In the beginning of October (10 to 11) will occur the II Portuguese Dry Fruits Symposium in Mirandela, Portugal. This event has the participation of the best national and international experts and is a great contribution to the sustainable growth of dry fruit production in Portugal. https://snfs20199.webnode.pt/
This is a very important event to discuss the role of dry fruits in the Mediterranean Diet. Dry fruits like almonds, walnuts, dates, raisins are usually known to be a powerhouse of nutrients. Dry fruits are a great source of proteins, vitamins, minerals, dietary fiber, and an ideal substitute for high-calorie snacks. Epidemiological and clinical evidence indicates that a high dietary intake of dry fruits is associated with the reduction of risk factors of non-communicable diseases. If consumed with moderation they provide us with a host of health benefiting properties. Here is Science & Wine top 3 of dry fruits that should be consumed every day for all the health benefits that they possess.
Almonds
The have high content in fiber, vitamin E, riboflavin and minerals: calcium, magnesium, phosphorus, potassium, zinc, copper and manganese. Almonds are also a source of protein, thiamin, niacin and iron. When eaten as part of a healthy diet, almonds may help to maintain healthy cholesterol levels therefore reducing the risk of heart disease, given their high monosaturated fat content. And, due to them being high in vitamin E, they may aid in the protection of cells from oxidative stress (cell damage).
Walnuts
Help to reduce the risk of heart disease and have also been shown to lower LDL “bad” cholesterol and blood pressure, two major risk factors for cardiovascular disease. Walnuts high in polyunsaturated fat, fiber, thiamine, vitamin B6, and minerals like magnesium and zinc. It has been proved that a daily intake of 30 g of walnuts contributes to the improvement of the elasticity of blood vessels.
Hazelnuts
Are high in fiber, thiamin, vitamin B6, vitamin E and minerals such as potassium, iron, magnesium, phosphorus, copper and manganese. They are also a source of pantothenic acid, zinc and vitamin. Hazelnuts are high in monounsaturated fat, which may help lower bad cholesterol levels and reduce your risk of heart disease