Uno spuntino goloso, sempre pronto, che incontri il gusto di bambini e ragazzi: è la cosiddetta frutta secca, un alimento su cui è facile ricevere opinioni scordanti. Fa bene? Fa male? È adatta ai più piccoli o è assolutamente te da evitare? Vediamolo insieme. Innanzitutto, è bene fare una distinzione fondamentale la frutta secca rappresentata dai semi oleosi (noci, nocciole, pistacchi, mandorle e così via) e la frutta essiccata, ottenuta dalla disidratazione (all’aria o in forno a basse temperature) di molte varietà della frutta che viene di solito consumata fresca: uva, mele, albicocche, banane, prugne…
Quest’ultima è povera di grassi ma ricca di zuccheri, oltre che di fibre e può contribuire ad aiutare un intestino un po’ pigro. Di contro, però, dato l’elevato contenuto di calorie, è necessario comunque limitare i quantitativi, soprattutto in caso di ragazzi con tendenza al sovrappeso. Diverso è il discorso per la frutta secca propiamente detta, chiamata anche frutta a guscio lipidica perché povera di zuccheri e ricchissima invece di acid igrassi: in media, il contenuto lipidico va dal 55% al 65%.
Il che significa una vera “bomba” calorica, in grado di influenzare il complessivo bilancio giornaliero. Tuttavia la frutta secca contiene anche molti preziosi elementi nutritivi: primi tra tutti, gli acidi grassi insaturi e polinsaturi, sostanze dall’elevato potere saziante che svolgono un’azione protettiva per l’intero organismo limitando il tasso di colesterolo nel sangue e contribuendo così a ridurre il rischio di problemi cardiocircolatori in età adulta. Per di più, oltre a un significativo apporto di fibre, questi alimenti contengono buoni quantitativi di vitamine e sali minerali: potassio e fosforo (mandorle e pistacchi), calcio (mandorle, noci e nocciole), acido folico (arachidi), vitamina E (mandorle e nocciole), betacarotene (pistacchi e nocciole), utili all’intestino e al sistema nervoso.
Un vasetto di yogurt intero bianco naturale con della frutta oleosa è una merenda nutriente e facile da preparare: basta aggiungere allo yogurt 3 mandorle, 2 noci, 2 nocciole tritate e un cucchiaino di semi di girasole, dolcificare con un cucchiaino di miele e si ottiene uno snack completo, decisamente saziante e soprattutto benefico per l’organismo. Oltre a regolare l’organismo l’abbinamento tra yogurt e semi oleosi tiene attivo il metabolismo e riduce il colesterolo.
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