5 Benefits of Dried Fruits

In addition to being highly appreciated as an aperitif, dried fruits are a great snack, and their consumption in paste form is currently very fashionable.

In this article, we will talk not only about benefits of nuts, but also give some snack suggestions.

Dried fruit categories

Did you know that nuts are divided into two categories? On the one hand, we have oily nuts and dried fruit. Both categories have immense benefits for our health.

Oily nuts

Nuts with oily content include walnuts, almonds, hazelnuts, cashews and Brazil nuts, which generally contain around 600kcal per 100g, and most are a good source of fat, especially mono and polyunsaturated omega-3 and -6 fatty acids – considered healthy fats, proteins, vitamins (vitamin E and folic acid) and minerals such as calcium, phosphorus, potassium and magnesium. They are also an excellent source of fibre, which makes them very satiating.

Benefits of oily nuts:

• Reduction of LDL cholesterol (considered the “bad cholesterol)
• Increased HDL cholesterol (considered the “good cholesterol)
• Blood glucose control
• Regulation of intestinal transit
• Feeling of satiety

Comparing the various oily nuts, we observe that:

• Nuts are richer in fat and vitamin B6
• Almonds are richer in calcium, phosphorus and potassium
• Hazelnuts are richer in vitamin E but poorer in protein
• Peanuts are higher in saturated fat, but higher in protein.
• Brazil nuts are richest in selenium – eating just 3 contains the recommended daily dose of selenium
• Cashews are rich in potassium, vitamin K and B vitamins.

Oily nuts should preferably be consumed naturally, in a varied way – in order to take advantage of all their nutrients – and, above all, in moderation, as they are very high-calorie foods.

A portion of oily nuts corresponds to approximately 20g and should not exceed a closed handful.

Dehydrated fruit

Dried fruit is, as the name suggests, fresh fruit that has undergone a dehydration or drying process and, therefore, has a very low water content and more concentrated levels of the remaining nutrients, such as fiber, some vitamins and minerals, but also the sugars naturally present in the fruit, making it more caloric.

However, it is still an interesting option for a snack, as long as you do not exceed the consumption equivalent of a piece of fresh fruit and this is 100% fruit.

Healthy snack ideas with nuts

When preparing quick and practical snacks, choose satiating foods, such as peanuts, almonds or hazelnuts and add a piece of fruit.

At Fruut you will find two mixes of dried fruits to devour without guilt:

• Apple and peanut
• Apple, almonds and coconut

Two snack suggestions with nuts ready in the recommended quantities. Perfect for busy days.