Dried fruits: nutritional benefits

Publié par happy-diet dimanche 9 mai 2010

Dried fruits: nutritional benefits

The nuts were a staple in the world for centuries and are a traditional part of many cuisines typical. They provide rich flavors that go perfectly with any spices, herbs, fruits, vegetables, cheese or meat.

Do you eat nuts, because they are high in calories? While this is true, lipids dried fruits are on average 85% of unsaturated lipids. The unsaturated fats, like polyunsaturated and monounsaturated fats are good for the heart because they lower blood levels of low density lipoprotein (LDL or bad cholesterol).

Dried fruits: nutritional

- Walnuts contain omega 3 fatty acids, normally found in fish oil. In addition to helping the fight against cardiovascular disease, it has been proven that omega 3 had a protective role against arthritis and other inflammatory diseases.

- Dried fruits have no cholesterol and contain many nutrients like protein, folic acid, niacin, vitamin B6, magnesium, copper, zinc, phosphorus, potassium and fiber.

- Some nuts including almonds, hazelnuts, pecans and Brazil, contains antioxidants, vitamin E and selenium.

- Dried fruits are classified in the group "meat, poultry, fish, dry beans and dried fruit" in the Food Guide Pyramid USDA *. The number of servings per day in this group is 2 or 3. 5 tablespoons of dried fruit found 30g of lean meat. If you use dried fruit as protein sources, combine them with grains and vegetables to reduce overall fat intake and have a perfect balanced diet.

- 30g of nuts contain 190 calories, 4g protein, 18g fat (1.5g saturated fat), 0 mg cholesterol, 2g fiber. Approximately 8 to 10 walnuts weigh 30g.

- 30g of almonds contains 160 calories, 6g protein, 14g fat (1g saturated fat), 0mg cholesterol, 3g fiber. Approximately 10 to 12 dried almonds weigh 30g.

Tips for adding dried fruit to your diet

- Sprinkle pieces of dried fruit to your bowl of soup, vegetable dishes or stews.

- Mix with your breakfast cereal, yogurt or fruit salads.

- To add protein, add some dried fruit to your fricassees, salads and pasta.

- Use finely crushed nuts to coat poultry or fish.

- Enjoy a small handful of dried fruit as a snack satisfying and nourishing.

Tips for buying and holding nuts

- Buy unsalted nuts, natural.

- When you buy whole nuts in their shells, make sure that the shells are clean and without holes.

- The whole shelled nuts should appear fairly uniform in color and size.

- Store them in an airtight container in refrigerator up to six months, or up to 1 year in freezer.

Avoid dried fruit snacks too

- Buy small quantities and do not leave the amount of dried fruit that you will use. Close the bag and put it in the refrigerator or freezer.

- Keep dried fruit in an opaque box and place them on the bottom of the refrigerator. Out of sight, out of mind!

- For a snack, make individual servings of 15 to 30g in resealable bags. Keep these bags in an opaque box at the bottom of the refrigerator or freezer.

- Enjoy the delicious taste of each fruit dry. Chew slowly and enjoy!
Recipes with nuts:
- Recipe turkey stuffed with dried fruit
- Recipe Pear tea and dried fruit
- Fish Recipe with Dried Fruits

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