{"id":564,"date":"2025-02-07T11:28:14","date_gmt":"2025-02-07T11:28:14","guid":{"rendered":"https:\/\/naturaliafood.ch\/?p=564"},"modified":"2025-05-10T13:05:48","modified_gmt":"2025-05-10T13:05:48","slug":"dried-fruit-discover-the-nutritional-properties-and-health-benefits","status":"publish","type":"post","link":"https:\/\/naturaliafood.ch\/en\/dried-fruit-discover-the-nutritional-properties-and-health-benefits\/","title":{"rendered":"Dried fruit: discover the nutritional properties and health benefits"},"content":{"rendered":"<p>La <strong>frutta secca a guscio<\/strong> (noci, mandorle, anacardi, arachidi) \u00e8 un<strong> superfood <\/strong>ricco di grassi sani, proteine e micronutrienti essenziali. Nonostante l\u2019elevato apporto calorico, il suo consumo moderato migliora la salute cardiovascolare, sostiene le funzioni cognitive e aiuta a controllare il peso.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Healthy fats and protein: energy without cholesterol<\/h2>\n\n\n\n<p>Walnuts and almonds are rich in&nbsp;<strong>unsaturated fatty acids<\/strong>such as omega-3 (found in walnuts) and omega-6 (in cashews), which reduce inflammation and protect the heart. Peanuts, technically legumes, offer&nbsp;<strong>10g protein per 30g<\/strong>ideal for vegetarian diets. These 'good' fats increase HDL cholesterol (the beneficial one) and counteract the accumulation of arterial plaques.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamins and minerals for the immune system and brain<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitamin E<\/strong>&nbsp;(almonds): 7mg per 30g, protects cells against oxidative stress.<\/li>\n\n\n\n<li><strong>Magnesium<\/strong>&nbsp;(cashew nuts): 89mg per 30g, regulates blood pressure and supports the nervous system.<\/li>\n\n\n\n<li><strong>Selenium<\/strong>&nbsp;(Brazil nuts): 1 portion covers 1000% of the daily requirement, boosting the thyroid and immune system.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Fibre and antioxidants: actively fighting ageing<\/h2>\n\n\n\n<p>30g of almonds contain&nbsp;<strong>4g of fibre<\/strong>beneficial 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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Attention to calories: ideal portions and consumption<\/h2>\n\n\n\n<p>Nuts are&nbsp;<strong>hypercaloric<\/strong>&nbsp;(160-200 kcal per 30g), but studies show that it does not promote weight gain if taken in controlled doses. The optimal amount is&nbsp;<strong>20-30g per day<\/strong>preferably natural (without salt or added sugar).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to use it in the kitchen<\/h2>\n\n\n\n<p><strong>Savoury dishes<\/strong>: roasted peanuts in salads or pad thai, cashews in vegetable curries.<\/p>\n\n\n\n<p><strong>Breakfast<\/strong>: Homemade granola with oat flakes and chopped hazelnuts.<\/p>\n\n\n\n<p><strong>Snack<\/strong>: Mix of nuts and pumpkin seeds for a satiating appetite-quencher.<\/p>\n\n\n\n<p><strong>Want to know more?<\/strong> Find out how to enrich your diet with our specific products at the following link: <a href=\"https:\/\/naturaliafood.ch\/en\/shop\/\">dried fruit online<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>La frutta secca a guscio (noci, mandorle, anacardi, arachidi) \u00e8 un superfood ricco di grassi sani, proteine e micronutrienti essenziali. Nonostante l\u2019elevato apporto calorico, il suo consumo moderato migliora la salute cardiovascolare, sostiene le funzioni cognitive e aiuta a controllare il peso. Grassi sani e proteine: energia senza colesterolo Le noci e le mandorle sono [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":565,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[31],"tags":[],"class_list":["post-564","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consigli-nutrizionali"],"_links":{"self":[{"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/posts\/564","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/comments?post=564"}],"version-history":[{"count":2,"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/posts\/564\/revisions"}],"predecessor-version":[{"id":640,"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/posts\/564\/revisions\/640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/media\/565"}],"wp:attachment":[{"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/media?parent=564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/categories?post=564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/naturaliafood.ch\/en\/wp-json\/wp\/v2\/tags?post=564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}