Dried fruits and nuts are widely recognized for their numerous health benefits. These foods are rich in essential nutrients, making them an ideal addition to a balanced diet. During the winter season, they help provide a feeling of satiety in cold weather and can be consumed as healthy snacks between meals.
Popular dried fruits include peaches, raisins, apricots, figs, and plums, while common nuts are almonds, cashews, and walnuts. Although peanuts are often grouped with nuts, they are actually legumes. Experts emphasize that moderation is key, as overconsumption can lead to health issues.
Consuming large amounts of dried fruits daily, such as raisins or figs, may raise LDL cholesterol and fasting blood glucose levels. On the other hand, nuts like almonds and walnuts offer positive effects. Regular walnut consumption can lower total cholesterol, reduce harmful LDL cholesterol, and improve protein B levels and triglycerides.
Including plant-based foods, healthy oils, and complex carbohydrates in your diet further enhances overall health. While most nuts are safe for regular consumption, some, like almonds and cashews, contain oxalates. Excessive intake may increase the risk of calcium oxalate kidney stones. Pairing nuts with calcium-rich foods, such as yogurt, can help minimize this risk. Experts recommend four to six servings of unsalted nuts per week for adults.
Nuts provide more health benefits than many other foods. Almonds, hazelnuts, macadamia nuts, and walnuts are particularly good for heart health. Brazil nuts add selenium, which supports thyroid function. However, professional advice is recommended before making them a daily supplement.
Experts also advise avoiding high-temperature roasting of nuts. Unsaturated fats can become rancid if nuts are roasted or stored improperly. For long-term storage, keep nuts in a cool place, such as a refrigerator or freezer. Low-temperature roasting is preferable if needed.
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Finally, dried fruits are only beneficial when eaten in small amounts. Enjoying them in moderation alongside nuts can maximize their health benefits while reducing potential risks.
