Dried fruit: 30 grams a day to keep the doctor away

This is a question that many of us who are concerned about our health and looking for nutritious food are asking ourselves. A study conducted on a sample of people and published in the prestigious New England Journal of Medicine has revealed one fact: consuming 30 grams of dried fruit a day could significantly increase our life expectancy. The researchers observed two large groups of Americans (about 120,000 adults) for 30 years and found that those who regularly included this portion of dried fruit in their diet had a significantly lower risk of developing cardiovascular, respiratory and even certain types of cancer.

But what specific benefits can dried fruit bring to our health? The study showed yet another finding: people who regularly consumed at least 7 portions of dried fruit per week had a 20% reduced overall mortality risk compared to those who did without. Although this type of research cannot establish a direct cause-and-effect relationship, the results are indeed encouraging and suggest a strong link between dried fruit consumption and increased longevity.

So, what is the secret of these small fruits? The answer lies in their nutritional composition: rich in good (unsaturated) fats, fibre, vitamins and essential minerals, walnuts are cholesterol-free and low in saturated fats, thus helping to keep the heart healthy and protect the body from free radicals.

Beware, however: despite its many benefits, dried fruit is a very calorific food due to its high fat content. It is therefore essential to consume it in moderation and to include it in a balanced diet. International guidelines, such as those of the FDA, recommend a daily portion of about 30 grams. This amount, when included in a healthy and varied diet, not only provides numerous benefits but does not compromise our weight balance.

A treasure trove of nutrients, one fruit at a time

Each type of dried fruit hides a treasure trove of specific nutrients and benefits. Let's discover together the unique characteristics of some of the most popular ones:

• Almonds: the brain is crazy about them. Rich in vitamin E, almonds are a real boon for our brain. They help improve memory and concentration, and are valuable allies for those who perform intensive mental activities. In addition, their magnesium content helps reduce stress and anxiety.
• Walnuts: a heart for everything. Walnuts are rich in omega-3 fatty acids, which are essential for heart health. They help reduce 'bad' cholesterol and prevent cardiovascular diseases. In addition, they are a good source of antioxidants, which protect cells from free radical damage.
• Hazelnuts: pure energy. Hazelnuts are an excellent source of energy due to their content of good fats and carbohydrates. They are rich in vitamin E and minerals such as iron and potassium, which help strengthen the immune system and regulate blood pressure.
• Cashew nuts: a whiter smile. Cashews are rich in phosphorus, an essential mineral for healthy bones and teeth. They also contain magnesium, which helps relax muscles and reduce irritability.
• Pistachios: an ally of the line. Pistachios are rich in fibre, which helps you feel full for longer and control your appetite. They also contain protein, which helps build and repair muscle tissue.

Remember: Each type of dried fruit has its own peculiarities and offers specific benefits. The advice is to vary as much as possible, including different types in your diet to ensure a balanced intake of nutrients.

In the link below you will find our selection of dried fruits and protein bars to fill you up with energy: online shopping.