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
Macadamias are high in monounsaturated¹ fat which may help you reduce bad cholesterol²
Antioxidents help protect your body against cell damage which may help protect against some age related diseases.
Eating nuts like macadamia may help improve cognative function i.e. Brain Health (3)
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
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.
During April try adding nuts and dried fruits into your diet on a daily basis and let us know how you feel! In this article, we will share with you some key moments to eat nuts and dried fruits, and share what health benefits they can bring to your life.
In the past, the concept of snacking has been perceived as negative involving over indulgent “treats” however, that doesn’t have to be the case. Scientific
1. Regulation (EC) Nº 1924/2006 of the European Parliament and of the Council of 20 December 2006.
2. Griel, A. E., Cao, Y., Bagshaw, D. D., Cifelli, A. M., Holub, B., & Kris-Etherton, P. M. (2008). A macadamia nut-rich diet reduces total and LDL-cholesterol in mildly hypercholesterolemic men and women. The Journal of nutrition, 138(4), 761-767.
3. Pribis P, Shukitt-Hale B. Cognition: the new frontier for nuts and berries. Am J Clin Nutr. 2014;100 Suppl 1:347S-52S. doi:10.3945/ajcn.113.071506
| Nutrient | Units | Value per 100 g | Value per 28 g, 1 oz (1 handful) |
|---|---|---|---|
|
Proximates |
|||
|
Water |
g |
1.61 |
0.46 |
|
Energy |
kcal |
718 |
204 |
|
Energy |
kJ |
3005 |
852 |
|
Protein |
g |
7.79 |
2.21 |
|
Total lipid (fat) |
g |
76.08 |
21.57 |
|
Ash |
g |
1.14 |
0.32 |
|
Carbohydrate, by difference |
g |
13.38 |
3.79 |
|
Fiber, total dietary |
g |
8.0 |
2.3 |
|
Sugars, total |
g |
4.14 |
1.17 |
|
Sucrose |
g |
4.00 |
1.13 |
|
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 |
1.05 |
0.30 |
|
Minerals |
|||
|
Calcium, Ca |
mg |
70 |
20 |
|
Iron, Fe |
mg |
2.65 |
0.75 |
|
Magnesium, Mg |
mg |
118 |
33 |
|
Phosphorus, P |
mg |
198 |
56 |
|
Potassium, K |
mg |
363 |
103 |
|
Sodium, Na |
mg |
4 |
1 |
|
Zinc, Zn |
mg |
1.29 |
0.37 |
|
Copper, Cu |
mg |
0.570 |
0.162 |
|
Manganese, Mn |
mg |
3.036 |
0.861 |
|
Selenium, Se |
µg |
11.7 |
3.3 |
|
Vitamins |
|||
|
Vitamin C, total ascorbic acid |
mg |
0.7 |
0.2 |
|
Thiamin |
mg |
0.710 |
0.201 |
|
Riboflavin |
mg |
0.087 |
0.025 |
|
Niacin |
mg |
2.274 |
0.645 |
|
Pantothenic acid |
mg |
0.603 |
0.171 |
|
Vitamin B-6 |
mg |
0.359 |
0.102 |
|
Folate, total |
µg |
10 |
3 |
|
Folic acid |
µg |
0.0 |
0.0 |
|
Folate, food |
µg |
10 |
3 |
|
Folate, DFE |
µg |
10 |
3 |
|
Choline, total |
mg |
44.6 |
12.6 |
|
Betaine |
mg |
0.3 |
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 |
0.00 |
0.00 |
|
Carotene, alpha |
µg |
0.00 |
0.00 |
|
Vitamin A, IU |
IU |
0.00 |
0.00 |
|
Lycopene |
µg |
0.00 |
0.00 |
|
Lutein + zeaxanthin |
µg |
0.00 |
0.00 |
|
Vitamin E (alpha-tocopherol) |
mg |
0.57 |
0.16 |
|
Vitamin E, added |
mg |
0.00 |
0.00 |
|
Tocopherol, beta |
mg |
0.00 |
0.00 |
|
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 |
0.00 |
0.00 |
|
Lipids |
|||
|
4:0 |
g |
0.000 |
0.000 |
|
Fatty acids, total saturated |
g |
1.947 |
0.000 |
|
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 |
0.156 |
0.044 |
|
12:0 |
g |
0.075 |
0.021 |
|
14:0 |
g |
0.000 |
0.189 |
|
15:1 |
g |
0.000 |
0.000 |
|
13:0 |
g |
0.000 |
0.000 |
|
18:0 |
g |
2.280 |
0.646 |
|
15:0 |
g |
0.000 |
0.000 |
|
16:1 undifferentiated |
g |
12.725 |
3.608 |
|
20:0 |
g |
1.944 |
0.551 |
|
22:0 |
g |
0.621 |
0.176 |
|
16:0 |
g |
5.932 |
1.682 |
|
18:1 undifferentiated |
g |
44.377 |
12.581 |
|
18:1 c |
g |
0.000 |
0.000 |
|
16:1 c |
g |
|
|
|
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 |
0.272 |
0.077 |
|
Fatty acids, total monounsaturated |
g |
59.275 |
16.804 |
|
20:1 |
g |
1.925 |
|
|
18:2 CLAs |
g |
0.000 |
0.000 |
|
17:1 |
g |
0.000 |
0.000 |
|
22:1 undifferentiated |
g |
0.237 |
0.067 |
|
18:2 t not further defined |
g |
0.000 |
0.000 |
|
18:3 undifferentiated |
g |
|
0.056 |
|
24:1 c |
g |
0.011 |
0.003 |
|
Fatty acids, total polyunsaturated |
g |
1.498 |
0.425 |
|
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 |
0.000 |
0.000 |
|
Stigmasterol |
mg |
0.000 |
0.000 |
|
Campesterol |
mg |
10 |
3 |
|
Beta-sitosterol |
mg |
145 |
41 |
|
Amino Acids |
|||
|
Tryptophan |
g |
0.066 |
0.019 |
|
Threonine |
g |
0.364 |
0.103 |
|
Isoleucine |
g |
0.309 |
0.088 |
|
Leucine |
g |
0.592 |
0.168 |
|
Lysine |
g |
0.018 |
0.005 |
|
Methionine |
g |
0.023 |
0.007 |
|
Cystine |
g |
0.005 |
0.001 |
|
Phenylalanine |
g |
0.654 |
0.185 |
|
Tyrosine |
g |
0.503 |
0.143 |
|
Valine |
g |
00.357 |
0.101 |
|
Arginine |
g |
1.380 |
0.391 |
|
Histidine |
g |
0.192 |
0.054 |
|
Alanine |
g |
0.382 |
0.108 |
|
Aspartic acid |
g |
1.082 |
0.307 |
|
Glutamic acid |
g |
2.231 |
0.632 |
|
Glycine |
g |
0.447 |
0.127 |
|
Proline |
g |
0.460 |
0.130 |
|
Serine 2 3 |
g |
0.413 |
0.117 |
|
Others |
|||
|
Alcohol, ethyl |
g |
0.0 |
0.0 |
|
Caffeine |
mg |
0.0 |
0.0 |
|
Theobromine |
mg |
0.0 |
0.0 |