What role does dried fruit play in our daily diet? The professor explains it Alessandra Bordoniprofessor of Food Science, Human Nutrition and Biochemistry at the Alma Mater Studiorum University of Bologna and President of the Scientific Committee of Nuts in Italy.
Dried fruit: this is its true power
Speaking of the nutritional aspects characteristic of oily nuts and dehydrated fruit, several studies have highlighted that the regular consumption of dried nuts can have positive effects on the quality of the diet, and consequently also on human health.
The benefits for the immune system
In particular, some nutrients present in significant quantities in oily nuts and dehydrated fruit can promote the normal functioning of the immune system, essential in counteracting inflammatory processes and reducing the risk of infections. Through the introduction of nutritional principles such as proteins (especially if of vegetal origin), omega-3 fatty acids, some vitamins and minerals (magnesium, zinc, copper and selenium) and bioactive compounds such as polyphenols, diet is one of the main factors which regulate correct activity of the immune system.
More fiber for the intestine and melatonin
Nuts provide high quantities of fiber from which intestinal fermentation produces short-chain fatty acids which in turn are involved in the mechanical immune response because they promote the integrity of the intestinal mucosa. Furthermore, it is among the main food sources of melatonin, which some research has reported has a positive effect on the immune system by modulating the production of various mediators.
According to Prof. Bordoni, therefore, “it appears clear that oily nuts, due to their different nutritional properties, have compositional characteristics that can lead to the assumption of an important role in promoting the correct functioning of the immune system, if consumed in a appropriate (one portion is equivalent to 30 g, ed.) as part of a correct diet.”
Dried fruit and dehydrated fruit
A contribution which, although to a lesser extent, could also come from dehydrated fruit thanks to the presence of high concentrations of nutrients such as fiber and vitamins A and C.
“To date, there is a lack of clinical trials that can highlight a specific positive effect of the consumption of dried fruit on immune function” continues Prof. Bordoni, who also adds: “however, several studies have highlighted the positive effect of the Mediterranean Diet, of of which dried fruit is an integral part of various aspects of the immune system, the correct functioning of which is essential for the prevention of infections, including viral ones.”
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Photo by Pratik Bachhav / Maxim Shutov / Towfiqu barbhuiya
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