Top 10 dried fruits Best for Health and feeding

Top 10 dried fruits Best for Health and feeding

1. Peanuts

They are mainly rich in folic acid , proteins and isoflavones . It comes from a legume and its nutritional contribution also includes fat, fiber and omega 6 . Their content makes it a great ally to lower cholesterol and is a heart healthy food . They can be eaten raw or incorporated as peanut butter. Spreading 30g of peanut butter on toast allows you to obtain about 10g of protein. In addition, this cream offers a large intake of calories, calcium and iron, so it is highly recommended to eat for breakfast.

2. Walnuts

One of their most important benefits is collaboration in protecting the heart . They are dried fruits with the highest amount of Omega 3 fatty acids . Although they are fatty foods, most are polyunsaturated fats, which improve cardiovascular parameters without altering weight . In addition, they contain vitamins, proteins and fiber , and help you lose weight , for their antioxidant properties and as they reduce the feeling of hunger . Walnuts also contain soluble fiber, a very important nutrient for fighting constipation . They help improve sleep and serotonin levels .

3. Macadamia nuts

They are known above all for being a heart-healthy fruit . Their properties and benefits help to enjoy a healthy cardiovascular system as they are mainly rich in omega 3 and 9 fats , proteins, minerals, polyphenols and flavonoids . They have a great antioxidant power , but are commonly known for their particular taste and consistency and for their wide benefits for reducing cholesterol . They are ideal for inclusion in a fitness diet, as they bring a great deal of energy and help fight obesity .

4. Brazil nuts.

Brazil nuts are distinguished by their high mineral content, mainly selenium , so their consumption must be controlled. They are also rich in vitamin E , a natural antioxidant that helps reduce the negative effects of free radicals. They are highly energetic and nutritious fruits (ideal for athletes) and contain healthy fatty acids in large proportions. A handful of Brazil nuts provide a significant amount of fiber and protein .

5. Almonds

Like other dried fruits, almonds have properties that help reduce cholesterol and the risk of heart attack . They contain starch, sucrose, glucose and a high concentration of fats. Another important property of almonds is that they are rich in vitamin E, calcium and phosphorus , helping to protect bones and teeth . They are highly recommended to maintain the desired weight , thanks to their healthy fat content . It is also possible to consume almond milk or other derivatives.

 This milk is completely natural and vegetable , it helps regulate triglycerides ,improves digestion and serves as a healthy alternative for those who are intolerant to cow's milk.

6. Pumpkin seeds

Pumpkin seeds have many advantages. They are particularly rich in cardiovascular, antioxidant, emollient and anti-inflammatory properties . They help regulate blood levels , being good pancreatic stimulants and are recommended for people with diabetes. Their L-tryptophan content makes them ideal in the diets of people with a tendency to depression and melancholy . Their oil content gives them a great wealth of calories . Although pumpkin seeds help satiate hunger and appetite , they should be consumed in moderation.

7. Hazelnuts

One of the most important nutrients of hazelnuts is the vitamin E . They also contain monounsaturated fatty acids , magnesium, fiber, calcium, zinc, iron, among others. They do not contain cholesterol and their vegetable protein is of excellent quality, with high levels of arginine. This amino acid supports structural, immunological and enzymatic functions . Hazelnuts also bring a lot of energy , about 600 calories per 100 grams. They also supply fiber and minerals such as calcium , so they are highly recommended to avoid bone problems and reduce injuries and risks.

8. Chestnuts

The main characteristic of this dried fruit is that almost half of their composition is made up of carbohydrates . Furthermore, its quantity of fat is very similar to that of cereals and, therefore, much lower than that of other dried fruits. Among the regulatory nutrients it contains, potassium and folate can be highlighted . If we add to this a water content that represents almost half of its weight , we find in chestnuts one of the lowest calorie dried fruits . They are also recommended in slimming diets, as they produce a satiating effect .

9. Sesame seeds

Thanks to their polyunsaturated fatty acids , sesame seeds improve the condition of the arteries and reduce the risk of cardiovascular problems. In addition, regular consumption of sesame seed oil reduces blood pressure and glucose levels, greatly improving the condition of people with diabetes . Their important contribution of essential amino acids such as tryptophan , a precursor of serotonin, allows sesame seeds to help control stress, anxiety, depression, problems in reconciling sleep and apathy . For this reason, this dried fruit is ideal for athletes who need itextra energy for their activities.

10. Pine nuts

The protein content of pine nuts can reach up to 20% of their weight. They are known above all for being rich in B vitamins that help with proper neuromuscular functioning and also possess vitamin E , a great antioxidant that helps fight stress and natural damage from the aging process. They contain potassium, phosphorus and magnesium , a huge amount of healthy fats and are also a recommended source of energy. In addition to promoting satiety, pine nuts contain good quality fats, proteins, fibers and vitamins, which make them an ideal food for vegetarians and sportsmen.

Conclude

Even today, in 2020, the health benefits of dried fruits are often diminished or questioned due to their calorie intake or proteins with incomplete amino acids. The truth is that each of them has particular properties that are often unknown and are of great importance for the proper functioning of our body. Adding dried fruit to our nutrition plan and our recipes will not only provide us with a great increase in energy , but also protect the cardiovascular system and regulate cholesterol levels . It is essential to take into account the way in which each dried fruit is consumed and to regulate its quantity, taking into account its composition and our metabolism.