Nutritionists are becoming louder and louder about the benefits of nuts, seeds and dried fruit – and we are here for it. All three play an important role in a healthy diet, and growing evidence suggests that eating them daily can lower your risk of diabetes and heart disease. Plava Tikva took some time to read, learn and share with you why nuts, seeds and dried fruit matter, and how to playfully incorporate them into your diet.


We all know peanuts – many of us snacked on them at some point in the past 12 hours. It is then no wonder that peanuts make for two thirds of our total nuts intake. But what about the rest? According to research, the rest is consisted of tree nuts – almonds, walnuts, hazelnuts, and pistachios to name a few. Nuts provide a number of essential nutrients, and even though they are high in fats and calories, the fats common in nuts are actually healthy. Those fats improve cholesterol levels, decrease blood clots and reduce your risk of heart disease. Importantly, do not forget to vary the nuts in the small handful (30g) you should be taking daily – each nut variety has its own combination of beneficial nutrients.


Seeds are not as beloved as nuts are, and we believe they really deserve to be – seeds contain all the materials necessary to develop into complex plants which makes them packed with nutrients. They are also a great alternative to nuts, and are easier to digest. Some of the healthiest seeds out there are flax seeds, chia seeds, sesame seeds, pumpkin seeds and sunflower seeds. Flax seeds are rich in fiber and omega-3 fats, and they have been found to help reduce cholesterol. Chia seeds have a similar nutritional profile to flax seeds and are effective at lowering blood sugar. Sesame and sunflower seeds may help reduce inflammation, whereas pumpkin ones can ease the symptoms of urinary disorders.

Dried fruit

Even though health experts around the world suggest dried fruit is a great way to incorporate more fruit into your diet, only 7 in 100 people report eating them. Dried fruit with no sugar added such as raisins, dried cranberries, prunes, dates and figs have similar nutrient profile as the original fruit – an excellent nutrient profile that is. Fans of dried fruit take less alcohol and added sugar, and have a higher intake of vegetables. Studies show that in comparison to non-consumers, they also have lower weight and body mass index. Raisins, very packed with energy, are the most consumed dried fruit. However, the other ones do wonders too – dried cranberries may prevent gum disease, prunes aid with digestion, and dates help balance blood sugar levels.

You probably already noticed that Plava Tikva appreciates some creativity in meal preparations, and those three allow for a lot of it. Got some almonds and dates? Add them to your banana smoothie. Or combine some greens, avocado and pumpkin seeds for a nice

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Dear friends, Blue Pumpkin stopped it operations due to consequences of the pandemic. If you are interested in any kind of cooperation, please write to info@plavatikva.com. We might meet again one day. Until then, eat healthy, stay healthy. Thank you for your trust. <3