Nuts, Kernels and Dried Fruits
Nuts, such as walnuts, almonds, peanuts, hazelnuts and chick peas are a great energy source. They are rich in natural proteins, antioxidants, vitamins, calcium, magnesium, copper, potassium and unsaturated fatty acids omega-3 and omega-6.
Consuming a small amount of nuts on a daily basis can effectively reduce the cholesterol and triglyceride levels, and also strengthen our immune system and improve the intestinal function.
It is estimated that a handful of walnuts provides the same amount of vitamin E as half a cup of olive oil, while two handfuls of peanuts are equivalent to a serving size of meat. According to many scientific studies, consuming a handful of nuts a day is essential for our everyday diet.
A study of Harvard University, which was monitoring the nutritional habits of about 84.000 women of the age 13-59 for 16 years (from 1981 to 1997), showed those consuming nuts (peanuts, walnuts and almonds) five times a week were less 27% likely to develop type 2 diabetes.
There are many important nut crops in Greece and some of the local varieties are famous worldwide, like the "Aegina Pistachios".
Almonds and walnuts are widely used in the production of several sweets like marzipans and halva, while pine seeds are a basic ingredient in local cuisine.
Other seeds, like sunflower and pumpkin seeds, are popular among hikers and they are rich in fibers and minerals. In China, it is believed that pumpkin seeds help battle depression.
Apricots, figs, cranberries, plums, raisins (dried grapes) are dried and eaten as a tasty and healthy snack. Consuming dried fruit helps prevent osteoporosis, anemia and provides an energy boost. A study of the University of Michigan certifies the effectiveness of dried cherries in the treatment of arthritis. Plums help battle constipation, while figs help prevent anemia.
- Canned Food
- Dairy Products
- Fruit and Vegetables
- Honey and Sweets
- Nuts ,Kernels and Dried Fruits
- Olive Oil, Olives and Cooking Oil
- Ready Meals
- Rice and Pulses
- Sauce and Condiments
- Seafood and Fish Products
- Snacks and Bakery
- Spices, Herbs
- Traditional Greek Sweets
- Water and Non-alcoholic Beverages
- Wine, Beer and Spirits