Top 8 Dried Fruits for a Fitness Diet

The properties and nutritional value of dried fruit are generally recognized and valued by food professionals. What is often unknown are the particular characteristics of certain fruits, their contents, and their advantages or disadvantages for fitness diets.

In the first case, nuts are fruits that have a low proportion of water in their composition and are also concentrated energetically. They are excellent for combating stress and have a high caloric density, protein, and vitamins.

The main recommendation when eating nuts and dried fruit are to do so without salting, frying, or roasting. Their natural consumption is the one that provides the real nutritional contribution and guarantees the greatest number of benefits. Salt applied to nuts is harmful because it increases the need to drink, overloads the kidneys, and increases the chances of suffering from hypertension. It also stimulates the hardening of fats, facilitating their accumulation and deposition in the tissues.

One of the most important properties of nuts is their high content of healthy fats, many of which contain omega-3 fatty acids in their composition. They also provide a wide variety of vitamins and minerals, including potassium, magnesium, phosphorus, vitamin E, and vitamin B. Some dried fruits, such as almonds and hazelnuts, are high in calcium.


One of its most important advantages is its collaboration in the protection of the heart. These are the dried fruits with the highest amount of omega 3 fatty acids. Although they are fatty foods, most of them are polyunsaturated fats, which improves cardiovascular parameters without altering weight. Also, they contain vitamins, proteins, and fiber, and help to lose weight, for their antioxidant properties and to reduce the feeling of hunger. Walnuts also contain soluble fiber, a very important nutrient in the fight against constipation. They assist improve sleep and serotonin tiers.

Brazil nuts

Brazil nuts are distinguished by their high content of minerals, mainly selenium, and their consumption must, therefore, be controlled. They are also rich in vitamin E, a natural antioxidant that helps reduce the negative effects of free radicals. They are highly energetic and nutritious fruits (ideal for athletes) and contain healthy fatty acids in large proportions. A handful of Brazil nuts provides a significant amount of fiber and protein.

Sesame Seeds

Thanks to their polyunsaturated fatty acids, sesame seeds improve the condition of the arteries and reduce the risk of cardiovascular problems. Besides, regular consumption of sesame oil lowers blood pressure and blood sugar levels, which greatly improves the condition of people with diabetes. Its high intake of essential amino acids such as tryptophan, a precursor of serotonin, allows sesame seeds to help control stress, anxiety, depression, sleep disorders, and apathy. For this reason, this dried fruit is ideal for athletes who need extra energy for their activities.


One of the most important nutrients in hazelnuts is vitamin E. They also contain monounsaturated fatty acids, magnesium, fiber, calcium, zinc, iron, among others. They have no cholesterol and their vegetable protein is of excellent quality, with high levels of arginine. This amino acid supports structural, immunological, and enzymatic functions. Hazelnuts also provide a lot of energy, about 600 calories per 100 grams. They also provide fiber and minerals such as calcium, so they are highly recommended to avoid bone problems and reduce injury and risk.


The protein content of pine nuts can reach up to 20% of their weight. They are mainly known to be rich in B vitamins that help neuromuscular function and also have vitamin E, a great antioxidant that helps combat stress and the natural damage of the aging process. They contain potassium, phosphorus, and magnesium, a huge amount of healthy fats and are also a recommended source of energy. In addition to promoting satiety, pine nuts contain good quality fats, proteins, fiber, and vitamins, making them an ideal food for vegetarians and athletes.

Dried Fruits for a Fitness Diet
 Dried Fruits for a Fitness Diet


Like other dried fruits, almonds have properties that help lower cholesterol and reduce the risk of a heart attack. They contain starch, sucrose, glucose, and a high concentration of fat. Another important property of almonds is that they are rich in vitamin E, calcium, and phosphorus, which helps to protect bones and teeth. It is highly recommended to maintain the desired weight, thanks to its healthy fat content. It is also possible to consume almond milk or other derivatives. This milk is entirely natural and vegetable, helps regulate triglycerides, improves digestion, and is a healthy alternative for those who are intolerant to cow's milk.

Pumpkin Seeds

Pumpkin seeds or seeds have many advantages. They are particularly rich in cardiovascular, antioxidant, emollient, and anti-inflammatory properties. They help regulate blood levels by being good pancreatic stimulants and are recommended for people with diabetes. Their L-Tryptophan content makes them ideal in the diet of people prone to depression and melancholy. Their oil content gives them a high-calorie content. While pumpkin seeds help to satisfy hunger and appetite, they should be eaten in moderation.


The main characteristic of these dried fruits is that almost half of their composition is made up of carbohydrates. Also, their fat content is quite similar to that of cereals and therefore much lower than that of other nuts. Among the regulating nutrients, it contains are potassium and folate. If you add a water content of almost half of its weight, chestnuts are one of the nuts with the lowest calorie content. Chestnuts are also recommended in diets for weight loss, as they have a satiating effect.

The benefits of dried fruits are often diminished or questioned by their caloric intake or by proteins with incomplete amino acids. The truth is that each of them has particular properties that are often unknown and are of great importance for the proper functioning of our body. Incorporating nuts and dried fruit into our nutritional plan will not only provide us with a great increase in energy, but will also protect the cardiovascular system and regulate cholesterol levels. It is essential to know how each dried fruit is consumed and to regulate the quantity, taking into account its composition and our metabolism.
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