Whenever we see snack options on a healthy menu, oil fruits are there as a main suggestion. But do you know why?

These little treats from nature are practical to carry and eat. Not to mention they are delicious!

They can be eaten alone or in a mix of them, accompanied by other foods or as part of a tasty fit recipe.

Do you want to know what they bring to your health? So continue reading this post and check it out!

After all, what are oil fruits?

They are part of a group of foods called functional – those that in addition to the function of nourishing the body, are able to prevent diseases.

Do you want examples? Here are a few:

  • nuts;
  • Brazil nut;
  • cashew nut;
  • almonds;
  • hazelnuts;
  • peanuts;
  • pistachio.

They are named because they have a lot of fat in their composition. But do not worry! It is a type of healthy oil that is good for health.

What are your benefits?

For a long time, they were excluded from fat control diets, such as weight loss and cholesterol reduction.

But, today, we already know that they can be part of a balanced menu, as they bring several benefits to the body. Look!


Although oil fruits are caloric, they are great for a weight loss diet plan.

This is because they contain fibers, in addition to fat itself, which give more satiety and thus help to reduce hunger.

Disease prevention

The fats present in oilseeds are of the mono and polyunsaturated type, which are beneficial for the heart.

These substances reduce bad cholesterol and increase good cholesterol. As such, they prevent related diseases such as heart attacks, strokes and high blood pressure.

Stress reduction

Various nutrients that make up oil fruits are able to reduce stress, such as vitamin B5 and magnesium, which is a mineral.

So, if you suffer from this problem, be sure to consume a portion of that food daily.

How to fit them into healthy eating?

Healthy eating is the rule for better quality of life and well-being. Oil fruits can not only but must be part of it.

To include them in a balanced diet, the ideal is to consume them in snacks. That is, between large meals.

Since they don’t need refrigeration, you can have a handful of them in your bag for the hours when hunger strikes.

Furthermore, you can eat them with yogurt, extract vegetable milk, use flour to make cakes and cookies, and add them to various recipes.

Just keep an eye on the amount of calories. They have an average of 150 to 200 kcal per 30 g.

Because of that, be sure to count their caloric value in the total diet, okay? That way, you don’t go overboard and keep your shape.

Oil fruits are nutritious, practical and very tasty. Its benefits are numerous and, therefore, it is very worthwhile to eat them daily.

Since you’re here, how about reading another post on nutrition and health? Find out now if coconut oil is a bad guy or a good guy.

Leave a Reply

Recent Comments