Nutritive and energy-rich dry fruits, concentrated sources of healthy fats and plant proteins.
Dry oil-rich fruits (nuts, almonds, hazelnuts, pistachios) rich in unsaturated fatty acids, proteins, and minerals. They are essential high-energy foods in the Mediterranean diet.
Mediterranean nuts and dried fruits contain approximately 50% lipids, mainly unsaturated fatty acids beneficial for arteries. They also provide complete proteins for vegetarians and magnesium for muscle function. Almonds contain vitamin E antioxidant, while pistachios provide lutein for vision. Regular consumption in small quantities improves blood lipid profiles despite their calorie density.
Provides unsaturated fatty acids, plant proteins, vitamin E, and minerals for energy and cell protection.
Consume a handful (30g) of nuts or almonds per day as a snack or with meals. Prefer unsalted nuts to control sodium intake. Integrate them into salads, yogurts, or meals to benefit from their nutrients without excessive calories.
Mediterranean nuts are dense in essential nutrients for maintaining lipid balance.
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