Benefits of nuts

Dried fruits, such as cashews, Brazil nuts, peanuts, walnuts, almonds, hazelnuts, macadamia, pine nuts and pistachios, also known as oilseeds, can be added to the diet if consumed in small quantities as 4 units per day for example, when you are not allergic or not on weight loss diets.

They are rich in nutrients like good fats that improve cholesterol, zinc, magnesium, vitamin B complex, selenium and fiber. Thus, these fruits bring health benefits such as:

Help to lose weight, as they contain fibers, proteins and good fats, which give more satiety; Improve cholesterol, as they are rich in unsaturated fats, which reduce bad cholesterol and increase good cholesterol; Strengthen the immune system, as they are rich in zinc and selenium; Improve the intestine, by containing fiber and good fats; Prevent atherosclerosis, cancer and other diseases, as they are rich in antioxidant nutrients such as selenium, vitamin E and zinc; Give more energy, because it is rich in calories; Stimulate muscle mass, because it contains proteins and vitamins of the B complex; Act as an anti-inflammatory, as good fats reduce inflammation in the body, which reduces joint pain, prevents disease and helps with weight loss.

These benefits are obtained by consuming dried fruits daily, in small portions that vary according to the fruit. See other foods high in good fats.

Recommended amount for weight loss

The amount of nuts recommended during the day to lose weight is about 50 to 100 kcal, which is equivalent to 2 to 4 Brazil nuts, or up to 10 cashew nuts or 20 peanuts, for example.

Those who want to gain muscle mass can consume twice this amount, I try to not exceed 4 Brazil nuts per day, as it is very rich in selenium and the excess of this mineral can cause intoxication and problems in the body, such as hair loss, fatigue, dermatitis and weakening of tooth enamel.

In addition, it is important to remember that children and the elderly should consume less nuts, and that their excess can make you fat.

Nutritional information

The following table shows the nutritional information for 100 g of each dried fruit:

Fruit	Calories	Carbohydrate	Protein	Fat	Fibers
Roasted almonds	581 kcal	29.5 g	18.6 g	47.3 g	11.6 g
Toasted cashews	570 kcal	29.1 g	18.5 g	46.3 g	3.7 g
Raw Brazil nuts	643 kcal	15.1 g	14.5 g	63.5 g	7.9 g
Cooked pinion	174 kcal	43.9 g	3 g	0.7 g	15.6 g
Raw walnut	620 kcal	18.4 g	14 g	59.4 g	7.2 g
Roasted peanuts	606 kcal	18.7 g	22.5 g	54 g	7.8 g

The ideal is to consume the raw or roasted dry fruits without the addition of oils, only in the fat of the fruits.

Difference between Dried Fruits and Dehydrated Fruits

While dried fruits are high in fat and naturally have little water, dehydrated fruits are artificially dried, giving rise to fruits such as bananas, raisins, prunes, apricots and dates.

These fruits are sweet and, when dehydrated, they become smaller and have a concentrated sugar content. This causes them to bring less satiety after meals, which can lead to excessive calorie consumption. In addition, the ideal is to consume fruits dehydrated in the sun, with no added sugar, because fruits that are dried with added sugar are much more caloric and favor weight gain even more. Find out which are the 7 most fattening fruits.