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
Hazelnuts are high in monounsaturated fat, which may help lower bad cholesterol levels and reduce your risk of heart disease(1).
Thanks to the high vitamin E content in hazelnuts it has been said that eating hazelnuts may improve vitamin E status in older adults(3).
Hazelnuts are high in fiber which may help our digestive health.
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
As you may have heard, the popularity of plant-based diets has surged in recent years, and the trend shows no signs of slowing down. This
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.
Massimiliano Alajmo is a world-renowned Italian chef. He spent much of his childhood in Le Calandre with his mother, who was the chef of the
1.Perna, S., Giacosa, A., Bonitta, G., Bologna, C., Isu, A., Guido, D., & Rondanelli, M. (2016). Effects of hazelnut consumption on blood lipids and body weight: a systematic review and Bayesian meta-analysis. Nutrients, 8(12), 747.
3. Michels, A. J., Leonard, S. W., Uesugi, S. L., Bobe, G., Frei, B., & Traber, M. G. (2018). Daily Consumption of Oregon Hazelnuts Affects α-Tocopherol Status in Healthy Older Adults: A Pre-Post Intervention Study. The Journal of nutrition, 148(12), 1924-1930.
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
5.31 |
1.51 |
|
Energy |
kcal |
628 |
178 |
|
Energy |
kJ |
2629 |
745 |
|
Protein |
g |
14.95 |
4.24 |
|
Total lipid (fat) |
g |
60.75 |
17.22 |
|
Ash |
g |
2.29 |
0.65 |
|
Carbohydrate, by difference |
g |
16.70 |
4.73 |
|
Fiber, total dietary |
g |
9.7 |
2.7 |
|
Sugars, total |
g |
4.34 |
1.23 |
|
Sucrose |
g |
4.20 |
1.19 |
|
Glucose (dextrose) |
g |
0.07 |
0.02 |
|
Fructose |
g |
0.07 |
0.02 |
|
Lactose |
g |
0.00 |
0.00 |
|
Maltose |
g |
0.00 |
0.00 |
|
Galactose |
g |
0.07 |
0.02 |
|
Starch |
g |
0.48 |
0.48 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
114 |
32 |
|
Iron, Fe |
mg |
4.70 |
1.33 |
|
Magnesium, Mg |
mg |
163 |
46 |
|
Phosphorus, P |
mg |
290 |
82 |
|
Potassium, K |
mg |
680 |
193 |
|
Sodium, Na |
mg |
0.0 |
0.0 |
|
Zinc, Zn |
mg |
2.45 |
0.69 |
|
Copper, Cu |
mg |
1.725 |
0.489 |
|
Manganese, Mn |
mg |
6.175 |
1.751 |
|
Selenium, Se |
µg |
2.4 |
0.7 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
6.3 |
1.8 |
|
Thiamin |
mg |
0.643 |
0.182 |
|
Riboflavin |
mg |
0.113 |
0.032 |
|
Niacin |
mg |
1.800 |
0.510 |
|
Pantothenic acid |
mg |
0.918 |
0.260 |
|
Vitamin B-6 |
mg |
0.563 |
0.160 |
|
Folate, total |
µg |
113 |
32 |
|
Folic acid |
µg |
0.0 |
0.0 |
|
Folate, food |
µg |
113 |
32 |
|
Folate, DFE |
µg |
113 |
32 |
|
Choline, total |
mg |
45.6 |
12.9 |
|
Betaine |
mg |
0.4 |
0.1 |
|
Vitamin B-12 |
µg |
0.00 |
0.00 |
|
Vitamin B-12, added |
µg |
0.00 |
0.00 |
|
Vitamin A, RAE |
µg |
1 |
0.00 |
|
Retinol |
µg |
0.00 |
0.00 |
|
Carotene, beta |
µg |
11 |
3 |
|
Carotene, alpha |
µg |
3 |
1 |
|
Vitamin A, IU |
IU |
20 |
6 |
|
Lycopene |
µg |
0.00 |
0.00 |
|
Lutein + zeaxanthin |
µg |
92 |
26 |
|
Vitamin E (alpha-tocopherol) |
mg |
15.03 |
4.26 |
|
Vitamin E, added |
mg |
0.00 |
0.00 |
|
Tocopherol, beta |
mg |
0.33 |
0.09 |
|
Tocopherol, gamma |
mg |
0.00 |
0.00 |
|
Tocopherol, delta |
mg |
0.00 |
0.00 |
|
Vitamin D (D2 + D3) |
µg |
0.00 |
0.00 |
|
Vitamin D |
IU |
0.00 |
0.00 |
|
Vitamin K (phylloquinone) |
µg |
14.2 |
4.0 |
|
Lipids |
|||
|
4:0 |
g |
0.000 |
0.000 |
|
Fatty acids, total saturated |
g |
4.464 |
1.266 |
|
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 |
0.000 |
0.000 |
|
12:0 |
g |
0.000 |
0.000 |
|
14:0 |
g |
0.000 |
0.000 |
|
15:1 |
g |
0.000 |
0.000 |
|
13:0 |
g |
0.000 |
0.000 |
|
18:0 |
g |
1.265 |
0.359 |
|
15:0 |
g |
0.000 |
0.000 |
|
16:1 undifferentiated |
g |
0.116 |
0.033 |
|
20:0 |
g |
0.102 |
0.029 |
|
22:0 |
g |
0.000 |
0.000 |
|
16:0 |
g |
0.000 |
0.000 |
|
18:1 undifferentiated |
g |
45.405 |
12.872 |
|
18:1 c |
g |
0.000 |
0.000 |
|
16:1 c |
g |
|
0.000 |
|
18:2 n-6 c,c |
g |
0.000 |
0.000 |
|
16:1 t |
g |
|
0.000 |
|
18:1 t |
g |
0.000 |
0.000 |
|
24:0 |
g |
0.000 |
0.000 |
|
Fatty acids, total monounsaturated |
g |
45.652 |
12.942 |
|
20:1 |
g |
0.131 |
|
|
18:2 CLAs |
g |
0.000 |
0.000 |
|
17:1 |
g |
0.000 |
0.000 |
|
22:1 undifferentiated |
g |
0.000 |
0.000 |
|
18:2 t not further defined |
g |
0.000 |
0.000 |
|
18:3 undifferentiated |
g |
|
0.025 |
|
24:1 c |
g |
0.000 |
0.000 |
|
Fatty acids, total polyunsaturated |
g |
7.920 |
2.245 |
|
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 |
0.000 |
|
20:2 n-6 c,c |
g |
0.000 |
0.000 |
|
20:3 undifferentiated |
g |
0.000 |
0.000 |
|
20:4 undifferentiated |
g |
|
0.000 |
|
20:5 n-3 (EPA) |
g |
0.000 |
0.000 |
|
22:5 n-3 (DPA) |
g |
0.000 |
0.000 |
|
22:6 n-3 (DHA) |
g |
0.000 |
0.000 |
|
Fatty acids, total trans |
g |
0.000 |
0.000 |
|
Fatty acids, total trans-monoenoic |
g |
0.000 |
0.000 |
|
Cholesterol |
mg |
0.0 |
0.0 |
|
Stigmasterol |
mg |
1 |
0.0 |
|
Campesterol |
mg |
7 |
2 |
|
Beta-sitosterol |
mg |
102 |
29 |
|
Amino Acids |
|||
|
Tryptophan |
g |
0.193 |
0.055 |
|
Threonine |
g |
0.497 |
0.141 |
|
Isoleucine |
g |
0.545 |
0.155 |
|
Leucine |
g |
1.063 |
0.301 |
|
Lysine |
g |
0.420 |
0.119 |
|
Methionine |
g |
0.221 |
0.063 |
|
Cystine |
g |
0.277 |
0.079 |
|
Phenylalanine |
g |
0.663 |
0.188 |
|
Tyrosine |
g |
0.362 |
0.103 |
|
Valine |
g |
0.701 |
0.199 |
|
Arginine |
g |
2.211 |
0.627 |
|
Histidine |
g |
0.432 |
0.122 |
|
Alanine |
g |
0.730 |
0.207 |
|
Aspartic acid |
g |
1.679 |
0.476 |
|
Glutamic acid |
g |
3.710 |
1.052 |
|
Glycine |
g |
0.724 |
0.205 |
|
Proline |
g |
0.561 |
0.159 |
|
Serine 2 3 |
g |
0.735 |
0.208 |
|
Others |
|||
|
Alcohol, ethyl |
g |
0.0 |
0.0 |
|
Caffeine |
mg |
0.0 |
0.0 |
|
Theobromine |
mg |
0.0 |
0.0 |