Should we eat dry fruit in summer

Nuts & dried fruits - superheroes in the office

Last updated on Thursday the

Workplace nutrition is a rather uncomfortable and sometimes even stressful topic for many people. Although one should and would like to eat healthily, it often turns out to be sweets and unhealthy snacks. You can find out why this is the case and why nuts and dried fruits can save you everyday office life in this situation.

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Why do you eat unhealthy foods so often during working hours?

Many people enjoy standing in the kitchen after work and laboriously preparing food for the next day troublesome. It seems a lot easier Sweets or snacks To have in the desk drawer that will last a long time and that you can easily eat on the side than to prepare your own raw vegetables at home. There is also a physiological reason for this feeling: sugary foods such as sweets or white flour products contain carbohydrates that are readily available and that are immediately available to you short-term energy boost worry and have one too certain addictive potential. However, the new energy never lasts long and so the next ravenous hunger attack is unfortunately already inevitable.

Why is healthy eating so important in the office?

Excessive calories and an unhealthy diet can cause major health problems in the long run, especially when they are seated. For example, obesity is a huge risk factor for developing cardiovascular disease. Food that is too fatty, high in sugar, and therefore unhealthy, also lowers your work performance and can also have a negative impact on your mood. In order to have enough energy for the day without falling into the well-known “lunch break”, you should therefore choose your snacks carefully.

Nuts as a concentration booster

The nuts, which are far too seldom eaten compared to unhealthy snacks, even act as real “concentration boosters” in everyday work due to their natural properties: Many of their ingredients are extremely important for the functioning of our brain - it is not for nothing that the best-known nut and dried fruit mix bears the name “Trail mix”. The high concentration of plant-based flavonoids in nuts even improves, according to a study by Lomo Linda University in California active cognitive skills.

Nuts travel around the world

By the way, nuts often have a long journey behind them before they come onto the market:

  • So are the main growing areas of the Walnutwhich is also at home with us, especially in China besides the USA.
  • Also the Pecan is a long time on the road before it ends up with us. It originally comes from the USA, but is also grown in China and Australia.
  • It is growing Hazelnut on our doorstep, but still mostly comes from Turkey or Italy.
  • The Brazil nut is not grown commercially as it grows in the tropical rainforests of South America. Brazil nut trees are dependent on pollination by the beauty bee, which is only resident in this region.
  • Australia is the main growing area of Macadamia nut. The difficult-to-grow “queen of nuts” also grows in subtropical regions of Southeast Africa, as well as in Central and South America.
  • Originally, cashew nuts come from, more precisely Cashew nuts, from the coastal regions of Brazil. Their main growing area today is predominantly in East Africa, Southeast Asia and South America.
  • The Peanut Contrary to what its name suggests, it is not a nut at all, but a legume and is related to beans. Their main growing areas are in China, India and the USA.
  • The most important growing area for Pistachios is in California. They are also grown commercially in Iran and Turkey.
  • The Almond originally from the Mediterranean area. Today their main growing areas are in the USA, the Middle East and the Mediterranean.
  • Pine nuts reminiscent of nuts thanks to their aroma. However, there are hardly any commercial pine crops, so most of the pine cone harvest comes from wild trees.
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And how healthy are nuts really?

According to popular opinion, the well-traveled nuts are quite fat - and that's true: The walnut, for example, has a really high fat content of more than 60%, so one could assume that it is rather unhealthy. But the fats contained in walnuts are predominantly monounsaturated and polyunsaturated fatty acids that make one positive effect on the cardiovascular system to have.

In general, nuts also supply the body with magnesium and prevent elevated homocysteine ​​levels, which are considered a risk factor for hardening of the arteries, cardiovascular diseases and Alzheimer's. They are also rich in antioxidants that reduce oxidative stress, i.e. the existence of too many unstable oxygen compounds in the body, in the human organism.

In fact, contrary to popular belief, nuts even help with this Lose weight. An international study analyzed 373,293 Europeans for five years on their eating habits. Those subjects who consumed nuts were able to reduce their excess weight more than other participants in the study. Nuts are for too Vegan and Vegetarian Interesting: For example, they provide vegans with nutrients such as omega-3 fatty acids, which they would hardly get in sufficient quantities through their normal diet, and form the basis for alternative dairy products.

The nutritional value of the individual varieties is just as different as their respective content of vitamins, minerals and fats. However, according to a Mayo Clinic, Minnesota report, nuts are generally healthy because they are plentiful in small amounts Nutrients and vital substances such as calcium, magnesium, vitamin E, zinc, selenium, iron, phosphorus, B vitamins and omega-3 fatty acids.

Do you know your nuts?

Walnut: When the kernel has been peeled from the nut fruit undamaged, the walnut looks a bit like a brain. So you can easily remember that - like other nuts - they Performance of our brain supported. Walnuts also contain numerous vitamins, minerals and secondary plant substances. They have a positive influence on blood pressure and cholesterol levels and reduce stress. Due to their high fat content, 100 g of walnut kernels correspond to around 700 calories.

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Pecan: Although the pecan with over 70% fat content and almost 700 kcal per 100 g puts off many people, it can be eaten in moderation without remorse. It is full of healthy ingredients, such as different ones B vitamins and magnesium. It is not actually a nut, but belongs to the stone fruits.

Hazelnut: This type of nut is native to Central Europe. The inner core of the hazelnut is enclosed in a solid shell. The vitamin E contained in this nut protects the cells of the human body from oxidative stress.

Brazil nut: Just like the pecan nut, the Brazil nut contains a lot of healthy, unsaturated fatty acids and a large amount of them Selenium, zinc, iron and copper. The trace element selenium protects the body against oxidative stress, zinc supports metabolic processes and the immune system, iron is needed for oxygen transport in the blood and copper is needed for cellular respiration, among other things.

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Macadamia nut: The Queen of nuts originally comes from the rainforests of Australia. The nickname is due to the difficult cultivation, the complex processing and the increased demand, which drives up the price of the nut. Polyunsaturated fatty acids in nuts have a positive effect on fat metabolism. Macadamia nuts contain several of the important B vitamins that are necessary for various metabolic processes. The buttery nut consists of a good 70% fat, which gives it a calorie content of around 700 kcal per 100 g.

Cashew nuts: Even if cashews are reminiscent of nuts, they are actually the kernels of a stone fruit. With a fat content of a little over 40%, they are relatively low in fat and “only” have about 550 kcal per 100 g. The protein content of this nut, which grows in the tropics, is relatively high. Their high magnesium content is particularly valuable for athletes, as it can supposedly prevent muscle spasms. The unsaturated fatty acids in cashew nuts also prevent cardiovascular diseases because they lower blood lipid levels.

Peanut: Peanuts, which belong to the legumes, are often counted among the nuts due to their consistency, their carbohydrate content of less than 10% and their fat content of almost 50%. In addition to a high protein content of around 25%, the nut has a high proportion of vitamin E, magnesium and various B vitamins and gives the peanut the status of a superfood. A study by nutritionist Fiona McKiernan found that peanuts also have a positive effect on cholesterol levels.

Pistachio: From a botanical point of view, the pistachio is not a nut, but a stone fruit. With a fat content of 45%, it is in the lower midfield compared to most nuts, which means a moderate 550 kcal per 100 g. The little pistachios are full of healthy ingredients like Omega-3 and -6 fatty acids, Vitamin E and B vitamins and have a relatively high fiber content.

Almond: Almonds are not nuts, but botanically like pistachios belong to the stone fruits. The almond is also healthy and offers one high folic acid content, plenty of vitamin E and other B vitamins. Almonds have a fat content of around 50%, which results in a calorie count of 600 kcal per 100 g.

Pine nuts: The seeds of the pine not only convince with their strong and nutty aroma, but also with their valuable ingredients. The laborious and time-consuming harvest and processing explains their high price. One should, however, approach cheap offers with a certain skepticism, since supposed pine nuts could also be the cheaper kernels of the Korean pine, which are less aromatic and have a higher fat content. In rare cases, warns the “Chemisches und Veterinäruntersuchungsamt Karlsruhe” (CVUA), consuming these cheap kernels can lead to taste disorders, some of which last for weeks.

The two kernels can be easily distinguished, however: while pine nuts are elongated and narrow, the kernels of Korean pine are short and thick. Pine nuts contain plenty of omega-3 fatty acids, protect the blood vessels and heart and have a positive effect on cholesterol levels. In addition, the healthy nuclei contain plenty of magnesium, which is important for the function of muscles and nerves.

Dried fruit

Do you want a change from the nuts or do you suffer? such as about 1.4% of the European population have a nut allergy, there is a relatively healthy alternative: Dried fruit. Compared to fresh fruit, dried fruits have a lower water content, which leads to a higher percentage of sugar.In addition, dried fruit has a large number of minerals and vitamins - albeit less than in fresh fruit - and has a stimulating effect on digestion. From local products such as strawberries, apples and pears to exotic products such as bananas and mangoes to unknown flavors such as dragon fruit, there are many ways to add fruity to your office menu every now and then.

However, due to the high sugar content, dried fruit also has a high calorie density. Dried fruits should therefore be rated as candy, even if some of the ingredients are healthy: As with other sweets, the high sugar content is good for you rapid rise in blood sugar levelswhich quickly falls off again. A there is no long-lasting feeling of satiety.

Dried fruit should therefore not be eaten often, even if it is a slightly healthier alternative to many other sweets. When choosing dried fruits, you should also make sure that they are not sulphurized: fruits preserved by adding sulfur can not only pose a problem for asthmatics, but in some cases also cause nausea. Even if you have kidney disease, dried fruit can be a concern due to its relatively high potassium content. In this case, you should ask your doctor for advice before consuming it.

Full of nuts in the office

It's not always easy to resist sweet temptations in the office and eat healthy. The next time you want to grab a snack out of hunger, boredom, or because you are hypoglycemic, try a delicious nut mix as a healthier alternative to conventional sweets. Unlike sweets, this does not make you sluggish and overweight, but healthier and also helps you concentrate. Companies such as Bitebox, which have office snacks made from nuts and dried and untreated fruit, have also recognized that healthy snacking while at work is in vogue.

Due to their high fat and sugar content, nuts and dried fruits should not be consumed too generously. However, consumed in moderation and as a substitute for other snacks and sweets, they become real superheroes for your health in the office.