Dried fruits, cereals, and nuts: a variety of benefits
Different studies have already proven the health benefits of nuts and dried fruits. It’s no surprise they appear more and more often in healthy recipes. But do you really know what they bring to your daily life? Here’s a non-exhaustive list of their many advantages.
Reduced stress
Nuts have a positive impact on the brain, especially walnuts, whose resemblance to a brain is striking. Rich in omega-3, they help preserve cognitive function, improve memory, boost concentration, and support overall mental performance.
They’re also valuable during stressful periods. Their magnesium content helps reduce anxiety, restoring calm in times of tension.
Diabetes prevention
Nuts also help fight type 2 diabetes. According to the American Heart Association, people who eat at least 30g of nuts per week have a 30% lower risk of developing type 2 diabetes.
They help regulate insulin, the hormone that controls blood sugar levels.
Better heart health
In addition to preventing diabetes, nuts protect heart health. Eating them daily helps preserve cardiovascular function at any age.
This benefit comes both from stress reduction and from the effect of polyunsaturated fatty acids, which lower bad cholesterol in the blood.
Digestion and satiety
Beyond their vitamins, minerals, and antioxidants, nuts are particularly high in fiber. Fiber improves digestion and acts as a natural appetite suppressant.
Once ingested, fiber expands on contact with stomach fluids, taking up more space and sending signals of satiety to the brain. The result: reduced food intake and better portion control.
Lower risk of hypertension
Another key nutrient for a balanced diet is potassium (abundant in almonds) which helps reduce the risk of high blood pressure.
How to enjoy nuts and dried fruits throughout your day
All these benefits may inspire you to add more nuts to your diet. But how should you consume them without losing their natural properties? The answer is simple: keep it natural.
Calorie-dense, but healthy
It’s often said that nuts are high in calories, which might suggest they’re bad for weight management. Wrong!
It’s true that two-thirds of their content is fat, so moderation is key. A handful a day is enough to enjoy their benefits.
But not all calories are created equal. Nuts contain “good” calories, made up of monounsaturated and polyunsaturated fats (omega-9 and omega-3), which are essential for the body.
These healthy fats don’t cause weight gain. In fact, they help prevent cardiovascular disease.
Enjoy them natural, at work, at home, or before exercise
For maximum benefits, choose organic, natural nuts. At home, grab a handful of hazelnuts for dessert or as a mid-afternoon snack.
Thanks to their positive effect on the brain and cognitive performance, nuts also make the perfect office snack.
Nuts are also an excellent energy source, making them ideal before a workout.
Avoid overly sweet or salty mixes
Some brands market sugary or salty nut mixes as “healthy,” but beware: excess sugar or salt cancels out the benefits and adds unwanted calories.
Conclusion
Dried fruits, nuts, and cereals are far more than simple snacks. They are nutrient-dense, versatile foods that promote relaxation, protect heart health, regulate blood sugar, support digestion, and provide long-lasting energy.
By enjoying a small handful every day—at work, at home, or before exercise—you can turn these natural foods into powerful allies for your health.
Published on 15/04/2020
