Among the most popular dried fruit we find pistachios, walnuts, almonds, hazelnuts, pine nuts, chestnuts and cashews. All dried fruit contains a high protein content and is therefore ideal for all diets excluding meat. Plus, it’s packed full of nutrients. There are many reasons to consume it: which ones?

Among the most popular dried fruit we find pistachios, walnuts, almonds, hazelnuts, pine nuts, chestnuts and cashews. All Nuts It is rare to find someone who does not like nuts, be it pistachio, walnut, hazelnut or almond. Who knows why these fruits always bring to mind a warm, familiar atmosphere, there is no winter that you don’t pass in front of the fireplace, munching, please, these little treats that nature gives us.

But, dried fruit is not only delicious, it is also good for our body and not everyone knows the reasons why it is recommended to consume it.

Dried fruits: a concentration of nutrients

The whole variety of dried fruit is rich in nutrients and for this reason it should be part of the diet of each of us. But what are these nutrients?

  • Dried fruit is rich in dietary fiber which have an antioxidant action
  • essential fatty acids (omega 3 and 6). The balance between omega 3 and 6 promotes the regulation of inflammation in the body, prevents cardiovascular diseases
  • vegetable proteins, thanks to which fruit can replace foods of animal origin in vegetarian diets
  • vitamin E which has an antioxidant action
  • Potassium, which regulates blood pressure; magnesium for muscle metabolism, calcium, phosphorus, niacin and folic acid

Dried fruit: how much to eat?

But what is the right amount of dried fruit to take per day? Nutrition experts recommend an amount of 15-20 grams per day, as a snack accompanied by a fresh fruit.

Always pay attention to allergies: in fact, dried fruit has a high allergenic power. Therefore, it is important to be sure that you are not allergic and in any case it is good to vary the type of dried fruit to avoid coming into contact with the same allergen for longer and risking sensitization.


In spite of popular belief, peanuts do not belong to the dried fruit family but to that of legumes. Therefore, with dried fruit they only share the crunchy texture, the high oil content and the presence of beneficial substances for the body, but they are in effect legumes such as beans and chickpeas. Would you ever have said that?

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