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
Pistachios have a glucose- and insulin-lowering effect, so they may help you lower blood sugar levels(1).
Pistachios are high in monounsaturated fat(2) (good fat)
which may help your heart health(3).
Pistachios are high in protein, making them the perfect pre-workout snack
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
Natural Fuel for Active Lifestyles🏋️♂️: Incorporating nuts and dried fruits into your daily fitness routine 🏋️♂️ offers a delicious way to boost your health and
Have you ever heard the expression that you are what you eat? Well, in some sense, it’s true. The nutrients from the foods we eat
In the world of culinary delights, there exists a treasure trove of ingredients that not only tantalize the taste buds but also offer a plethora
1.Kendall, C. W. C., Josse, A. R., Esfahani, A., & Jenkins, D. J. A. (2011). The impact of pistachio intake alone or in combination with high-carbohydrate foods on post-prandial glycemia. European journal of clinical nutrition, 65(6), 696.
2. Regulation (EC) Nº 1924/2006 of the European Parliament and of the Council of 20 December 2006.
3. Lippi, G., Cervellin, G., & Mattiuzzi, C. (2016). More pistachio nuts for improving the blood lipid profile. Systematic review of epidemiological evidence. Acta Bio Medica Atenei Parmensis, 87(1), 5-12.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
1.85 |
0.52 |
|
Energy |
kcal |
572 |
162 |
|
Energy |
kJ |
2392 |
678 |
|
Protein |
g |
21.05 |
5.97 |
|
Total lipid (fat) |
g |
45.82 |
12.99 |
|
Ash |
g |
3.00 |
0.85 |
|
Carbohydrate, by difference |
g |
28.28 |
8.02 |
|
Fiber, total dietary |
g |
10.3 |
2.9 |
|
Sugars, total |
g |
7.74 |
2.19 |
|
Sucrose |
g |
7.09 |
2.01 |
|
Glucose (dextrose) |
g |
0.25 |
0.07 |
|
Fructose |
g |
0.22 |
0.06 |
|
Lactose |
g |
|
|
|
Maltose |
g |
0.13 |
0.04 |
|
Galactose |
g |
0.25 |
0.07 |
|
Starch |
g |
1.38 |
0.39 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
107 |
30 |
|
Iron, Fe |
mg |
4.01 |
1.14 |
|
Magnesium, Mg |
mg |
109 |
31 |
|
Phosphorus, P |
mg |
469 |
133 |
|
Potassium, K |
mg |
1007 |
285 |
|
Sodium, Na |
mg |
6 |
2 |
|
Zinc, Zn |
mg |
2.34 |
0.66 |
|
Copper, Cu |
mg |
1.293 |
0.367 |
|
Manganese, Mn |
mg |
1.243 |
0.352 |
|
Selenium, Se |
µg |
10.0 |
2.8 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
3.0 |
0.9 |
|
Thiamin |
mg |
0.695 |
0.197 |
|
Riboflavin |
mg |
0.234 |
0.066 |
|
Niacin |
mg |
1.373 |
0.389 |
|
Pantothenic acid |
mg |
0.513 |
0.145 |
|
Vitamin B-6 |
mg |
1.122 |
0.318 |
|
Folate, total |
µg |
51 |
14 |
|
Folic acid |
µg |
|
|
|
Folate, food |
µg |
51 |
14 |
|
Folate, DFE |
µg |
51 |
14 |
|
Choline, total |
mg |
71.4 |
20.2 |
|
Betaine |
mg |
0.8 |
0.2 |
|
Vitamin B-12 |
µg |
|
|
|
Vitamin B-12, added |
µg |
|
|
|
Vitamin A, RAE |
µg |
13 |
4 |
|
Retinol |
µg |
|
|
|
Carotene, beta |
µg |
159 |
45 |
|
Carotene, alpha |
µg |
|
|
|
Vitamin A, IU |
IU |
|
|
|
Lycopene |
µg |
|
|
|
Lutein + zeaxanthin |
µg |
1160 |
329 |
|
Vitamin E (alpha-tocopherol) |
mg |
2.17 |
0.62 |
|
Vitamin E, added |
mg |
|
|
|
Tocopherol, beta |
mg |
0.13 |
0.04 |
|
Tocopherol, gamma |
mg |
23.42 |
6.64 |
|
Tocopherol, delta |
mg |
0.55 |
0.16 |
|
Vitamin D (D2 + D3) |
µg |
|
|
|
Vitamin D |
IU |
|
|
|
Vitamin K (phylloquinone) |
µg |
13.2 |
3.7 |
|
Lipids |
|||
|
4:0 |
g |
|
|
|
Fatty acids, total saturated |
g |
5.645 |
1.600 |
|
6:0 |
g |
|
|
|
8:0 |
g |
|
|
|
10:0 |
g |
|
|
|
14:1 |
g |
|
|
|
17:0 |
g |
0.011 |
0.003 |
|
12:0 |
g |
|
|
|
14:0 |
g |
0.009 |
0.003 |
|
15:1 |
g |
0.009 |
0.003 |
|
13:0 |
g |
|
|
|
18:0 |
g |
0.558 |
0.158 |
|
15:0 |
g |
|
|
|
16:1 undifferentiated |
g |
0.464 |
0.132 |
|
20:0 |
g |
0.033 |
0.009 |
|
22:0 |
g |
0.026 |
0.007 |
|
16:0 |
g |
4.994 |
1.416 |
|
18:1 undifferentiated |
g |
23.926 |
6.783 |
|
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 |
0.011 |
0.003 |
|
Fatty acids, total monounsaturated |
g |
24 |
6.955 |
|
20:1 |
g |
0.106 |
|
|
18:2 CLAs |
g |
|
|
|
17:1 |
g |
|
0.006 |
|
22:1 undifferentiated |
g |
0.005 |
-1 |
|
18:2 t not further defined |
g |
|
|
|
18:3 undifferentiated |
g |
|
0.060 |
|
24:1 c |
g |
|
|
|
Fatty acids, total polyunsaturated |
g |
13.346 |
3 |
|
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 |
0.005 |
0.001 |
|
20:4 undifferentiated |
g |
|
0.001 |
|
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 |
10 |
3 |
|
Beta-sitosterol |
mg |
210 |
60 |
|
Amino Acids |
|||
|
Tryptophan |
g |
0.262 |
0.074 |
|
Threonine |
g |
0.714 |
0.202 |
|
Isoleucine |
g |
0.957 |
0.271 |
|
Leucine |
g |
1.675 |
0.475 |
|
Lysine |
g |
1.189 |
0.337 |
|
Methionine |
g |
0.375 |
0.106 |
|
Cystine |
g |
0.305 |
0.086 |
|
Phenylalanine |
g |
1.140 |
0.323 |
|
Tyrosine |
g |
0.531 |
0.151 |
|
Valine |
g |
1.305 |
0.370 |
|
Arginine |
g |
2.228 |
0.632 |
|
Histidine |
g |
0.535 |
0.152 |
|
Alanine |
g |
1.016 |
0.288 |
|
Aspartic acid |
g |
1.968 |
0.558 |
|
Glutamic acid |
g |
4.490 |
1.273 |
|
Glycine |
g |
1.054 |
0.299 |
|
Proline |
g |
0.980 |
0.278 |
|
Serine 2 3 |
g |
1.340 |
0.380 |
|
Others |
|||
|
Alcohol, ethyl |
g |
|
|
|
Caffeine |
mg |
|
|
|
Theobromine |
mg |
|
|