Dried nuts can truly be a part of a healthy diet, if they are consumed in small quantities, up to one handful (about 28 grams) per day, as a mid-day meal or snack.
Speaking of the advantages of dried nuts, let’s pinpoint those that have the most beneficial nutritional properties:
Almonds have 165 calories per handful (28 grams) and contain 9 grams of monounsaturated fatty acids, very low levels of saturated fats and no cholesterol. They are rich in calcium, vitamins A, B2 and E, 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 component for the human body.
Walnuts provide 185 calories per handful (28 grams), and the proportion of omega-3 fatty acids is 2.5 grams per handful. The significant amount of polyphenols in walnuts, in combination with the omega-3 fatty acids, renders them a snack with a rich antioxidant effect against free radicals and therefore can be included in a balanced healthy diet. They also contain Vitamins A, B, C and E, as well as iron and potassium..
Peanuts with an energy content of about 160 calories per handful (28 grams) are an excellent source of the vitamin B complex; especially of Niacin (B3) and Folic acid (B9). Moreover, they contain manganese, magnesium, phosphor, calcium, iron and zinc and also high levels of phytosterols with antioxidant action.
Hazelnuts provide around 175 calories per handful and contain a significant amount of soluble fibers 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 processes of the human body. Moreover, hazelnuts contain very low levels of cholesterol.
Pistachios have about 165 calories per handful (28 grams). They are rich in vitamin A and vitamin B complex (thiamin, niacin, folic acid). They also contain 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 begin to reveal the protective effect of a daily consumption of small quantities of dried nuts (28 grams), against hypercholesterolemia and atherosclerosis. Therefore, it is important that we consume dried nuts 3-4 times a week as a mid-day meal or snack, in an amount of about 30 grams, as part of a healthy diet.