Health Benefits of Consuming Nuts and Dried Fruits
Author: International Nut & Dried Fruit Council (INC)
Published: 2016/11/10 - Updated: 2025/03/20
Publication Details: Peer-Reviewed, Research, Study, Analysis
Topic: Nuts and Seeds - Publications List
Page Content: Synopsis - Introduction - Main - Insights, Updates
Synopsis: This article provides a thorough exploration of the health benefits of incorporating nuts, seeds, and certain fruits into one's diet, emphasizing their role in enhancing overall nutrition. It covers a variety of nuts and seeds, offering valuable insights into their specific nutritional profiles and how they can support different health needs, including those related to heart health, energy levels, and muscle maintenance. This information is particularly useful for individuals with disabilities, seniors, or those seeking to improve their nutrition, as it highlights easy-to-access and nutrient-dense foods that can be integrated into daily meals. The content is straightforward and can serve as a helpful guide for anyone looking to enhance their dietary choices with nutrient-rich options - Disabled World (DW).
Introduction
Because of their interesting nutritional profile, some studies have evaluated the impact that nuts have on health and have observed an inverse association between the frequency of nut consumption and cardiovascular disease (CVD), type 2 diabetes and body weight.
Main Item
In addition, traditional dried fruits also provide essential nutrients, such as fiber and potassium, and a wide range of phytochemicals that have been related to health promotion and antioxidant capacity.
Scientific studies have demonstrated that nut consumption has a cholesterol-lowering effect. Nuts are low in sodium, which has been related to a lower risk of hypertension.
A 2015 study observed that tree nut intake was associated with a decrease in total cholesterol, LDL, "bad", cholesterol and triglycerides. It also asserted that nut consumption in general, rather than just a specific type, was the major reason for the decrease.
Weight Control
Nuts not only offer nutritional benefits, but may help to control body weight. This is important as obesity rates continue to rise across developed nations.
While nuts have a high energy content, several studies found that frequent nut consumption was not associated with a higher body mass index. In fact, long-term nut consumption is associated with lower weight gain and overweight/obesity.
Type 2 Diabetes
Some studies have investigated the effect of nut consumption on diabetes risk.
A 2011 PREDIMED study observed a 52% reduction in diabetes incidence in two experimental groups supplemented with olive oil or 30 g (1 oz) of nuts (a mix of walnuts, almonds and hazelnuts) per day, compared with the control group.
Research suggests that dried fruit consumption is also good for people who have diabetes. A 2015 study observed that consuming raisins as an alternative to processed snacks resulted in a 23% reduction in postprandial glucose levels.
Gastrointestinal Function
Dried fruits are well-known sources of dietary fiber, which has a direct effect on gastrointestinal function.
In 2013, prunes were granted a specific EU health claim for their contribution to digestive health.
Eating 100 g of prunes (3.5 oz, 8-12 pieces) daily promotes good digestive health and provides more than 19% of the daily recommended intake of fiber.
Osteoporosis
Among nutritional factors, recent observations suggest that prunes may be helpful in both preventing and reversing bone loss. A 2011 study suggests that prunes may improve the bone mineral density in postmenopausal women.
Insights, Analysis, and Developments
Editorial Note: In conclusion, the article serves as a practical resource for individuals of all ages, particularly those with dietary restrictions or health concerns, offering an accessible approach to improving nutrition with simple, yet powerful foods. It not only explains the nutritional benefits of these foods but also provides recommendations on how to incorporate them into everyday eating habits, making it a valuable read for anyone aiming to make informed, health-conscious food choices - Disabled World (DW).Attribution/Source(s): This peer reviewed publication was selected for publishing by the editors of Disabled World (DW) due to its relevance to the disability community. Originally authored by International Nut & Dried Fruit Council (INC) and published on 2016/11/10, this content may have been edited for style, clarity, or brevity. For further details or clarifications, International Nut & Dried Fruit Council (INC) can be contacted at nutfruit.org NOTE: Disabled World does not provide any warranties or endorsements related to this article.