Oily Dried Fruit: Nutritional Values and Daily Consumption

In a more distant past, especially in Southern Italy, it constituted an important and sometimes unique source of proteins and calcium.

Various types of fruit belong to this group, both with and without shells, characterized by a high lipid content and a decent protein content that sets it apart from fresh fruit; moreover, it is rich in minerals (calcium, phosphorus, potassium) and vitamins (B, E, PP) with well-known antioxidant properties.

Cashews, peanuts, almonds, hazelnuts, various types of nuts (Brazil nuts, Macadamia nuts, Pecans), pine nuts, pistachios are part of this large family of superfoods.

They are usually consumed dried and provide important nutrients for our body, but it is a highly caloric food group (nuts, pine nuts, cashews provide between 600 and 700 kcal per 100 g of edible product) so it is necessary to pay attention to the quantities!

For example, a snack with 25 g of almonds provides 150 kcal, with 13 g of fat, 5.5 g of protein, and about 3 g of dietary fiber. The fats present, mainly monounsaturated fats, are "good" fats, which protect the heart and promote cardiovascular functions, but in any case, it is advisable not to exceed with the quantities.

Small daily amounts of oily fruit, strictly unsalted and unsweetened, together with a healthy diet, can be a valuable ally for our health:

help counteract free radicals

protect against aging and inflammation

thanks to the presence of minerals, they can regulate blood pressure and nerve activity with benefits on concentration

provide excellent amounts of dietary fiber (examples: peanuts 11 g, pecans 9 g, pistachios 10 g per 100 g of edible product), therefore they give a sense of satiety and regulate intestinal function

Athletes, depending on their daily energy expenditure, can consume larger quantities during the day and during various training phases: if taken before, they provide the right energy, if consumed after the effort, they contribute to the replenishment of minerals and amino acids for correct muscle recovery.

Oily dried fruit, finally, is a fundamental food group for those who choose a vegetarian, and even more so, vegan diet, in which there is no animal-origin food, including derivatives (milk, eggs). In these diets, an adequate and constant consumption of various types of dried fruit is indispensable for a proper intake of nutrients, especially amino acids and proteins, together with the constant consumption of cereals and legumes.

If you are wondering if there are any contraindications for consumption, unfortunately, the answer is yes: in cases of confirmed allergy and in general for allergic individuals, for those suffering from gastrointestinal diseases (Crohn's disease, chronic colitis, diverticula). In these cases, it is better to consult a doctor or nutritionist.