A variety of dried fruits and nuts belong to foods with high health benefits.

During the winter season, these fruits help provide a sense of satiety in cold weather. They may be eaten as a light, healthy snack between main meals. Dried fruits include peaches, raisins, apricots, figs, and plums. Nuts include almonds, cashews, and walnuts. Peanuts are not classified as nuts but as legumes.

What is a safe quantity of dried fruits for consumption?

Many people make the mistake of eating large quantities of dried fruits. Consuming a handful of raisins, figs, or plums daily in large amounts can raise levels of harmful LDL cholesterol and fasting blood glucose.

On the other hand, nuts such as almonds and walnuts produce a positive response. Regular consumption of walnuts lowers total cholesterol, reduces LDL cholesterol, and improves protein B levels and triglycerides.

Suitable plant-based foods, fats, healthy oils, and complex carbohydrates play an important role in the diet.

Since nuts can reduce harmful cholesterol levels, some nuts, such as almonds and cashews, contain a high proportion of oxalates, which may cause calcium oxalate stones in the kidneys if eaten excessively. Nevertheless, consuming small amounts alongside calcium-rich foods, such as mixing nuts with yoghurt, can reduce the risks.

Experts state that most nuts are generally healthy and do not cause health problems. Four to six servings of unsalted nuts per week is considered a good standard for adults.

Nuts and their benefits

Nuts provide more benefits than many other foods. Almonds, hazelnuts, macadamia nuts, and walnuts are especially beneficial for heart health. Eating a single Brazil nut a day adds selenium, which is particularly useful for those with thyroid concerns. However, professional nutritional advice is recommended before adopting this practice.

Do not roast nuts at high temperatures

Experts have advised against roasting nuts at high temperatures for a long time. For long-term storage, ensure nuts are kept in a cool place, such as a refrigerator or freezer. Unsaturated fats in roasted nuts are more prone to rancidity. If roasting is desired, it should be done at low temperatures.

Experts warn that dried fruits are only beneficial when consumed in small amounts.