Nuts and dried fruits

One of the foods that we recommend to include in your diet plan are nuts. Their great benefits make them to be considered as a superfood and in this lesson we will expand on this topic. The name "nut" refers to the fact that all the foods that make up this group have less than 50% water in their composition.

Among the best known nuts are walnuts, cashews, pistachios, peanuts, chestnuts, pine nuts, pumpkin seeds (also known as pepitas or pipas), sunflower seeds (also known as pipas); each of these foods vary according to the region where they come from, and in addition to those mentioned above, there are other types of nuts less known as the chincapin, the tiger nut, tawa, etc.. It is important to distinguish between dried fruits and products obtained from dried fruits.

The usable part of nuts and dried fruits are the seeds and are considered foods with high nutritional value, so besides being very energetic, they have a high content of proteins, noble fats, minerals, vitamins and trace elements. Some nuts are also high in omega 3 fatty acids.

Due to the importance of their consumption for human health and their presence in our meals, mainly in breakfasts and snacks, we will dedicate the following lesson to deepen in the properties of nuts and dried fruits.

Vitamins and minerals in nuts and dried fruit

Nuts and dried fruits are rich in many micronutrients:

• Minerals: these foods contain mainly minerals such as magnesium and potassium, necessary for protein production, muscle growth and heart health. They also provide phosphorus, essential for bone development and memory; iron, key for the immune system and hemoglobin production; and zinc, which stimulates the nervous system.

• Vitamins: Some nuts, such as walnuts, contain B vitamins (B1, B2, B3, B6 and B9). These maintain optimal brain function, are used to treat certain psychological disorders such as mild depression and to combat kidney disease. They also contain vitamin E, which gives them antioxidant properties, preventing the body from aging.

Other nutrients

Many nuts also contain large amounts of polyunsaturated fatty acids, mainly omega 3. This makes them a food that reduces triglycerides, the risk of arrhythmias, arteriosclerosis and improves circulation.

We can estimate that in a 30-gram serving of nuts, such as walnuts, we obtain about 1.6 grams of omega-3, which is enough to satisfy the fatty acid needs of men (1.6 grams) and of women (1.1 grams).

In addition, a diet containing 30 grams of nuts, most of which are walnuts, guarantees a 30% reduction in the risk of suffering cardiovascular problems. On the other hand, the levels of fiber in nuts contribute to a reduction in the amount of sugar in the blood while eliminating waste from the human body.

Benefits of nuts and dried fruits

Here are some of the wide-ranging benefits of consuming nuts and dried fruits:

• Supports multiple systems of the human body, such as cardiovascular, digestive, reproductive and nervous systems.

• Contributes to body weight loss is a nutritious and satiating food.

• Increases serotonin levels.

• Reduces the sensation of hunger

• Improves mood

• It is a great antioxidant

• Provides numerous minerals and vitamins

• Good combination of fats and polyunsaturated acids: 90% of unsaturated fats, contains omega 3 and 6

• Prevents cardiovascular diseases