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
Almonds are high in monounsaturated fat (good fat) which may help you reduce your risk of heart disease(1).
Eating almonds can lower LDL or “bad” cholesterol levels, helping you maintain healthy cholesterol levels which in turn helps keep your heart healthy.
Adding almonds to your diet may help reduce wrinkles. Almonds are high in vitamin E which may aid in the protection of cells from oxidative stress, put more simply, aging(2,3,4).
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
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
Hey snack lovers! If you’re into healthy and delicious snacks like nuts and dried fruits, we’ve got exciting news for you. Introducing the Nut Tunes
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
1. Kalita, S., Khandelwal, S., Madan, J., Pandya, H., Sesikeran, B., & Krishnaswamy, K. (2018). Almonds and cardiovascular health: A review. Nutrients, 10(4), 468.
2. USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
3. 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.
4. Commission Regulation (EU) No 432/2012 of 16 May 2012.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
4.41 |
1.25 |
|
Energy |
kcal |
579 |
164 |
|
Energy |
kJ |
2423 |
687 |
|
Protein |
g |
21.15 |
6.00 |
|
Total lipid (fat) |
g |
49.93 |
14.16 |
|
Ash |
g |
2.97 |
0.84 |
|
Carbohydrate, by difference |
g |
21.55 |
6.11 |
|
Fiber, total dietary |
g |
12.5 |
3.5 |
|
Sugars, total |
g |
4.35 |
1.23 |
|
Sucrose |
g |
3.95 |
1.12 |
|
Glucose (dextrose) |
g |
0.17 |
0.05 |
|
Fructose |
g |
0.11 |
0.03 |
|
Lactose |
g |
0.00 |
0.00 |
|
Maltose |
g |
0.04 |
0.01 |
|
Galactose |
g |
0.17 |
0.05 |
|
Starch |
g |
0.72 |
0.20 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
269 |
76 |
|
Iron, Fe |
mg |
3.71 |
1.05 |
|
Magnesium, Mg |
mg |
270 |
77 |
|
Phosphorus, P |
mg |
481 |
136 |
|
Potassium, K |
mg |
733 |
208 |
|
Sodium, Na |
mg |
1 |
0.0 |
|
Zinc, Zn |
mg |
3.12 |
0.88 |
|
Copper, Cu |
mg |
1.031 |
0.292 |
|
Manganese, Mn |
mg |
2.179 |
0.618 |
|
Selenium, Se |
µg |
4.1 |
1.2 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
0.0 |
0.0 |
|
Thiamin |
mg |
0.205 |
0.058 |
|
Riboflavin |
mg |
1.138 |
0.323 |
|
Niacin |
mg |
3.618 |
1.026 |
|
Pantothenic acid |
mg |
0.471 |
0.134 |
|
Vitamin B-6 |
mg |
0.137 |
0.039 |
|
Folate, total |
µg |
44 |
12 |
|
Folic acid |
µg |
0.0 |
0.0 |
|
Folate, food |
µg |
44 |
12 |
|
Folate, DFE |
µg |
44 |
12 |
|
Choline, total |
mg |
52.1 |
14.8 |
|
Betaine |
mg |
0.5 |
0.1 |
|
Vitamin B-12 |
µg |
0.00 |
0.00 |
|
Vitamin B-12, added |
µg |
0.00 |
0.00 |
|
Vitamin A, RAE |
µg |
0.00 |
0.00 |
|
Retinol |
µg |
0.00 |
0.00 |
|
Carotene, beta |
µg |
1 |
0.00 |
|
Carotene, alpha |
µg |
0.0 |
0.0 |
|
Vitamin A, IU |
IU |
2 |
1 |
|
Lycopene |
µg |
0.0 |
0.0 |
|
Lutein + zeaxanthin |
µg |
1 |
0.0 |
|
Vitamin E (alpha-tocopherol) |
mg |
25.63 |
7.27 |
|
Vitamin E, added |
mg |
0.00 |
0.00 |
|
Tocopherol, beta |
mg |
|
|
|
Tocopherol, gamma |
mg |
|
|
|
Tocopherol, delta |
mg |
0.23 |
0.07 |
|
Vitamin D (D2 + D3) |
µg |
0.64 |
0.18 |
|
Vitamin D |
IU |
0.07 |
0.02 |
|
Vitamin K (phylloquinone) |
µg |
0.0 |
0.0 |
|
Lipids |
|||
|
4:0 |
g |
0.000 |
0.000 |
|
Fatty acids, total saturated |
g |
3.802 |
1.078 |
|
6:0 |
g |
0.000 |
0.000 |
|
8:0 |
g |
0.000 |
0.000 |
|
10:0 |
g |
0.000 |
0.000 |
|
14:1 |
g |
0.000 |
0.000 |
|
17:0 |
g |
0.004 |
0.001 |
|
12:0 |
g |
0.000 |
0.000 |
|
14:0 |
g |
0.000 |
0.001 |
|
15:1 |
g |
0.000 |
0.000 |
|
13:0 |
g |
0.000 |
0.000 |
|
18:0 |
g |
0.704 |
0.200 |
|
15:0 |
g |
0.000 |
0.000 |
|
16:1 undifferentiated |
g |
0.239 |
0.068 |
|
20:0 |
g |
0.007 |
0.002 |
|
22:0 |
g |
0.001 |
0.000 |
|
16:0 |
g |
3.083 |
0.874 |
|
18:1 undifferentiated |
g |
31.294 |
8.872 |
|
18:1 c |
g |
31.294 |
8.872 |
|
16:1 c |
g |
|
0.064 |
|
18:2 n-6 c,c |
g |
|
|
|
16:1 t |
g |
|
0.003 |
|
18:1 t |
g |
0.000 |
0.000 |
|
24:0 |
g |
0.000 |
0.000 |
|
Fatty acids, total monounsaturated |
g |
|
31.551 |
|
20:1 |
g |
|
|
|
18:2 CLAs |
g |
|
12.320 |
|
17:1 |
g |
|
|
|
22:1 undifferentiated |
g |
0.000 |
0.000 |
|
18:2 t not further defined |
g |
0.003 |
0.001 |
|
18:3 undifferentiated |
g |
|
0.001 |
|
24:1 c |
g |
0.000 |
0.000 |
|
Fatty acids, total polyunsaturated |
g |
12.329 |
3.495 |
|
18:3 n-3 c,c,c (ALA) |
g |
|
|
|
18:3 n-6 c,c,c |
g |
0.000 |
0.000 |
|
18:2 undifferentiated |
g |
0.000 |
0.000 |
|
18:4 |
g |
|
0.000 |
|
20:2 n-6 c,c |
g |
0.002 |
0.001 |
|
20:3 undifferentiated |
g |
0.000 |
0.000 |
|
20:4 undifferentiated |
g |
|
0.000 |
|
20:5 n-3 (EPA) |
g |
|
|
|
22:5 n-3 (DPA) |
g |
0.000 |
0.000 |
|
22:6 n-3 (DHA) |
g |
|
|
|
Fatty acids, total trans |
g |
0.015 |
0.004 |
|
Fatty acids, total trans-monoenoic |
g |
0.012 |
0.003 |
|
Cholesterol |
mg |
0.0 |
0.0 |
|
Stigmasterol |
mg |
4 |
1 |
|
Campesterol |
mg |
5 |
1 |
|
Beta-sitosterol |
mg |
130 |
37 |
|
Amino Acids |
|||
|
Tryptophan |
g |
0.211 |
0.060 |
|
Threonine |
g |
0.601 |
0.170 |
|
Isoleucine |
g |
0.751 |
0.213 |
|
Leucine |
g |
1.473 |
0.418 |
|
Lysine |
g |
0.568 |
0.161 |
|
Methionine |
g |
0.157 |
0.045 |
|
Cystine |
g |
0.215 |
0.061 |
|
Phenylalanine |
g |
1.132 |
0.321 |
|
Tyrosine |
g |
0.450 |
0.128 |
|
Valine |
g |
0.855 |
0.242 |
|
Arginine |
g |
2.465 |
0.699 |
|
Histidine |
g |
0.539 |
0.153 |
|
Alanine |
g |
0.999 |
0.283 |
|
Aspartic acid |
g |
2.639 |
0.748 |
|
Glutamic acid |
g |
6.206 |
1.759 |
|
Glycine |
g |
1.429 |
0.405 |
|
Proline |
g |
0.969 |
0.275 |
|
Serine 2 3 |
g |
0.912 |
0.259 |
|
Others |
|||
|
Alcohol, ethyl |
g |
0.0 |
0.0 |
|
Caffeine |
mg |
0.0 |
0.0 |
|
Theobromine |
mg |
0.0 |
0.0 |