The benefits of nuts and dried fruits in our diet

Nuts… the proper term would actually be oilseeds, or tree nuts. But for simplicity, let's just call them nuts.

For a long time, popular belief held that you shouldn't eat nuts because they were too fatty, and therefore not good for weight loss or heart health. However... now, science says otherwise.

Nuts are an integral part of athletes' meal plans. Why? They provide several nutritional benefits on their own to people who want to eat well, as well as to those practicing bodybuilding or other endurance sports.

Fat?

Fats? Absolutely!!! We need good fats. It is well known that nuts provide valuable lipids, healthy unsaturated fats, including omega-3, 6, and 9, which have a well-established reputation. Monounsaturated and polyunsaturated fats help reduce blood lipid levels, such as LDL cholesterol ("bad cholesterol") and triglycerides. These good fats will help to:

• muscle building
• fat loss
• cardiovascular function
• at blood sugar monitoring
• maintain a healthy level of testosterone
• to the overall functioning of our body.

So, whether you want to bulk up or cut, it's important to keep consuming fats. Everything is in the quality and there quantity absorbed lipids!

There are fats in fries, but you know what I mean. And that doesn’t mean you should empty the whole bag of nuts in one snack! Per day, 1 gram of nuts per kg of your body weight is enough to give you your dose of good fats. It’s up to you to divide that amount between your snacks! But generally, a serving is about 30 grams of nuts, roughly the amount that fits in the palm of your hand.

Oh, the famous ones proteins!

In addition to providing healthy fats, nuts are also very rich in protein. Athletes naturally require more protein, especially when building muscle. So, whether after a workout with a serving of dried fruit or as a regular snack, you ensure a supply of good fats along with an extra boost of protein.

Good nutritional qualities!

Nuts definitely have many benefits! They are not only rich in healthy fats and protein. They are also high in fiber, vitamin E, magnesium, potassium, zinc, as well as vitamins B3 and B9. They also provide a significant calorie boost, giving you the energy needed for exercise.

Comparison table of different nuts:

Our top 4 nuts to enjoy:

• Almonds: the ultimate champions! Rich in protein, fiber, magnesium, vitamin E, and calcium! They’re a great ally for weight loss because they keep you feeling full!
• Cashews: packed with good carbs and antioxidants! Less fatty than other nuts! They have the unique feature of meeting your copper needs in just one 30-gram serving.
• Walnuts from Grenoble: the only ones to contain the plant-based form of Omega-3 alpha-linolenic acid (ALA), thus greatly contributing to reducing the risk of cardiovascular diseases and supporting brain health.
• Brazil nuts: higher in calories, so consume in moderation. However, they contain powerful antioxidants, selenium. They help reduce the risk of cardiovascular diseases and cancer, and offer an added benefit with a positive impact on the thyroid and immune system!

And what about dried fruits?

The perfect post-workout snack: a serving of nuts and dried fruit. Dried fruits have had most of their water removed, so they contain far fewer liquids and are therefore calorie-dense, providing a great energy boost. They are a small treasure trove of nutrients, fiber—which makes them filling—and antioxidants that help detoxify your body, reduce stress levels, and improve your immune system. Plus, they contain no cholesterol. And they’re so easy to take with you!

So nuts and dried fruits, the perfect nourishing blend to go after the lipids and the carbohydrates For recovery after exercise! (Note that during cutting phases, nuts and dried fruits should be consumed after workouts, not as regular snacks)

Try a serving of nuts with a serving of 4 FitFit energy balls! These snacks are of very high quality, contain no added sugar, and have only a few ingredients. Dried fruits already contain enough fructose on their own, so there’s no need to add any!

Go for it without hesitation when you're looking for a good snack after working out. Add nuts and dried fruit to your routine! It's so good!

Article written by Audrée Hogue