The nuts are the fruit of the tree nut, native to the Middle East but also very popular in our country. Walnut is typically autumnal, has a high energy value and many nutritional characteristics. It is rich in polyunsaturated acids, excellent for the human body and its leaves are considered a noteworthy aromatic ingredient, often used in the kitchen, for example for the aging of some types of cheeses. Nuts also contain proteins and simple carbohydrates . They are also rich in fiber and mineral salts abound: calcium, iron, phosphorus and potassium. Of the vitamins the most important is obscurely thiamine .

They are a very important food for our health, a real mine of beneficial properties. Inserted daily in the diet, they are able to keep cholesterol levels  and cardiovascular risk under control  ; they also seem to limit the onset of some cancers and help keep blood pressure low ; therefore they are characterized as an important natural remedy in case of  hypertension .

The important thing is not to overdo the quantities: it is a fairly caloric food that has 650 calories in 100 grams. 3 nuts a day are enough , to be enjoyed also with salads or at breakfast with yogurt, to cover our daily needs of essential nutrients for health.

Furthermore, walnuts contain a high quantity of good fats, especially  Omega 3 and  Omega 6 , essential fatty acids, essential for the good health of our cardiovascular system. These good fats prevent blood clots and greatly improve circulation. It also benefits the heart, thanks to the presence of arginine inside the nuts , excellent for those suffering from cardiovascular diseases.

Furthermore, they are an excellent source of protein, vitamin A , vitamin E , B1 , B2 , folic acid and fiber and contain a high amount of  antioxidants capable of keeping free radicals under control. The consumption of walnuts has been shown to reduce the vulnerability to stress that occurs during aging. avert the risk of Alzheimer’s.

Those with type 2 diabetes can include walnuts in their diet, as these, with their healthy fats, regulate metabolic parameters and reduce fasting insulin levels.

They contain melatonin , so they are also excellent for those who want to sleep well all night.

They are a highly energetic food , also perfect for pregnant women  (unless you are allergic): polyunsaturated fats favor the correct development of the nervous system and some parts of the fetus’ eyes.

They are also good for skin and  hair : in particular, an oil with moisturizing and nourishing properties is extracted from the nuts  . Walnut oil is in fact rich in unsaturated and polyunsaturated fats, such as Omega 3 and Omega 6 which have antibacterial, antioxidant and antiviral properties. This oil is used as a pre-shampoo pack, so that the hair is stronger and shinier. It also counteracts dermatitis and dandruff. Walnut oil is rich in vitamin C and for this reason it is highly recommended for the skin of the face and body, especially when the skin is oily and does not tolerate other types of oils. It favors nche l ‘ tan, stimulating the production of melanin which protects from the negative rays of the sun. You can add walnut oil to your day cream or to an aloe vera cream.

Eating walnuts helps lower high blood pressure and especially helps those suffering from cardiovascular disease by improving heart health. Of course, this happens when the diet is low in fat and particularly healthy. A study conducted by the University of Pennsylvania came to this conclusion. In fact, walnuts are rich in alpha-linolenic acid ( ALA ) which has enormous benefits on blood pressure. The study conducted by the US university wanted to demonstrate if a diet in which there was this “ALA” could improve heart conditions and if the polyphenols, another component of walnuts, were able to regulate blood pressure, which happened successfully. .

Walnuts are cholesterol- free , so they can be safely consumed by those who have to keep high cholesterol at bay . Consuming 40/60 g of walnuts a day lowers the bad LDL cholesterol and keeps the levels of the good HDL unchanged. Walnuts are rich in unsaturated fats, polyphenols, polyunsaturated fats and in some cases, in addition to reducing bad cholesterol, they are also able to raise the levels of the good one, thanks also to the action of oleic acid. The important thing is not to associate them with fatty or high-calorie foods, because nuts are caloric and promote weight gain.


The almonds are among the nuts and oilseeds popular and appreciated. It is the seed of the almond , a plant belonging to the Rosaceae family like the peach tree, which we recognize for the beautiful white or pink flowers that appear in spring. Cultivation is widespread throughout the Mediterranean, but also in Canada, where the fruits are mainly used in the confectionery industry, but some varieties of almond are also used in wood and other parts used to create soaps.

In Italy there are some typical products , such as the Toritto almond in Puglia, the Abruzzo almonds from Navelli, the arrubbia, cossa, ollu and schina de porcu almonds from Sardinia, or the Sicilian almonds from Avola. The secret of this food, however, is not only contained in its taste, but also has to do with the excellent nutritional values that distinguish it. So let’s see what are the properties of almonds and their beneficial effects.

We know that scientific research and experts recommend a daily intake of dried fruit (about 30 grams) to ward off numerous diseases, protect the body and keep it in shape. Compared to walnuts , which are also a mine of properties , almonds are less fat, but equally rich in excellent substances.

Almonds are considered a complete food as they contain:

These components are responsible for the properties of almonds , making it a food not only good, but also healthy, since it has:

In summary, the properties of almonds are excellent in fighting free radicals, protecting the body and keeping it away from diseases such as tumors, diabetes or cardio-vascular disorders . Of course, this is only possible if you eat dried fruit regularly.



The word honey seems to derive from the Hittite melit, a neutral form to which the Latin word mel is linked,   from which the figurative use of the term  melle is also borrowed. Many believe that sugar and honey are equally nutritious. Yet the latter has many virtues that sugar lacks.

Peter Molan, professor of biochemistry and director of the Honey Research Unit at the University of Waikato in Hamilton, New Zealand, has been studying the beneficial virtues of honey for over 15 years. In one of his lab experiments, Dr. Molan sprinkled seven types of bacteria usually responsible for wound infections with honey.

All seven types of bacteria have been neutralized by the precious bee product. In France, the scientist Bernard Descottes, head of the Department of Internal Surgery and Transplantation at the Limoges Hospital, started using honey to treat some scarring problems and to treat wounds as early as 1984, with extremely positive results. who brought him to Descottes has formulated a real “honey-based therapy”, which he renamed with the name of “apitherapy”.

One of the most important functions of honey is antibacterial and antibiotic : many types of honey contain considerable quantities of hydrogen peroxide, that is, hydrogen peroxide, the same that is usually used to disinfect wounds. The high temperatures to which honey is subjected during pasteurization neutralize some beneficial substances: to obtain the maximum bactericidal effect, the ideal is raw, untreated honey.

In addition to stopping superficial infections, honey eases the symptoms of stomach ulcers and is used to treat diarrhea which, especially in children , can be dangerous because it causes dehydration. Honey is also effective against constipation , as it contains large quantities of fructose , a sugar capable of reaching the large intestine without being digested. Fructose also confers a particular sweetening power and a prolonged energetic effect because, while glucose is burned immediately, fructose has emollient properties thanks to which it remains “available” for the body longer.

The calories contained in honey  are 304 kcal per 100g of product

Depending on the type of honey, the therapeutic properties also change: acacia honey acts positively on the digestive system, forest honey is indicated in influenza states, orange honey has healing properties, sunflower honey is anti-neuralgic, febrifuge, recommended against cholesterol. Still, the heather honey is to antirheumatic, anti-anemic, the linden honey soothes menstrual pain, is calming, diuretic and was running while the wildflower honey has detoxifying effect on the liver .



The sultanas are a variety of grapes that we also know by the name of “raisins” or “raisins”. This particular grape is obtained by drying the grapes of a variety native to Turkish, Iranian or Greek lands.

This grape variety has small elliptical berries , golden yellow in color and with an exquisitely sweet flavor. Once dried it takes on amber shades and the pulp remains firm with a thin skin that is easy to chew.

Its sultana name is connected to the name of the city of Sultania in the Crimean peninsula where in ancient times cultivation and use as an ingredient in cooking was very traditional.

Raisins contain 70% carbohydrates and carbohydrates , 2% protein and 5% fiber. It is also rich in mineral salts such as above all potassium , iron and calcium .

The presence of fibers helps intestinal transit and allows to solve constipation problems. In fact the fibers in the presence of water hydrate and increase the fecal mass which, aided by intestinal motility, implements an easy and faster expulsion without any problem and in a more regular way.

The presence of a good potassium content allows sultanas to be a good supplement of this element. In fact, potassium has useful capacities for regulating blood pressure, for muscle contraction and for the processes of nerve impulse transmission.

Furthermore, potassium is used for the synthesis of proteins and to convert sugars into glycogen . This mineral is therefore essential for the health of many functions of our body.

The presence of iron and calcium is also important, especially since these two minerals are among the most at risk of deficiency in unbalanced diets.

I l Iron is necessary for transporting oxygen by red blood cells in our blood and also to secure it within the muscles. Furthermore, iron is essential for the proper functioning of numerous enzymes and proteins in our body.

Calcium, on the other hand, is used for muscle contraction, for the structure of bones, teeth and nails, for proper blood coagulation and for the communication of neurons in the nervous system.

Finally, in sultanas, we find a good presence of active ingredients such as arginine which helps the natural dilation of blood vessels and is therefore a protector of the cardiovascular system and other active ingredients such as phenols which have an antioxidant action and therefore are able to fight free radicals responsible for cellular aging.

The sultanas thus have a preventive and anticancer activity as well as helping the correct metabolization of carbohydrates and giving a cholesterol-lowering action.

These polyphenolic substances even have an anti-inflammatory and antibacterial action, thus supporting the immune system and the well-being of the organism.

This antibacterial action in the mouth combined with the presence of oleanolic acid allows to provide protection from bacteria and the formation of dental caries. In conclusion, a small suggestion will therefore be to use sultanas instead of sugar-rich candies to safeguard the health of our mouth.



Dark chocolate, that is chocolate made up of at least 45% cocoa mass , is able to prevent a series of ailments: from hypertension to depression , from cardiovascular diseases to insomnia. Furthermore, dark chocolate can protect the body from so-called cardiometabolic diseases , such as type 2 diabetes and narrowing of the arteries, which can cause heart attacks.

Dark chocolate is more valuable than milk and white chocolate and is also the least caloric . Clearly the calories depend on the brand and composition of the chocolate. Indicatively, the following table can be considered valid (per 100 gr. Of product):

Dark chocolate 502Kcal
Thanks to the substances contained in cocoa , dark chocolate has beneficial effects on the cardiovascular system, heart, arteries and mood; it also has aphrodisiac and stimulating properties and contains antioxidants that reduce the effects of oxidative stress .

Dark chocolate contains tryptophen, a substance that stimulates the production of serotonin, also known as the hormone of good mood and happiness. The presence of this substance, together with that of anandamide, makes dark chocolate an excellent anti-depressant food. This feel-good effect, although transient, can also help improve sleep if you don’t overdo it. In fact, cocoa also contains a minimal amount of caffeine which can cause excitement and euphoria.

The percentage of cocoa present in dark chocolate (at least 45%) guarantees an important presence  of cocoa flavonoids  in this food. Flavonoids help lower blood sugar levels and raise good cholesterol .

This is why dark chocolate, even better if extra-dark, can help 
prevent diabetes and cardiovascular disease . Taking cocoa flavonoids can reduce dyslipidemia and increase triglycerides; moreover, the substances present in dark chocolate help fight insulin resistance and systemic inflammation, which are the main risk factors for subclinical cardiometabolic diseases. 



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