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| Dry foods |
Raw or roasted?
“You may have heard it’s better to eat raw nuts and seeds. But there’s not a big advantage, healthwise, so choose what you enjoy. “It’s more important that someone is consuming nuts and seeds at all,” says dietitian Jessica Cording.
points daily for hitting your goals.
1. Chia seeds and flaxseeds are very rich in omega 3-fatty acids in the form of ALA, or alpha-linolenic acid, which research suggests supports brain health. Use ground flaxseed to maximize your body’s ability to digest it.
2. Walnuts might be shaped like little brains for a reason: They provide higher amounts of ALA than any other nut. Emerging research also links regular intake of walnuts with a lower prevalence of depressive symptoms and improved mood, says registered sports dietitian Kelly Jones. Like other nuts and seeds, they’re also rich in protein and fiber.
3. Pistachios have a positive affect on the brain’s ability to generate brain waves, including gamma waves, which are critical for cognition and memory, researchers at Loma Linda University found. Among the nuts they tested, pistachios had the greatest effect on gamma waves.
4. Almonds are by far the most potent source of vitamin E among all the nuts. Low intake of vitamin E has been linked to an increase in dementia risk.
5. Brazil nuts are a great source of selenium, an antioxidant that has been associated with improved brain health, says Cording. Just one a day will more than cover your daily need of 55 mcg.
6. Pine nuts are rich in a rare and specific fat called pinolenic acid, which has been shown to reduce inflammation levels.
Yes, dried fruit can be healthy, but it depends on the type, how it's processed, and how much you eat. Here's a comparison chart of some popular dried fruits highlighting their calories, sugar, fiber, nutrients, and health pros/cons per 100g serving:
📊 Dried Fruits Comparison Chart (Per 100g)
Dried Fruit Calories Sugar (g) Fiber (g) Key Nutrients Health Benefits Watch Out For
Raisins 299 59.2 3.7 Iron, Potassium Heart health, natural energy High sugar, portion control
Dates 282 63.4 8.0 Magnesium, Iron, B6 Digestive aid, energy boost Very high in sugar
Apricots 241 53.4 7.3 Vitamin A, Iron Good for eyes, skin, anemia prevention Sulfites in some packaged ones
Prunes 240 38.1 7.1 Potassium, Vitamin K Excellent for digestion May act as a laxative
Figs 249 47.9 9.8 Calcium, Iron Bone health, high fiber Sticky, may stick to teeth
Cranberries 325 72.6* 5.3 Vitamin C (if unsweet.) Antioxidant, UTI prevention Often heavily sweetened
Banana Chips 519 35.3 7.7 Potassium, Magnesium Crunchy snack, high energy Often fried, high in fat & sugar
Apple Slices 243 57.2 8.7 Vitamin C, Fiber Good for heart, digestion Can be high in added sugars
🟢 Tips for Healthy Consumption:
✅ Choose unsweetened & unsulfured varieties
✅ Watch portion sizes – 2 tbsp or a small handful is often enough
✅ Pair with nuts for a more balanced snack
✅ Avoid candied or fried types
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