Dried nuts (walnuts, almonds, cashews, peanuts) are a superfood rich in healthy fats, proteins and essential micronutrients. Despite its high calorie intake, its moderate consumption improves cardiovascular health, supports cognitive function and helps control weight.
Healthy fats and protein: energy without cholesterol
Walnuts and almonds are rich in unsaturated fatty acidssuch as omega-3 (found in walnuts) and omega-6 (in cashews), which reduce inflammation and protect the heart. Peanuts, technically legumes, offer 10g protein per 30gideal for vegetarian diets. These 'good' fats increase HDL cholesterol (the beneficial one) and counteract the accumulation of arterial plaques.
Vitamins and minerals for the immune system and brain
- Vitamin E (almonds): 7mg per 30g, protects cells against oxidative stress.
- Magnesium (cashew nuts): 89mg per 30g, regulates blood pressure and supports the nervous system.
- Selenium (Brazil nuts): 1 portion covers 1000% of the daily requirement, boosting the thyroid and immune system.
Fibre and antioxidants: actively fighting ageing
30g of almonds contain 4g of fibrebeneficial for the gut microbiota and glycaemic control. Polyphenols in nuts and plant sterols in peanuts counteract free radicals, reducing the risk of neurodegenerative diseases such as Alzheimer's.
Attention to calories: ideal portions and consumption
Nuts are hypercaloric (160-200 kcal per 30g), but studies show that it does not promote weight gain if taken in controlled doses. The optimal amount is 20-30g per daypreferably natural (without salt or added sugar).
How to use it in the kitchen
Savoury dishes: roasted peanuts in salads or pad thai, cashews in vegetable curries.
Breakfast: Homemade granola with oat flakes and chopped hazelnuts.
Snack: Mix of nuts and pumpkin seeds for a satiating appetite-quencher.
Want to know more? Find out how to enrich your diet with our specific products at the following link: dried fruit online.
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