Have you ever wondered how much dried fruit we should consume daily? Let’s see why it’s good for you and the right quantities.
Dried fruit can be a healthy alternative to snacks packaged and can be included in a balanced diet as part of a variety of foods. It can be eaten on its own as a snack or added to cereals, yoghurts, salads, dessert recipes or savory dishes to add sweetness and flavour.
Benefits derived from the consumption of dried fruit
Dried fruit is a food complete and nutrient, rich in high quality protein, fiber and a wide range of essential nutrients. It also has several health-promoting properties. For example, it is known for its properties cardioprotettive, thanks to its healthy fats that help maintain a good lipid profile and reduce the risk of cardiovascular disease.
Additionally, nuts are rich in antioxidants, which help fight oxidative stress in the body and protect cells from damage caused by free radicals. Some studies suggest that regular consumption of nuts can have anti-inflammatory effects.
Oilseeds – wineandfoodtour.it
One of the false myths spread about dried fruit is that it makes you fat and that it is to be avoided. However, if we know how to choose it and consume it in the right quantities, dried fruit can be an ally for our health.
The truth is that, within a healthy and balanced daily diet, dried fruit and nuts should never be missing. On the contrary, adequate consumption, calibrated on our energy needs, is not harmful to the line or to health in general. The World Health Organization (WHO) has included dried fruit in the list of recommended foods for a healthy lifestyle.
It is important not only to know what nuts to eatbut also how to choose it. First, we have to make an important clarification: what we commonly call nuts, such as almonds, walnuts, pistachios and many others, should actually be called oilseeds. If we think carefully, we realize that these are not fruits with an external shell, such as dates or figs, but seeds.
The oilseeds, or dried fruit, are rich in valuable nutrients such as protein, healthy fats, vitamins, minerals and fiber. They are an excellent source of energy and provide a number of health benefits, such as support for the cardiovascular system, cholesterol regulation and the prevention of some chronic diseases.
What is the ideal amount of dried fruit to consume daily
The Food and Drug Administration and also the international guidelines tell us that the dried fruit to be consumed daily should be approximately 40 grams per day. But how many pieces of dried fruit does this amount correspond to?
Dried fruit is simply fresh fruit that has had its watery part removed. This process reduces the volume of the fruit, increases its shelf life and concentrates the nutrients, making it a great healthy and practical snack to take on the go. Being one more concentrated form Among fresh fruit, dried fruit is rich in sugars, fibers, minerals, vitamins and other compounds with antioxidant activity such as carotenoids and flavonoids.
However, when consuming dried fruit, it is essential to pay attention to the doses. Often, the most common mistake is to compare fresh and dried fruit considering the same weight. It is important to remember that 100 grams of dried fruit has a much higher calorie content compared to 100 grams of fresh fruit. This happens because, with the elimination of liquids, the sugars naturally present in ripe fruit become concentrated.
Therefore, if you want to consume 40 grams of dried fruit a day, you should consider that this quantity can correspond to a variable number of pieces depending on the type of dried fruit chosen. For example, it could match about 20 almonds, 10 walnuts or 15 raisins.
Dried or dried fruit
Dried fruit is the result of a drying process called dehydration, which occurs by the application of heat followed by the removal of water. From a nutritional point of view, dried fruit has some differences compared to the fresh product: during the drying process, the water-soluble vitamins, in particular vitamin C, tend to degrade, while some substances such as fibers and minerals, such as potassium, magnesium and phosphorus, tend to concentrate.
Ideal quantity of dried fruit – wineandfoodtour.it
There are many varieties of dried fruit available including apricots, plums, raisins, figs, apples, peaches and bananas. Each type of dried fruit has its own distinctive flavor and texture, making them a tasty option for snacking or adding sweetness to sweet and savory recipes.
The loss of water-soluble vitamins can be considered as one of the main disadvantages of dried fruit compared to fresh fruit. However, it is important to note that the presence of other nutrients such as fiber and minerals can compensate for this loss. The fibers are essential for the proper functioning of the digestive system and contribute to the feeling of satiety, while minerals such as potassium, magnesium and phosphorus play important roles in maintaining general health.
That is why the concentration of these nutrients in dried fruit can make it a healthy choice, especially when consumed in moderation and as part of a balanced diet. Nuts can provide a concentrated source of energy, high quality protein, healthy fats, fiber and a variety of essential vitamins and minerals.
2023-06-30 11:30:05
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