The Benefits Of Dried Fruit According To Science

By Wiki Healthier Staff

According to various scientific studies, the dried fruit is a concentration of precious nutrients of health benefits. What are you waiting for to include it in the diet? Find out why it’s good.

Despite the very caloric content, science reports the different benefits of dried fruits. It offers, in fact, essential nutrients, including a high content of proteins, antioxidants, minerals and vitamins B and E. Discover all the benefits of dried fruit in this article!

Remember that at the base of a healthy diet there is variety. That is why it is important to introduce different types of nuts to enjoy all their benefits. Each type contains specific nutrients in a greater or lesser proportion.

The benefits of dried fruit according to science

with the term dried fruit meaning a generic group of foods that are actually beans, seeds, or fruit. In common, they have a low water concentration and a high fat content. National Associations for Cardiovascular Health advise, in principle, to consume a portion of about 20-30 grams of dried fruit, or “one pugnet.”

To enjoy fatty acids and antioxidants from dried fruit, we can take the natural, which is not roasted, not fried, with the crust, without additives and without salt.

Weight control

The dried fruit helps to maintain a constant weight, although it is caloric. Let’s see the calories that all the parts of 100 grams bring:

  • Nuts: 650 KCAL.
  • Pinhoes: 629 KCAL.
  • Hazelnuts: 628 KCAL.
  • Almond: 575 KCAL.
  • peanut: 571 KCAL.
  • Pistachios: 557 KCAL.
  • Cashews: 550 KCAL.
  • Chestnuts: 213 KCAL.

It is advisable to consume about 30 grams, so the calorie intake is to infer the niece. However, the consumption of dried fruits is not associated with weight gain, as shown by a study published in the European Journal of Nutrition.

What should?

  • in the sense high power and content of protein, fiber and fat.
  • higher compensation. Dried fruits lead to eating less during the day, compensating for 65-75% of the calories eaten.
  • More adherence to the diet, since the brain perceives it as a satisfying food.

Benefits of dried fruits for the cardiovascular system

Dried fruits are high in monounsaturated and polyunsaturated fatty acids. Precisely for this reason, it is excellent to reduce the risk of atherosclerosis and diseases of the cardiovascular system.

specifically, it reduces total blood cholesterol and its LDL portion, known as bad cholesterol. In addition, it maintains stable levels of HDL cholesterol (also known as good cholesterol) or increases them slightly.

We can read more details on this publication, which summarizes the result of several studies: for higher consumption nuts corresponds to a lower mortality rate from coronary diseases.

The dried fruits with the largest omega 3 content are nuts, which help reduce cholesterol and triglyceride levels, as well as blood pressure. Hazelnuts and almonds, on the other hand, lower blood lipid levels and homocysteine.

Intestinal Transit Favors

Low fiber intake is one of the main causes of constipation. With a content of 10.6% of this nutrient, pistachios are precious allies for the proper functioning of the intestine.

In addition, almonds and pistachios, especially if they cannot be peeled, demonstrated their prebiotic action, that is, they improve the diversity of Microbiota.

Less risk of developing diabetes and metabolic syndrome

According to science, include nuts in energy at least twice a week, reduces 32% risk of metabolic syndrome and diabetes, as demonstrated by a study published in nutrients.

It is also necessary to say that it is rich in trace elements, the minerals of which the body needs in minimal quantities, especially below the form of magnesium. The latter is an isolation aid, which helps prevent the development of type 2.

CAJUS, with 292 mg per 100 g of product, has the highest magnesium content. For its part, the pistachio also stands out for its high potassium content (1025 mg), whose deficiency aggravates diabetes.

Improves cognitive functions

Another benefit assigned to the dried fruit is its potential contribution to the prevention of cognitive dementia. Nuts contain different neuroprotective compounds such as vitamin E, folates, melatonin, polyphenols, and omega-3s.

prevents bone pain

Almonds have the highest calcium content: we are talking about approximately 269 mg per 100 g. Consequently, they represent a valid option to increase the levels of this mineral and prevent osteoporosis or bone boring.

On the other hand, Pine Nuts offers significant amounts of zinc, 6.45 g per 100 grams, which contribute to the formation and mineralization of bones and joints.

Regularly carrying the dried fruits

Have you fulfilled the benefits of dried fruit? Is your diet already waiting? Remember that you can enjoy it for breakfast or a snack, the important thing is to moderate your consumption, not to exceed the recommended caloric intake.

Can you be interested… Read more in living more Fruits SED SED SANILA

What do I do the benefits of dried fruit for health? What are the best typologies to be consumed? Let’s find it together in this article.


  • Freisling, H., NOH, H., Slimani, N., Chajès, V., Mayo, Am, Peters, PH,… Mancini, FR (2022). Nut intake and 5-year changes in the risk of body weight and obesity in adults: results from the epic panacea study. European Journal of Nutrition, 57(7), 2399-2408.
  • ROS E. (2022). Health benefits of nut consumption. Nutrients, 2(7), 652-682.
  • Ukhanova, M., Wang, X., Baer, ​​DJ, Novotny, Ja, Fredborg, M., Mai, V. (2022). Effects of almond and pistachio consumption on gut microbiota composition in a randomized human feeding study. British Journal of Nutrition, 111(12), 2146-2152.
  • Hernández-Alonso, P., Camacho-Barcía, L., Buclo, M., Sales-Salvadó, J. (2022). Nuts and dead fruits: an update on their beneficial effects in type 2 diabetes. Nutrients, 9(7), 673.