Lifestyle
Fueling Your Gym Routine: The Power of Nuts & Dried Fruits
Natural Fuel for Active Lifestyles🏋️♂️: Incorporating nuts and dried fruits into your daily fitness routine 🏋️♂️ offers a delicious way to boost your health and
Eating 100 g of prunes a day contributes to normal bowel function and may also help overall digestive health(1).
Prunes are also high in fiber, potassium, vitamin A and vitamin K, which contributes to normal blood clotting and the maintenance of normal bones (1,3,4).
Prunes have also been linked to the prevention and reversal of bone loss, especially in postmenopausal women(2).
Natural Fuel for Active Lifestyles🏋️♂️: Incorporating nuts and dried fruits into your daily fitness routine 🏋️♂️ offers a delicious way to boost your health and
Yup, that’s what a new study suggests, and we’re breaking it down for you in snack-sized info!👇A recent study hints that incorporating Dried Fruit Intake
Recharge your energy for work or study with simple, quick recipes and snacks you can make at home. These delicious and healthy options will help
The holiday season is upon us, and what better way to embrace the spirit of Christmas than by incorporating the natural beauty and rich flavors of nuts and dried fruits into your celebrations? These delightful and versatile ingredients not only make for a delectable…
Characterized by low bone mass and deterioration of bone tissue, osteoporosis is a disease affecting millions of people around the globe. Bones lose their strength and are more likely to break after a minor fall…
Have you ever heard the expression you are what you eat? Well, in some sense, it’s true. Nutrients from the foods we eat provide the foundation of function and wholeness of all the cells in our body, which is why it is important that we try to maintain a healthy diet and lifestyle.
1.Commission Regulation (EU) No 432/2012 of 16 May 2012.
2.Hooshmand, S., Chai, S. C., Saadat, R. L., Payton, M. E., Brummel-Smith, K., & Arjmandi, B. H. (2011). Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 106(6), 923.
3.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
4.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
30.92 |
8.77 |
|
Energy |
kcal |
240 |
68.04 |
|
Energy |
kJ |
1006 |
285.2 |
|
Protein |
g |
2.18 |
0.61 |
|
Total lipid (fat) |
g |
0.38 |
0.11 |
|
Ash |
g |
2.64 |
0.74 |
|
Carbohydrate, by difference |
g |
63.88 |
18.11 |
|
Fiber, total dietary |
g |
7.1 |
2.0 |
|
Sugars, total |
g |
38.13 |
10.81 |
|
Sucrose |
g |
0.15 |
0.04 |
|
Glucose (dextrose) |
g |
25.46 |
7.22 |
|
Fructose |
g |
12.45 |
3.53 |
|
Lactose |
g |
|
|
|
Maltose |
g |
0.06 |
0.02 |
|
Galactose |
g |
25.46 |
7.22 |
|
Starch |
g |
5.11 |
1.45 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
43 |
12 |
|
Iron, Fe |
mg |
0.93 |
0.23 |
|
Magnesium, Mg |
mg |
41 |
12 |
|
Phosphorus, P |
mg |
69 |
19.5 |
|
Potassium, K |
mg |
732 |
207.5 |
|
Sodium, Na |
mg |
2 |
0.57 |
|
Zinc, Zn |
mg |
0.44 |
0.12 |
|
Copper, Cu |
mg |
0.281 |
0.079 |
|
Manganese, Mn |
mg |
0.299 |
0.084 |
|
Selenium, Se |
µg |
0.3 |
0.085 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
0.6 |
0.2 |
|
Thiamin |
mg |
0.051 |
0.014 |
|
Riboflavin |
mg |
0.186 |
0.052 |
|
Niacin |
mg |
1.882 |
0.534 |
|
Pantothenic acid |
mg |
0.422 |
0.119 |
|
Vitamin B-6 |
mg |
0.205 |
0.058 |
|
Folate, total |
µg |
4 |
1 |
|
Folic acid |
µg |
|
|
|
Folate, food |
µg |
4 |
1 |
|
Folate, DFE |
µg |
4 |
1 |
|
Choline, total |
mg |
10.1 |
2.8 |
|
Betaine |
mg |
0.4 |
0.1 |
|
Vitamin B-12 |
µg |
|
|
|
Vitamin B-12, added |
µg |
|
|
|
Vitamin A, RAE |
µg |
39 |
11 |
|
Retinol |
µg |
|
|
|
Carotene, beta |
µg |
394 |
111.7 |
|
Carotene, alpha |
µg |
57 |
16 |
|
Vitamin A, IU |
IU |
781 |
221.4 |
|
Lycopene |
µg |
|
|
|
Lutein + zeaxanthin |
µg |
148 |
42 |
|
Vitamin E (alpha-tocopherol) |
mg |
0.43 |
0.12 |
|
Vitamin E, added |
mg |
|
|
|
Tocopherol, beta |
mg |
|
|
|
Tocopherol, gamma |
mg |
0.02 |
0.01 |
|
Tocopherol, delta |
mg |
|
|
|
Vitamin D (D2 + D3) |
µg |
|
|
|
Vitamin D |
IU |
|
|
|
Vitamin K (phylloquinone) |
µg |
59.5 |
16.8 |
|
Lipids |
|||
|
4:0 |
g |
|
|
|
Fatty acids, total saturated |
g |
0.088 |
0.025 |
|
6:0 |
g |
|
|
|
8:0 |
g |
0.007 |
0.002 |
|
10:0 |
g |
0.005 |
0.001 |
|
14:1 |
g |
|
|
|
17:0 |
g |
|
|
|
12:0 |
g |
0.001 |
|
|
14:0 |
g |
|
|
|
15:1 |
g |
|
|
|
13:0 |
g |
|
|
|
18:0 |
g |
0.044 |
0.012 |
|
15:0 |
g |
|
|
|
16:1 undifferentiated |
g |
0.039 |
0.011 |
|
20:0 |
g |
0.001 |
|
|
22:0 |
g |
0.001 |
|
|
16:0 |
g |
0.030 |
0.008 |
|
18:1 undifferentiated |
g |
0.014 |
0.004 |
|
18:1 c |
g |
|
|
|
16:1 c |
g |
|
|
|
18:2 n-6 c,c |
g |
|
|
|
16:1 t |
g |
|
|
|
18:1 t |
g |
|
|
|
24:0 |
g |
|
|
|
Fatty acids, total monounsaturated |
g |
0.053 |
|
|
20:1 |
g |
|
|
|
18:2 CLAs |
g |
|
|
|
17:1 |
g |
|
|
|
22:1 undifferentiated |
g |
|
|
|
18:2 t not further defined |
g |
|
|
|
18:3 undifferentiated |
g |
|
0.005 |
|
24:1 c |
g |
|
|
|
Fatty acids, total polyunsaturated |
g |
0.062 |
0.017 |
|
18:3 n-3 c,c,c (ALA) |
g |
|
|
|
18:3 n-6 c,c,c |
g |
|
|
|
18:2 undifferentiated |
g |
|
|
|
18:4 |
g |
|
|
|
20:2 n-6 c,c |
g |
|
|
|
20:3 undifferentiated |
g |
|
|
|
20:4 undifferentiated |
g |
|
|
|
20:5 n-3 (EPA) |
g |
|
|
|
22:5 n-3 (DPA) |
g |
|
|
|
22:6 n-3 (DHA) |
g |
|
|
|
Fatty acids, total trans |
g |
|
|
|
Fatty acids, total trans-monoenoic |
g |
|
|
|
Cholesterol |
mg |
|
|
|
Stigmasterol |
mg |
|
|
|
Campesterol |
mg |
|
|
|
Beta-sitosterol |
mg |
|
|
|
Amino Acids |
|||
|
Tryptophan |
g |
0.025 |
0.007 |
|
Threonine |
g |
0.049 |
0.014 |
|
Isoleucine |
g |
0.041 |
0.012 |
|
Leucine |
g |
0.066 |
0.019 |
|
Lysine |
g |
0.050 |
0.014 |
|
Methionine |
g |
0.016 |
0.004 |
|
Cystine |
g |
0.011 |
0.003 |
|
Phenylalanine |
g |
0.052 |
0.015 |
|
Tyrosine |
g |
0.021 |
0.006 |
|
Valine |
g |
0.056 |
0.016 |
|
Arginine |
g |
0.037 |
0.010 |
|
Histidine |
g |
0.027 |
0.008 |
|
Alanine |
g |
0.066 |
0.019 |
|
Aspartic acid |
g |
0.801 |
0.227 |
|
Glutamic acid |
g |
0.114 |
0.032 |
|
Glycine |
g |
0.047 |
0.013 |
|
Proline |
g |
0.130 |
0.037 |
|
Serine 2 3 |
g |
0.059 |
0.017 |
|
Others |
|||
|
Alcohol, ethyl |
g |
|
|
|
Caffeine |
mg |
|
|
|
Theobromine |
mg |
|
|