Nuts are a healthy, nutritious and delicious food choice that should not be missing from our diet. Experts recommend consuming them daily, just taking care (due to their caloric value) not to go beyond measure. Apart from the pleasure they offer us, they stand out for their beneficial effect on our health, since they are rich in polyunsaturated fatty acids (healthy fats), proteins, trace elements, fiber and many vitamins.
Almond
It is no coincidence that it has been an integral part of the Mediterranean diet since ancient times and that today it is consumed massively in various forms and uses. Almond is not only rich in taste, but also in polyunsaturated fat, vitamin E, fiber and phytosterols, while it stands out for its particularly high calcium content.
Walnut
Equally popular with the Almond, The Walnut belongs to our nutritional and gastronomic tradition thanks to its nutritional value and the way it tastes our food and sweets. Its known antioxidant activity is due to minerals such as selenium, zinc and many more, while high is also the content of plant sterols and beneficial for the body vitamins E and K.
Pistachio
Famous either as an accompaniment to our leisure or as an ingredient of flavorful preparations, Pistachio has long been established in our daily lives. But in addition to its distinctive taste, we should not forget its rich composition in protein (two handfuls correspond to a serving of meat) and in monounsaturated fatty acids, which are beneficial for the heart.
Groundnut
The most internationally popular pistachio variety is released in many versions (e.g., peanuts) and with various coatings (Crocker, Bonita etc.), satisfying all taste preferences. But the peanut known to us as groundnut is also very effective in dealing with cholesterol, thanks to its high content of plant sterols (twice as much as other foods or nuts are generally considered good sources).
Hazelnut
It has fanatical friends and not unfairly, since its taste characteristically stands out among the rest of the nuts. The hazelnut also has a special nutritional value, since it is very rich in mainly "good" monounsaturated (of its total fat, 76% is monounsaturated), as well as in proteins, carbohydrates, B vitamins and trace elements (potassium, magnesium and phosphorus).
Chickpea
Although not exactly a dried fruit, since it is a roasted chickpea, stragali has become established in the human diet and pronounces a kind of full meal as a good source of protein and carbohydrates: two handfuls of stragali correspond to one serving of lean meat or one serving of spaghetti! Without a lot of fat, stragalia is also rich in fiber, vitamins K and C and they are advantageous over other nuts in vitamin A and beta- carotene, essential for cell regeneration.
Brazil Nut
The Amazon pistachio that has stolen the hearts of the whole world, is unfortunately rich in saturated fat and therefore should not be consumed in large quantities (see below). cholesterol). But its measured daily enjoyment offers the body a very good source of protein and especially selenium, with all its antioxidant properties: a handful contains 1,000 mg selenium, when its considered good sources, such as liver, give us about 100 mg!
Macadamia
Like Brazil, the" exotic " macadamia must be consumed in moderation due to its saturated fat and selenium content. This is unfortunately the price of its unique creamy taste, which elevates the pastry or just the moments of our free time.
Raisin
Although it is not actually a dried fruit but a dried fruit (grape), raisins are ranked here because they are consumed together with nuts. The well-known taste gives another dimension to our sweets and foods, but we should not forget its rich nutritional value: in vitamin C, folic acid, iron and fiber.
Cashew
Imported from Asia, this dried fruit has now deservedly earned a place in our eating habits. The content of cashews in saturated fat does not allow (due to the risk of increasing cholesterol) its consumption in large quantities. However, its protein-rich composition is proof of its nutritional value.
Sunflower seed
The well-known sunflower seed is not only an accompaniment to our leisure time, but also a very good source of folic acid and plant sterols, beneficial for the human heart. It is also rich in fiber and precious minerals, such as iron and manganese.
Pasatempos
The famous throughout the world pumpkin seed certainly helps to "pass the time", but it also helps our body with the plant and minerals it contains. Passatebos is rich in valuable omega-6 fatty acids (mainly linoleic acid), and is thought to help treat depression.
Pine nut
It may have once been known for its aphrodisiac properties, but today it is used more in gastronomy, either Raw or baked. The pine nut seed stands out for its uniform white color, but also for its high content of minerals and trace elements, such as iron, manganese and zinc.
