Student mix is the common name for combining various types of nuts and dried fruit. You can find there, among others, hazelnuts, peanuts, almonds and dried fruit. All these ingredients in the right proportions provide a solid dose of energy and nutrients. The student mix is therefore recommended especially during high intellectual and physical effort.
Student mix - is it healthy?
The student mix consists of various types of dried fruit. It is a very nutritious snack that you can take with you almost anywhere. Nuts contained in it, such as hazelnuts or almonds, can be a source of very valuable fats for the body. Scientific research shows that the listed ingredients are characterized by an extremely high content of EFAs - essential unsaturated fatty acids. In addition, they contain many vitamins, including vitamin E, commonly known as the "vitamin of youth". The dried fruit contained in the student mix can be a source of carbohydrates, guaranteeing a quick boost of energy. They are also full of nutrients found naturally in fresh fruit.
Scientific research shows a high concentration of many nutrients in the student mix. For this reason, the product is recommended for people undergoing intense intellectual and physical effort, as well as weakened people, children and patients suffering from anemia.
Student mix - composition
As for the student mix product, the composition of such a product may vary. However, it is always based on high-energy nuts and dried fruit, including various types of nuts and dried fruit. The student's classic mix contains mainly hazelnuts, peanuts and raisins.
Hazelnuts - These nuts are considered by nutritionists to be one of the healthiest nuts and dried fruits. Although they are very high in calories, they are a source of many valuable nutrients for the human body. According to the literature, 100 g of hazelnut contains as much as 63 g of fat. However, the vast majority of these are unsaturated fatty acids, especially oleic acid, of which we can find as much as 48g in 100g of the product. According to the tabular literature data, 100g of hazelnuts can largely cover the demand for vitamin B1, vitamin B6 and vitamin E.
Peanuts - They are biologically distinct from other nuts because they are dried legumes. They are slightly less caloric than the hazelnuts described above. Nevertheless, they are still a solid portion of energy, especially that derived from fats. Research shows that 100g of peanuts more than covers the daily requirement for polyunsaturated fatty acids from the omega-6 family. From the perspective of vegetarians, it may be important that the literature data emphasize the high protein content in this type of nuts. These data show that 100g of the product is more than 25g of protein.
Cashews - They have a delicate and sweet aftertaste. They are considered by many to be the most delicious nuts. They also contain many valuable vitamins, but noteworthy here is the very high content of mineral salts. Scientific research has shown that 100g of cashew nuts provides as much as 6.68mg of iron, 593mg of phosphorus and 5.78mg of zinc. These values are among the highest of all dried fruits. Add to that delicious flavor, cashew nut is a very valuable ingredient in the student mix.
Almonds - These are the seeds of the almond fruit. They are used not only in the kitchen, but also in the cosmetics industry, where they are an ingredient, among others lotions and rejuvenating creams. The reason for this is the high vitamin E content of these nuts. According to literature data, 100g of almonds contain as much as 25mg of this vitamin. Noteworthy is the high content of monounsaturated fatty acids, estimated by scientists at about 33g per 100g of the product.
Banana Chips - This is nothing but dried banana slices. They are characterized by a sweet taste and a pleasant crunchiness. They are a very tasty variety to the classic student mix. They can be an excellent source of magnesium (72mg / 100g) and potassium (536mg / 100g).
Raisins - These are dried grapes, which are one of the favorite dried fruits both among children and adults. This is not surprising given their sweet taste and pleasant texture. The published nutritional tables show that raisins can contain up to 7% of dietary fiber. This indicates their potentially beneficial effects in constipation and other gastrointestinal ailments. Scientists have also proved that regular consumption of raisins has a positive effect on lowering blood pressure in people with mild hypertension. Research indicates that raisins, like grapes, are also a source of resveratrol. It is a compound classified as an antioxidant. Currently, it is undergoing intensive research, which shows that it can slow down the aging process, prevent cancer and support the proper functioning of the nervous system.
Cranberry - It is an extremely sweet and tasty snack that perfectly complements the taste of the entire student mix. It is characterized by a high content of simple carbohydrates, which provide a solid portion of energy very quickly. According to scientific data, cranberries contain valuable antioxidants and many minerals.
Nutritional values of the student mix.
When it comes to the student mix, the nutritional values are somewhat variable as they depend on its exact composition. The caloric value of the snack may vary between 400-600 kcal per 100g of the product. Given the high content of various types of nuts, the mixture can be an excellent source of EFAs - both polyunsaturated and monounsaturated. In addition, the ingredients contained in it contain many of the vitamins already mentioned, such as vitamin E and vitamin B6. For these reasons, scientists believe that including it in the daily diet can have a very positive effect on the condition of the blood system and the body's immunity. The dried fruit contained in the finished product is a source of carbohydrates that balance the high fat content. Student mix is not a complete source of protein, but some amounts of it can also be found in nuts.
Is the student mix high in calories?
Regarding the caloric content of the student mix snack, it is unfortunately quite high. Both nuts and dried fruit are characterized by significant energy values. It is for this reason that the mixture of nuts and dried fruits is recommended for people in the period of intense intellectual or physical effort. In 100g of student mix we will find about 450 kcal. These calories come largely from fat, but keep in mind that they are mostly unsaturated fatty acids. The mix of nuts and dried fruits also contains a large amount of protein, which makes it a great supplement to the diet of vegans and vegetarians.