What is the Best Dried Fruit for Your Health?
What is the best dry fruit for your health? The answer is that all dry fruits contain healthy fats, proteins, vitamins, and minerals. A few are particularly beneficial for the brain, heart, weight loss and the Prevention of Infectious Diseases.
The Best Dried Fruit for Weight Loss
Almonds, Cashews, Pistachios
All dried fruits are roughly equal in terms of calories per gram. In moderation, they are healthy additions to any diet.
“Their composition of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” says Judy Caplan, RD, spokesperson for the Academy of Nutrition and Dietetics.
The lowest calorie dried fruits at 160 calories per 30-gram serving are:
Almonds (23 almonds, 6 grams of protein, 14 grams of fat)
Cashews (16 to 18 nuts, 5 grams of protein, 13 grams of fat)
Pistachios (49 pistachios, 6 grams of protein, 13 grams of fat).
Avoid dried fruits roasted in oil. Eat them raw or dry roasted instead, says Caplan.
Roasted dried fruits may have been heated in unhealthy hydrogenated or omega-6 fats or at high temperatures that can destroy their nutrients.
The Best Dried Fruit for the Heart
So all dried fruits contain monounsaturated fats that are beneficial for the heart. Nuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) are high in (ALA) alpha-linolenic acid, Which is an omega-3 fatty acid found in plants.
Research has indicated that ALA can help fight cardiac arrhythmias.
A Spanish study found walnuts to be as effective as olive oil in reducing inflammation, and it provides oxidation in the arteries after a fatty meal. The authors of these studies were partly funded by the California Walnut Commission, which recommended eating about eight nuts per day for such benefits.
The Best Dried Fruit for the Brain
Technically, they are legumes. But they are generally called dried fruits.
Peanuts are high in folate, a mineral essential for brain development that can protect against cognitive decline.
It is said that peanuts are an excellent choice for vegetarians who may lack folate. It is essential for pregnant women who need folate to protect their unborn babies from congenital disabilities.
Like most other nuts, peanuts are also high in healthy fats and vitamin E, which stimulate the brain.
30g of peanuts (about 28 unshelled pieces) contain about 170 calories, 7 grams of protein and 14 grams of fat.
The Best Dried Fruit for Men
Brazil nuts, Pecans
Creamy Brazil nuts are full of selenium. It is a mineral that might help to protect against prostate cancer and other diseases.
A single nut contains more than the recommended daily value. It should therefore be consumed sparingly. Recent research has suggested that too much selenium may be linked to the risk of type 2 diabetes.
30 grams of Brazil nuts (6 nuts) contain approximately 190 calories, 19 grams of fat, and 4 grams of protein.
Pecans are also good for men’s health. They contain beta-sitosterol. A herbal steroid that can help relieve the symptoms of benign prostatic hyperplasia (BPH) or an enlarged prostate.
30g of pecans (18-20 halves) contain around 200 calories, 21 grams of fat, and 3 grams of protein.
The Best Dried Fruit for the Prevention of Infectious Diseases
Relatively low in calories, almonds contain more calcium than any other dry fruit. This makes it an excellent food for overall health.
Plus, they’re high in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health problems like lung cancer and age-related cognitive decline.
Because they are so versatile, almonds are often a favorite with nut eaters. You can buy them raw, grilled, or sliced.
The Best Way to Eat Dry
Pair them with a healthy carbohydrate
You know all about dried fruits’ health benefits, but it is also vital to pay attention to how you eat them to get the most out of them.
“Dried fruits are a great option to accompany a carbohydrate, such as fruit or juice because they help slow digestion and the breakdown of sugar,” explains Ms. Caplan.
Some winning combinations of dried fruits and carbohydrates: Garnish your salads with dried fruits, add them to yogurt, or spread dried fruit butter on apple or pear slices.
Bowl of Greek yogurt with seasonal fruits
The Best Dried Fruit in the World?
A varied assortment!
So what is the healthiest dried fruit in general?
A study published in the Harvard Medical School Family Health Guide looked at this challenging question. Fortunately, the authors concluded that it was not necessary to choose just one.
An assortment of dried fruits, ideally raw and unsalted, provides the best combination of nutrients and antioxidants.
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