Tradizionalmente protagonista assoluta delle ancora lontane festività natalizie, la frutta secca rappresenta anche un ingrediente fondamentale di ogni happy hours che si rispetti. Spesso però la troviamo anche inserita come spuntino o ingrediente aggiunto alle insalate nell’ambito di particolari regimi dietetici. Questo avviene perchè la frutta secca, in virtù del suo contenuto di grassi buoni, è un vero toccasana per la salute del cuore, a patto però di essere consumata in quantità moderate.
Ma facciamo un passo indietro: dal punto di vista nutrizionale esiste infatti una distinzione tra frutta secca lipidica e frutta secca glucidica. Al primo gruppo, ricco di grassi e povero di zuccheri, appartengono sia frutti che semi e legumi (noci, nocciole, anacardi, arachidi, pinoli), al secondo, ricco di zuccheri e meno ricco di grassi, appartiene la frutta che in genere consumiamo fresca (prugne, mele, banane, una, mango, pere, cocco, datteri, ananas, albicocche). Ad avere un’azione benefica sull’organismo è soprattutto la frutta secca lipidica.
Infatti, nonostante il suo contenuto di grassi sia elevatissimo e si aggiri in una percentuale compresa fra il 50 e il 75%, con un apporto calorico pari a 500 calorie per 100 grammi e a fronte di un effetto saziante piuttosto basso, i grassi contenuti nella frutta secca lipidica sono soprattutto mono e polinsaturi (le noci ad esempio contengono acido alfa linolenico, un acido grasso essenziale appartenente alla famiglia degli omega 3), motivo per cui alcuni nutrizionisti ritengono che il suo consumo costante riduca del 50% l’insorgenza di malattie cardiovascolari.
Inoltre la frutta secca lipidica contiene proteine, vitamine (soprattutto vitamina E) e sali minerali, pur non rappresentandone una buona fonte alimentare, è sconsigliabile infatti consumarne più di 20 grammi al giorno, quantità che non consente l’adeguata assunzione di questi nutrienti.
La frutta secca glucidica, altrimenti detta frutta essiccata, è invece leggermente meno calorica (in media 200 calorie per 100 grammi di prodotto) e contiene elevate percentuali di fibre, zuccheri e minerali.
Molto interessante, da usare anche come snack salutare
La frutta secca è un toccasana per il nostro cuore e ha tantissimi altri benefici. Fino a fine marzo, inoltre le nostre noci possono farvi vincere ricchi premi. Visitate la nostra fun page di facebook per scoprirlo!!! http://www.facebook.com/pages/Noberasco/187015991385906?ref=tn_tnmn
In bocca al lupo!!!
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