Nuts and dried fruits have many nutrients, so that one ounce of them (equivalent to 28 grams) contains the following substances:
Protein: 5 grams
Fat: 16 grams, including 9 grams of monounsaturated fat
Carbohydrates: 6 grams
Fiber: 3 grams
Vitamin E: 12% (RDI)
Magnesium: 16% (RDI)
Phosphorus: 13% (RDI)
Copper: 23% (RDI)
Manganese: 26% (RDI)
Selenium: 56% (RDI)
Some of them have more nutrients than others. For example, just one Brazil nut will easily provide 100% of the selenium your body needs.
Nuts also differ from each other in terms of carbohydrate content. Each serving of hazelnuts, macadamia nuts and Brazil nuts has two less digestible carbohydrates; while each serving of cashew contains eight grams of more digestible carbohydrates. For this reason, in low-carb diets, these foods are considered among the best foods.
Nuts and dried fruits are high in fat, low in carbohydrates and are the best source of various minerals such as vitamin E, magnesium and selenium.
Rich in antioxidants
They are the main source of antioxidants.
Antioxidants in dried fruits such as polyphenols simply fight and neutralize the oxidative stress produced in the body by free radicals. Free radicals are unstable molecules that can cause cell damage and increase the risk of various diseases.
A study has shown that walnuts contain a higher capacity to fight free radicals than fish. Research has also shown that the antioxidants in walnuts and almonds can protect the cells’ beneficial fats from oxidative damage.
A study conducted on 13 people showed that eating walnuts or almonds increases the level of polyphenols in the body and significantly reduces oxidative damage compared to other controlled foods.
Another study found that between two and eight hours after consuming pecans, the level of oxidized bad cholesterol (LDL) in the body of the participants decreased by 23 to 26 percent. Bad cholesterol (LDL) is the most important factor in heart diseases.
Nevertheless, studies in elderly people and people with metabolic syndrome have shown that although walnuts and cashews improve some indicators, in general, they do not have much effect on their antioxidant capacity.
Summary: Nuts and dried fruits contain antioxidants called polyphenols. Polyphenols protect your body’s cells from damage caused by free radicals.