We hear about the beneficial properties of nuts and dried fruits from our children and parents, scientists do not get tired of reminding them, as well as advertisements. Can a nut and fruit mixture replace a full meal? Which of these products are the most valuable, and will their daily use be harmful to health?
The healthiest nuts
The value of nuts lies in their calorie content, high content of vitamins and microelements, good digestibility and, of course, pleasant taste. They improve brain function, energize, lower cholesterol levels. The high fat content dictates the daily intake of nuts in the amount of 50-100 g.
The energy value of nuts is clearly shown in the table:
Nut type
Calories per 100 g
Gretsky
654
Almond
609
Hazelnut
651
Cashew
643
Peanut
551
Pecan
691
Pistachios
556
The exotic macadamia nut is called "the king of nuts". Its caloric content is about 720 kcal, it is equally recommended for dystrophy, as well as obesity. This paradox is explained by the ability of macamadia to normalize metabolism, strengthen immunity, and stimulate blood microcirculation.
Benefits of dried fruits
Fans of dried apricots and plums claim that they are healthier than fresh fruits. This is partly true: the highest value lies in freshly plucked fruits, after a few hours, and even more so days, it plummets. Either shock freezing or drying saves the situation.
Dried fruits are rich in nutrients - vitamins A, B, C, as well as calcium, sodium, magnesium, iron. Dried fruits are convenient for a snack. They will be very useful in the cold season to replenish the missing summer vitamins.
Nutritional value of 100 grams of some dried fruits:
Name
Calorie content
Protein
Carbohydrates
Dried apples
273
3, 2
68
Cherry
292
1, 5
73
Raisin
296
2, 5
78, 5
Dried apricots
241
3, 4
62, 6
Prunes
264
2, 3
65, 6
Fig
249
3, 3
63, 9
Dates
282
2, 5
75
As you can see from the table, ordinary dried apples are in no way inferior to more expensive dried fruits. Dried fruits of apples, pears, plums, cherries are used to make compotes. In cooking, dried fruits are added to baked goods, included in cereals and cereals.
Is it possible to eat nuts and dried fruits every day
The answer is unequivocal: you can! The main thing is not to overdo it with the quantity, but also to transfer the main consumption to the first half of the day. Vegetarians and vegans use nuts as an alternative to animal fats. Dry snacks are good for schoolchildren, athletes, pregnant women, and the elderly.
In winter, dried fruits and nuts are especially relevant. They replenish the body with missing vitamins and minerals, helping to wait for seasonal fruits and berries. They take their rightful place in a traveler's pocket or backpack. A handful of dried berries, seeds, nuts cheer you up, fills you with energy and diversifies your daily diet.
