Surprising dried fruit benefits at 20 gm a day
Just 20 gm dried fruit a day to prevent cardio-vascular disease, cancer, mortality for any cause and in particular resulting from breathing diseases, diabetes and infections. This is the extraordinary conclusion reached by the meta study published on 5 December 2016 on BMC Medicine, examining 29 research cases published to 19 July 2016, conducted on overall 800,000 people.
Dried fruit – nuts, almonds, hazelnuts, peanuts, pistachio nuts, pecan nuts, Brazil nuts, cashews – are good sources of food fiber, magnesium, polyunsaturated acid fats, vitamin E and anti oxydants: all these elements help reduce the risk of cardio-vascular disease, thanks to the beneficial function keeping insulin and cholesterol in balance.
Dried fruit also contains bio active substances with anti oxydant functions (ellagic acid, anacardic acid, genistin, resveratrol, inositol), recognized as useful in reducing cancer risk. Still, epidemiology data on the link between dried fruit consumption and cancer risk is less significant than that on cardio vascular disease.