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 30 g of walnuts every day contributes to the improvement of the elasticity of blood vessels(1) which helps blood flow.
Regular walnut consumption has been associated with reduced risk of coronary heart disease (CHD) and has been shown to decrease LDL “bad” cholesterol and blood pressure(3).
Walnuts may help improve cognitive function (brain health) and may also reduce the risk of other diseases, such as cardiovascular disease, depression and type 2 diabetes, which are risk factors for the development of dementia(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
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
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.Commission Regulation (EU) No 432/2012 of 16 May 2012.
2. Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients, 12(2), E550. https://doi.org/10.3390/nu12020550
3. [4] Wu L, Piotrowski K, Rau T, Waldmann E, Broedl UC, Demmelmair H, Koletzko B, Stark RG, Nagel JM, Mantzoros CS, Parhofer KG. Walnut-enriched diet reduces fasting non-HDL-cholesterol and
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
3.52 |
1 |
|
Energy |
kcal |
691 |
196 |
|
Energy |
kJ |
2889 |
819 |
|
Protein |
g |
9.17 |
2.60 |
|
Total lipid (fat) |
g |
71.97 |
20.40 |
|
Ash |
g |
1.49 |
0.42 |
|
Carbohydrate, by difference |
g |
13.86 |
3.93 |
|
Fiber, total dietary |
g |
9.6 |
2.7 |
|
Sugars, total |
g |
3.97 |
1.13 |
|
Sucrose |
g |
3.90 |
1.11 |
|
Glucose (dextrose) |
g |
0.04 |
0.04 |
|
Fructose |
g |
0.04 |
0.01 |
|
Lactose |
g |
|
|
|
Maltose |
g |
|
|
|
Galactose |
g |
0.04 |
0.04 |
|
Starch |
g |
0.46 |
0.46 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
70 |
20 |
|
Iron, Fe |
mg |
2.53 |
0.72 |
|
Magnesium, Mg |
mg |
121 |
33 |
|
Phosphorus, P |
mg |
277 |
79 |
|
Potassium, K |
mg |
410 |
116 |
|
Sodium, Na |
mg |
0.0 |
|
|
Zinc, Zn |
mg |
4.53 |
1.28 |
|
Copper, Cu |
mg |
1.200 |
0.340 |
|
Manganese, Mn |
mg |
4.500 |
1.276 |
|
Selenium, Se |
µg |
3.8 |
1.1 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
1.1 |
0.3 |
|
Thiamin |
mg |
0.660 |
0.187 |
|
Riboflavin |
mg |
0.130 |
0.037 |
|
Niacin |
mg |
1.167 |
0.331 |
|
Pantothenic acid |
mg |
0.863 |
0.245 |
|
Vitamin B-6 |
mg |
0.210 |
-0.94 |
|
Folate, total |
µg |
22 |
6 |
|
Folic acid |
µg |
|
|
|
Folate, food |
µg |
22 |
6 |
|
Folate, DFE |
µg |
22 |
6 |
|
Choline, total |
mg |
40.5 |
11.5 |
|
Betaine |
mg |
0.7 |
0.2 |
|
Vitamin B-12 |
µg |
|
|
|
Vitamin B-12, added |
µg |
|
|
|
Vitamin A, RAE |
µg |
3 |
1 |
|
Retinol |
µg |
|
|
|
Carotene, beta |
µg |
29 |
8 |
|
Carotene, alpha |
µg |
|
|
|
Vitamin A, IU |
IU |
56 |
16 |
|
Lycopene |
µg |
|
|
|
Lutein + zeaxanthin |
µg |
17 |
5 |
|
Vitamin E (alpha-tocopherol) |
mg |
1.40 |
0.40 |
|
Vitamin E, added |
mg |
|
|
|
Tocopherol, beta |
mg |
0.39 |
0.11 |
|
Tocopherol, gamma |
mg |
24.44 |
6.93 |
|
Tocopherol, delta |
mg |
0.47 |
0.13 |
|
Vitamin D (D2 + D3) |
µg |
|
|
|
Vitamin D |
IU |
|
|
|
Vitamin K (phylloquinone) |
µg |
3.5 |
1.0 |
|
Lipids |
|||
|
4:0 |
g |
|
|
|
Fatty acids, total saturated |
g |
6.180 |
1.752 |
|
6:0 |
g |
|
|
|
8:0 |
g |
|
|
|
10:0 |
g |
|
|
|
14:1 |
g |
|
|
|
17:0 |
g |
|
|
|
12:0 |
g |
|
|
|
14:0 |
g |
|
|
|
15:1 |
g |
|
|
|
13:0 |
g |
|
|
|
18:0 |
g |
1.745 |
0.495 |
|
15:0 |
g |
|
|
|
16:1 undifferentiated |
g |
|
|
|
20:0 |
g |
0.069 |
0.020 |
|
22:0 |
g |
|
|
|
16:0 |
g |
4.366 |
1.238 |
|
18:1 undifferentiated |
g |
40.594 |
11.508 |
|
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 |
40 |
11.567 |
|
20:1 |
g |
0.207 |
|
|
18:2 CLAs |
g |
|
|
|
17:1 |
g |
|
|
|
22:1 undifferentiated |
g |
|
|
|
18:2 t not further defined |
g |
|
|
|
18:3 undifferentiated |
g |
|
0.280 |
|
24:1 c |
g |
|
|
|
Fatty acids, total polyunsaturated |
g |
21.614 |
6.128 |
|
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 |
3 |
1 |
|
Campesterol |
mg |
6 |
2 |
|
Beta-sitosterol |
mg |
117 |
33 |
|
Amino Acids |
|||
|
Tryptophan |
g |
0.093 |
0.026 |
|
Threonine |
g |
0.306 |
0.087 |
|
Isoleucine |
g |
0.336 |
0.095 |
|
Leucine |
g |
0.598 |
0.170 |
|
Lysine |
g |
0.287 |
0.081 |
|
Methionine |
g |
0.183 |
0.052 |
|
Cystine |
g |
0.152 |
0.043 |
|
Phenylalanine |
g |
0.426 |
0.121 |
|
Tyrosine |
g |
0.215 |
0.061 |
|
Valine |
g |
0.411 |
0.117 |
|
Arginine |
g |
1.177 |
0.334 |
|
Histidine |
g |
0.262 |
0.074 |
|
Alanine |
g |
0.397 |
0.113 |
|
Aspartic acid |
g |
0.929 |
0.263 |
|
Glutamic acid |
g |
1.829 |
0.519 |
|
Glycine |
g |
0.453 |
0.128 |
|
Proline |
g |
0.363 |
0.103 |
|
Serine 2 3 |
g |
0.474 |
0.134 |
|
Others |
|||
|
Alcohol, ethyl |
g |
|
|
|
Caffeine |
mg |
|
|
|
Theobromine |
mg |
|
|