Diet

Dried nuts

Dried nuts can truly be a part of a healthy diet, if they are consumed in small quantities (up to one handful = 30 grams / day), as a snack. Speaking of the advantages of dried nuts, let us concentrate on those that are the most nutritious.

Almonds have 165 calories per handful (30 grams) and contain 9 grams of monounsaturated fatty acids, very low levels of saturated fats and no cholesterol. They contain about 60% fat and 20% proteins. The presence of amygdalin, that reaches a proportion of 2-4%, has led people to consider almonds as dried nuts with disease prevention properties. They are rich in calcium, and for that reason paediatricians recommend the consumption of almond milk for children who are intolerant to lactose. They contain Vitamins E, B2 and A, and also copper, iron, zinc, potassium and phosphor. A handful of almonds contains 35% of the recommended daily intake of vitamin E, which is an important antioxidant ingredient for the human body.

Walnuts have 185 calories per handful (30 grams), and the proportion of omega -3 fatty acids is 2,5 grams per handful. The polyphenols contained in walnuts, combined with omega-3 fatty acids make this a food rich in antioxidant action against free radicals, and therefore walnuts may by included in a balanced, healthy diet. They contain 15-20% protein and about 65% fat. They oxidate easily, and are not very resistant to bacterial infection (moulding). They contain Vitamins A, B, C and E, as well as iron and potassium. The fact that they contain omega -3 fatty acids, means that they are products with high nutritional value.

Nuts have 160 calories per handful (30 grams), and are an excellent source of the vitamin B complex, and in particular, of another 2 vitamins, niacin and folic acid. They also contain high levels of phytosterols with antioxidant action.

Hazelnuts have around 175 calories per handful and contain a significant amount of dissolvable vegetal fibres that help the proper functioning of the gastrointestinal system. They also contain a significant amount of manganese, an ingredient that is necessary for the antioxidant fermentation of the human body. Moreover, hazelnuts contain very low levels of cholesterol.

Peanuts are consist of around 25% protein and 50% fat, three - quarters of which are insatiable. Peanuts contain the whole of Vitamin B complex, except from B12. Also, they contain significant amounts of Biotin and Niacin Vitamins. Moreover, they contain potassium, magnesium, phosphor, calcium, iron and zinc.

Pistachios contain around 20% protein and 50-55% fat. They also contain the following Vitamins: thiamin, niacin, folic acid, and vitamin A. Also they contain the following metals: potassium, iron, phosphor, magnesium and calcium.

In conclusion, dried nuts contain considerable levels of antioxidant acids, that protect us against free oxygen radicals. Numerous studies are beginning to reveal a protective action, given a daily consumption of small quantities of dried nuts (30 grams), against hypercholesterolemia and atherosclerosis. Therefore, we may consume around 30 grams of dried nuts for 3 - 4 times a week, as a snack and as part of a healthy diet.



  • prune
  • mango soft
  • anana
  • dates
  • apricot
  • cranberry
  • banana
  • figs
  • papaya
  • ananas soft
  • prune soft
  • dates soft

Dried Fruits

Because of their high nutritional value, dried nuts and dried fruits are contained in all dietary models, including the various dietary pyramids that include the Mediterranean diet (Mediterranean Diet Pyramid) whereby it is recommended that we consume them on a daily basis.

Everyday consumption of dried nuts and dried fruits is recommended, because of the high nutritional value of their contents. Still, they should not be consumed in large quantities because they contain high levels of fat and carbohydrates.