10 Reasons to eat dried fruits (walnuts, almonds, hazelnuts…)

These small foods are very good for your health. Consumed raw and without seasoning, they provide us with antioxidants and help prevent cardiovascular disease.

The different types of nuts are part of dried fruits because they all have a common characteristic: in a natural way (without human manipulation) they contain less than 50% water. They are mainly composed of fats, proteins of vegetable origin, fibers, vitamins of group B and E, minerals, magnesium, potassium, calcium, phosphorus, iron and zinc, among others.

But what do dried fruits bring us?

Nutritional properties

For your health

1. Vitamin E serves to fight free radicals, substances that are responsible for the formation of degenerative diseases and premature aging.

2. They have a large number of B vitamins which, together with the mineral salts of phosphorus, magnesium, copper and iron, make these fruits ideal foods for vegetarians who do not wish to include meat in their diet.

3. They help prevent osteoporosis.

4. Because of their calorie and carbohydrate content, dried fruits are recommended for people doing prolonged physical exertion, such as athletes.

5. They help lower LDL cholesterol and raise HDL cholesterol, thanks to their content of healthy fats (also called unsaturated fats) and Omega 3 fatty acids.

For the skin

6. As it is a rich source of protein and alpha-linolenic acids, they protect and revitalize the skin.

7. Thanks to their B vitamins, dried fruits are involved in cell renewal processes by improving the condition of the skin and mucous membranes. Walnuts are also rich in copper (which acts as an anti-inflammatory).

8. All dried fruits and especially walnuts, almonds and peanuts contain zinc, selenium and vitamin B, which maintain the hair.

9. They are also rich in biotin and vitamin E, which protect cells from environmental attacks. Additionally, copper and biotin can fight hair loss.

What is the best way to include them in our diet?

Eat them naturally or raw, as they are found in their shell, without any added elements, without frying them and without salt.

How to include them in your diet?

Here are four simple ideas:

  • In the form of fruit salads, so that they are more crispy. For example, a salad composed of seasonal fruits (apple, pear, peach, etc.), almonds and a little orange juice.
  • With dairy products such as yogurt, so that they are more nutritious. A curd type curd with nuts, for example.
  • In creams, to give a special touch to your dishes. For example, pumpkin cream with chopped walnuts.
  • In salads, they make it possible to supplement them at the nutritional level. For example, a salad of arugula, escarole, cheese and apple with a handful of chopped cashews, a handful of pine nuts, Modena vinegar, oil and salt.

What are the five best dried fruits?

They are so healthy that you can eat them as much as you want (but still watch the calories…). The 5 best dried fruits are:

– Nuts:

They contain Omega 3 fatty acids whose most notable properties are to improve cholesterol levels, prevent weight gain, protect the heart and reduce bone breakdown, among others.

– The almonds:

If you eat 23 almonds, you will get one third of the vitamin E your body needs. In addition, almonds protect you from free radicals and absorb fat.

– Pistachios:

They serve to calm the voracious hunger that can assail you before the evening meal, for example. They contain good nutrients that help reduce the risk of age-related muscle degeneration, which is the leading cause of blindness in the elderly.

– Nuts:

They contain folic acid, which prevents heart disease and degenerative diseases, such as Alzheimer’s. They are also used to relax blood vessels and blood circulation, as well as to calm hunger.

– The peanuts:

They contain a lot of folate, which helps the brain grow and protects against cognitive deterioration. They are recommended for pregnant women and vegetarians because they contain folic acid, vitamin E and healthy fats.

In summary:

– Almonds for the heart.

– Cashew nuts for energy.

– Peanuts for the brain.

– Almonds to revitalize after a great effort.

– Nuts against cholesterol.

– Sprockets to calm hunger.

– All types of nuts, in general, serve to PROTECT our HEART and LUNGS.

– Always consume them raw and with their skin.


In general, it is healthier to eat dried fruits raw or to roast them in the oven at a temperature below 75°C (350°F). Dried fruits can be stored at room temperature, making them ideal snacks for tea parties and travel. However, if you plan to put them aside for a while, it is best to leave them in the fridge or freezer to keep them fresh.


1. Dried fruits can cause allergic reactions in very sensitive people. They also cause some fermentation in the intestine, causing flatulence.

2. Remember that you should not abuse them and that their consumption should be moderate. The recommended daily amount is approximately one handful (12-15 grams).

3. In diets to gain weight or in athletes, they are a very healthy option. Take them for breakfast, as a snack and with the main meals: you will fill up and recharge your body with energy for optimal sports performance.

4. The fiber content for each ounce (28 grams) is:

  • Almonds: 3.5 grams
  • Pistachios: 2.9 grams
  • Hazelnuts: 2.9 grams
  • Pecans: 2.9 grams
  • Peanuts: 2.6 grams
  • Macadamia nuts: 2.4 grams
  • Brazil nuts: 2.1 grams