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13 Amazing Health Benefits of Eating Dried Fruit

by Nuts & Dried Fruits

Fruits provide vitamins and nutrients to maintain a healthy body. But, only eating one kind of fruit isn’t enough. According to some studies, people should eat a variety of fruits to get all the nutrients they need. However, eating a variety of fruits regularly can be difficult. Not all types of fruits are available all year round. Also, it can be inconvenient for most people to go grocery shopping often only to get fresh fruits. That’s why many people resort to dried fruits. Besides its convenience, it has many benefits. Here are some benefits of dried fruit :

Increases nutrient intake

Eating more dried fruit than fresh fruits can give more nutrients to the body. The drying process condenses nutrients in the fruit. It can provide more potassium, folate, and magnesium to name a few.

Prevents and controls diabetes

Despite being high in sugar, dried fruit can prevent and reduce the risk of diabetes. Common dried fruits like raisins have antioxidants. Antioxidants in dried fruit can improve the response of insulin. They can also prevent oxidative stress and inflammation in the pancreas.

Boosts the immune system

For a quick immune system boost, dried goji berries may help. They’re considered as superfoods that contain iron, vitamin A, and vitamin C. Also, they have lower calorie and carb content. The vitamin C in dried fruit not only enhances the immune system. It also improves skin quality and fights off infections.

Improves colon and digestive health

Dried fruit can help improve color health. It has prebiotic fiber. This helps the healthy bacteria to keep the digestive tract going. Prunes or dried plums are high in potassium, vitamin A, vitamin K, and fiber. It’s a well-known natural laxative. They can improve constipation symptoms. They could also improve the consistency and frequency of stool.

Reduces anxiety and depression symptoms

Dried goji berries can also reduce anxiety and depression. The polysaccharides in goji berries can increase melatonin and/or serotonin levels. This would reduce anxiety and depression. The antioxidants in goji berry could also relieve anxiety and improve memory.

Aids healthy pregnancies

Eating dried dates may aid smooth labor and delivery. It can help the cervix dilate in the last few months of pregnancy. This may reduce the risks of induced labor.

Dates also have other benefits for pregnant women. They have potassium, iron, and fiber. Dried dates are among the best antioxidant sources. Eating them won’t increase blood sugar levels.

Promotes weight loss

Certain dried fruit such as apricots, dates, prunes, and raisins can help increase metabolism. Boosted metabolism can improve energy and promote weight loss.

Dried fruit can keep cravings at bay. They can fill a stomach for a couple of hours. Instead of snacking on unhealthy, sugar-filled foods, dried fruit is the better option. Also, an improved digestive tract because of dried fruit can prevent bloating.

Prevents bone-related illnesses

Women may reap the most benefits from dried fruit, especially for their bones. It’s because osteoporosis often hits more women than men.

Eating dried fruit can help reduce the risks of osteoporosis. Prunes help suppress bone breakdown, especially in old-aged women. This gives the bones enough time to recover again.

Improves heart health

Dried fruit can also improve heart health. An ounce of dried fruit contains more antioxidants and fiber than one ounce of fresh fruit. These components are essential parts in keeping your heart healthy.

Dried cranberries can help prevent blood clots. This may aid in keeping consistent blood flow from the heart throughout the body.

Keeps skin healthy

Incorporating more dried fruit in diets can also keep skin looking fresh and healthy. Dried mangoes provide omega 3 and other fatty nutrients that help improve skin quality. Raisins have resveratrol, which is a natural skin-aging inhibitor.

Prevents anemia and hypertension

Many kinds of dried fruit such as apricots are rich in potassium. It helps prevent hypertension and palpitation.

Iron can also be found in apricots, prunes, and raisins. Increasing iron intake through dried fruit can help reduce the risks of anemia. This makes dry fruit an essential part of vegan and pregnancy diets.

Reduces the risks of mental illnesses

Dried berries like strawberries and blueberries can help promote mental health. They are high in antioxidants, which can help prevent memory loss and other mental illnesses. These are best for the elderly who are more susceptible to dementia.

Boosts energy

There’s a reason why many energy bars have dry fruit in them. It’s because it can give an energy boost. Have a quick snack of dried grapes (raisins), cherries, and apricots in between meals. They can give enough energy to last a busy day.

Things to Consider When Eating Dried Fruit

Despite the benefits of dry fruits, there are still some things to consider before eating them.

  • Don’t eat candied fruit. Syrup and sugar are often added to dry fruit to make them more appealing. They may taste better, but they’re not healthy. They may result in adverse effects instead.
  • Consider making dry fruit at home. Nothing beats homemade food. Dying fruit at home is best since it won’t have any harmful additives.
  • Avoid allergic reactions. People with allergies to some fruits should avoid trail mix or mixed dried fruits.
  • Too much is bad. Fruits, whether dried or not, still contain calories and natural sugars. When eaten in excess, it may do more harm than good. It’s best to eat them moderately.
  • Don’t use them as the main source of nutrition. Aside from eating them in small amounts, dry fruit mustn’t be the only source of nutrition. They’re best eaten with other healthy foods.

Conclusion

People can gain benefits of dried fruit when eaten properly. It can help improve overall health. Try eating dried fruit as an alternative to drug supplements. It’s healthier and natural. It’s possible to dry most kinds of fruit. This gives people a wide variety of choices. Still, they mustn’t be eaten too much. Like other foods, eat them in moderation. Always choose natural dried fruit without the added sugar. Drying fruits at home is the best way to ensure that they don’t have any unhealthy ingredients

Ref: Drying All Foods

Dried apple Supplier

Why Eating Dried Apple Is Good for You

by Nuts & Dried Fruits

Dehydrated fruits are an easy and convenient way to reach your recommended daily fruits intake. Dried apples are among the popular fruits that you can munch on every day. But, is eating dried apples really healthy? And what are the benefits of dried apple to your body’s overall well-being?

What are dried apples?

Apples are known to be tasty and juicy fruits. But what if you strip off all its water content? Will it be as good a snack as fresh apples?

Dried or dehydrated apples pertain to apple fruits that have their original water contents removed from them. They look like lightly-browned, thinly-sliced versions of fresh apples. Dried apples are often commercially-produced, but you can also make your own homemade version.

Dried apples are naturally sweet, making them a great-tasting snack alternative to fresh apples. Think of them as fruit chips in snack-size portions.

Drying apples is one of the oldest and simplest ways of preserving the fruit. Drying removes the water that food-spoiling microorganisms and enzymes use to thrive. Some methods for drying apples include the following:

  • Industrial Dehydration
  • Sun-drying
  • Using wind-tunnel dryers for mass production of dried apple
  • Placing apples in a dehydrator
  • Drying through an oven

Dried apples are packed in resealable food storage bags or containers. This makes them more hygienic and even less likely to spoil than apples preserved through canning methods.

Stocking up on dried apples is a common way to ensure that you have enough fruit supply for the winter months. It can be hard to find fresh apples and other fruits during winter, so people purchase lots of dried apples beforehand.

Health benefits of eating dried apple

Some people have the misconception that dried fruits are not as healthy as fresh ones. This is a myth that truly needs to be busted. It’s because dried fruits such as apples also offer a lot of health benefits for everyone. Light, crisp, and delicious dried apples give you a host of healthy goodness. The following list enumerates the health benefits of dried apples:

1- Dried apples prevent constipation and keep you full for long

Other methods of preserving fruits typically strip off the fruit’s fiber content. But not for dried apples.

One of the benefits of dried apples is that it packs a high amount of both soluble and insoluble fiber. Half a cup of dried apples already gives you approximately 3-4 grams of dietary fiber, sufficient to cover 13-20% of your daily fiber requirements.

Fiber keeps you satiated by preventing spikes in your blood sugar levels after meals. It also helps flush away toxins and harmful bacteria from your gut. Fiber softens your stool to keep constipation at bay as well. Soluble fiber is responsible for controlling your blood sugar levels, while insoluble fiber keeps your gut clean.

Choose dried apples that still have their skin, as it is where most of the fiber comes from.

2- Dried apple contains B-vitamins that are good for the hormones, brain, and energy

Dried apples contain two essential B-vitamins that promote energy metabolism, improve hormonal balance, and nourish the brain. They are pantothenic acid (vitamin B5) and pyridoxine (vitamin B6).

Pantothenic acid is responsible for helping your body create energy from the food you eat. It is also vital in hormone production. Dried apples contain approximately 3% of your recommended daily intake of the vitamin.

Pyridoxine is a B-vitamin that aids in metabolizing proteins and helps in creating neurotransmitters. Neurotransmitters are chemical transmitters in the brain that improve brain response and function. Dried apples can cover around 6% of your recommended daily pyridoxine intake.

3- Dried apples improve cellular health

Dried apples are a rich source of antioxidants, especially polyphenols. These are substances that help fight off damage to your cells caused by free radicals.

Free radicals are molecules and atoms given off by substances such as air pollutants, pesticides, alcohol, and fried foods. Free radicals are absorbed by the body and cause damage to the cell through a process known as oxidation. This means that free radicals take the electrons found in the cell, leaving it with damaged proteins, membranes, and DNA.

Damaged cells can occur in any organ and system of your body. You might be unknowingly experiencing cellular damage in some parts of your body. Some symptoms of cellular damage may include physical fatigue, dry, dull skin, and mental instability.

Polyphenols are antioxidants that help damaged cells regenerate themselves. They can neutralize free radicals by replacing the electrons stolen from the cells. Polyphenols also help in reducing the number of free radicals that enter the body.

One of the benefits of dried apples is that it improves polyphenol levels in the body. The antioxidants released through eating dried apples help your cells cope with the effects of cellular damage. Your body’s cells will be nourished and will be equipped to heal themselves faster, leading to an increase in energy, a noticeable glow on your skin, and an improvement in your mood and mental function.

4- Dried apples increase your mineral intake

Minerals are a vital substance to keeping your body healthy. Some people might be surprised to know that among the benefits of dried apples is their mineral content. Dried apples carry key minerals that can contribute to your overall health and well-being:

  • Potassium – Half a cup of dried apples contains approximately 4% of your daily potassium needs. Potassium is vital for keeping your electrolyte and water levels in check. It’s also a mineral linked to improved brain and nervous system function.
  • Sodium – Like potassium, sodium is essential for keeping the water balance in your body. It also helps regulate blood volume and blood pressure. 40 grams of dried apples carry around 180 mg of sodium, which is approximately 8% of your recommended daily intake.
  • Iron – This mineral helps in creating fresh red blood cells, which then carry off oxygen in your blood to various parts of your body. Iron content in dried apples can cover 3-8% of your recommended daily intake.

Dried apples also contain trace minerals in tiny amounts, such as selenium, copper, and manganese.

5- Dried apples help maintain a healthy weight

Dried apples have zero fat content, making them an ideal snack for people who are currently watching their weight. They are also naturally sweet and can perfectly complement healthy foods such as salads and vegetables.

Be wary of eating lots of dried apples in one sitting, though. You can easily overeat them because of the small serving size. Stick to one cup of dried apples per meal to control your calorie intake.

Also, choose natural or organic options when buying commercially-prepared dried apples to spare yourself from the extra sugar in some candied varieties. Better yet, prepare your own homemade dried apples through your oven to ensure that no added sugars are included in your snack.

The Takeaway

There are lots of health benefits of dried apples that you simply cannot ignore. Branding them as nutritionally-lacking compared to their fresh fruit counterparts is simply a myth.

Dried apples improve your health in a myriad of ways. Eating them regularly:

  • Keeps you satiated
  • Improves your gut health
  • Helps you metabolize more energy
  • Helps improve brain and nerve function
  • Fights off cellular damage
  • Regulate water balance and blood volume
  • Improve oxygen delivery in the body
  • Help keep you at your ideal healthy weight

So, go ahead and stock up on dried apples. They’re a deliciously nutritious snack that keeps your tummy and body healthy and happy. It’s indeed a snack that’s good for you.

Ref: Drying All Foods

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Dried Fruits: Dispelling the Sugar Myths

by Nuts & Dried Fruits

Traditional dried fruits have historically been considered a nutritious snack choice in parts of the world where abundant sunshine enabled drying fruits for preservation, such as the Eastern Mediterranean and Middle East. Clarifying some misconceptions, perpetuated as myths, about sugar concentration in dried fruits has become a matter of great importance.

Traditional dried fruits provide dietary fibre, are virtually fat and salt-free and each provide a range of essential micronutrients, such as potassium, copper, manganese, iron and vitamins A, E, K and niacin.  Being a carbohydrate food, dried fruits tend to be higher in sugars and given the current emphasis on sugar reduction their wholesome track record is being brought into question, especially in regions where dried fruits were not historically a local food.

Increasingly, ‘free’ or ‘added’ sugars are being reviewed by some health experts, due to the association of high sugar intakes with poor dietary quality, obesity and increased risk of non-communicable diseases – heart disease, cancers, diabetes, asthma and dental diseases being the most prevalent globally.� Free sugars include monosaccharides and disaccharides added to foods and beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.  A World Health Organization report recommends reducing free/added sugar to less than 10% of daily energy intakes, with consideration for additional reductions down to 5%.

Origins of sugar myths in dried fruits

Apparently, emphasis is on reducing sugar-sweetened beverages and the sugar contributed by fruit juices and smoothies, because of the large volumes of these energy-rich drinks consumed to simply quench thirst!  Unlike the whole fruit, their juices tend to be low in dietary fibre, the protective health role of which is well recognised. The UK’s Scientific Advisory Committee on Nutrition recommends increasing fibre from 25g to 30g/day, alongside reducing free/added sugars to less than 5% energy.

So, are dried fruits being recommended by health professionals as part of the solution? It seems not, for a number of reasons:

The popularity of processed fruit snacks, with varying quantities of fruit pieces, fruit juice concentrate and other forms of added sugar (e.g.,  glucose syrup in yoghurt coatings), is blurring the boundaries between confectionary at one end (high free/added sugar) and traditional dried fruits (with no added sugar) at the other. Processed fruit snacks with added sugar have been promoted as healthy, some boasting a contribution to 5-a-day and convenient for children’s lunch boxes, with consumers not until now questioning this claim.  A 2015 UK survey of children’s healthy fruit snacks revealed that 85% contained over 4tsp sugar/serving- that’s more than most sweets.  Such reports have contributed to the industry taking a more discerning look at the role of fruit and sugar, but there’s a long way to go since it seems consumers and health professionals alike do not automatically distinguish between fruits with added sugar and those that are 100% pure fruit.  As nutrition professionals, policy makers and consumers review the role of foods with added sugar in a healthful diet, the industry is encouraged to take steps that consistently communicate the nutrient benefits of traditional dried fruits without added sugar.

Oral health issues

Furthermore, traditional dried fruits are being included on lists of foods to be limited to mealtimes due to their supposed detrimental effect on teeth. The UK’s NHS website states: ‘A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as one of your 5 A DAY, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth’.

This is a potentially serious case of urban myth, with supposition being perpetuated down the years, unchecked, then included as fact within new official health advice. The California Prune Board has taken this matter seriously and commissioned a review of the research literature to clarify matters. Oral health is a complex issue, and preliminary findings highlight a lack of consistent data such that more research is needed to recommend evidence-based practice. Early research focused on dried fruit sticking to teeth, but improved research methods challenge these assumptions. As an example, prunes can provide some potential dental health benefits, such as encouragement of salivary flow through chewing; anti-microbial properties due to their high polyphenol content; fibre’s cleansing action; and a low fermentability due to prunes high sorbitol content.

As stated in a past article revolving around real facts about dried fruit sugar concentration, traditional dried fruit is simply fresh fruit with water removed, so whole dried fruit should be recognized as a convenient alternative to fresh.  Some key influencers only see the relative sugar content of dried fruit, so it’s been quite easy to adopt the dental health advice and recommend limiting consumption of dried fruit to mealtimes.  Positioning traditional dried fruit as a close cousin with confectionary rather than an option to their fresh fruit siblings is misguided and undermines their potential as a nutritious alternative to popular snacks that can be high in sugar, fat and salt.

Health benefits of dried fruits

An excellent report was published in 2011 summarizing the view of scientists that traditional dried fruits could and should be considered alongside fresh and so contribute towards achieving the increased fruit and vegetable intakes so necessary for improved health outcomes.

To correct misinformation, the dried fruit industry needs to communicate the nutrient content and potential health benefits of traditional dried fruits based on accurate and high quality research.  On balance, we can continue to enjoy some confectionary, so there’s a place for processed fruit snacks, but traditional dried fruits are the important food choices that can improve consumers’ snacking habits.

What’s your opinion? Are dried fruits among your daily choices?

Source: International Nut and Dried Fruit Council

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The Role of Dried Plum in Bone Health

by Nuts & Dried Fruits

As the demographic shift to an older population continues, a growing number of men and women will be diagnosed with osteoporosis and a search for potential non-pharmacological alternative therapies is increasing. In addition to existing drug therapies, certain lifestyle and nutritional factors are known to reduce the risk of osteoporosis. The benefits of dried plum consumption for osteoporosis and their role in total body bone mineral density (BMD) loss have been supported by scientific research in both animal studies and clinical trials.

Dried plums and Prunes are high in fiber, vitamin K, which contributes to the maintenance of normal bones, and potassium, which contributes to normal muscle function. Dried plums are also a source of copper, which contributes to maintenance of normal connective tissues.

Research in Dried Plum

Research in dried plums has increased beginning with studies of their potential in restoring bone and preventing bone loss in animal models of osteoporosis. Some animal studies suggest that fruit consumption with antioxidant content may have a pronounced effect on bone health, as shown by higher bone mass, trabecular bone (a.k.a. spongy bone) volume, number and thickness, and lower trabecular separation (which puts the person at risk of osteoporosis) by enhancing bone formation, suppressing bone resorption and increasing bone strength. The bone protection effects seem to be mediated via antioxidant or anti-inflammatory pathways leading to osteoblast mineralization and osteoclast inactivation.

Benefits Associated to Dried Plum & Prunes

According to a randomized controlled trial published last year, dried plum (prunes) consumption may prevent the loss of total body BMD in older osteopenic postmenopausal women. Forty-eight osteopenic (bone mineral density is lower than normal but not low enough to be classified as osteoporosis) women (65-79 years old) were randomly assigned into one of three treatment groups for six months: 50 g of dried plums, 100 g of dried plums or a control group.

All groups were supplemented with calcium and vitamin D. Total body, hip and lumbar bone mineral density were evaluated at baseline and six months after using DEXA. In addition, several markers of bone metabolism were determined during the trial. Data revealed that both dried plum groups were able to prevent the loss of total body bone mineral density when compared to the control group. This effect has been explained in part to the ability of dried plums to inhibit bone reabsorption. The study’s results support previous data on the role that dried plums may play in bone health, especially in older postmenopausal women.

Ref: International Nut and Dried Fruit Council

 

 

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The role of Nuts in a vegan diet

by Nuts & Dried Fruits

In recent years there has been a slow but continuous increase in attraction to vegetarian or even vegan diets, especially among younger individuals. They offer many health benefits but in order to avoid nutritional deficiencies and to provide all essential nutritional components a vegan diet needs to be planned with more consideration and more knowledge than an omnivorous. Including nuts in a vegan diet can be a cornerstone in a well-balanced and palatable food-pattern.

What does vegan mean?

A vegan diet is a strict form of vegetarianism and is characterized by the total avoidance of products derived from animals. Vegans do not consume any kind of meat, seafood, dairy-products, eggs or any other animal product, such as honey or gelatin. A balanced vegan diet is consisting of plant based foods including fruits, vegetables, legumes, nuts, seeds and grains.

There are only few studies including vegans as an experimental group, but when vegan diets are directly compared to vegetarian and omnivorous diets, they show a variety of protective health benefits. Vegetarian diets conferred protection against metabolic and cardiovascular diseases and also some cancers. Vegan diets in particular provided additional protection against obesity, hypertension, type 2 diabetes, cardiovascular mortality and showed a reduced risk of incidence from total cancer.

Health benefits of nuts

A current scientific review pointed out that higher nut consumption is associated with a lower risk of all-cause mortality and cardiovascular diseases, that are still No. 1 when it comes to causes of death worldwide, according to the WHO-statistics. However, a 100 % plant-based diet may increase the risk of certain nutritional deficiencies including protein, iron, zinc, calcium, long-chain omega-3 fatty acids and vitamin B12 and vegans needs to plan the composition of their nutrition with due care. Adding various kinds of nutrient-dense nuts makes a significant contribution to a vegan diet because each kind of nut offers different dietary benefits.

Nuts do not only provide energy, complex carbohydrates with a low glycemic index, fiber and essential fatty acids but also high amounts of protein. Pistachios, almonds  and peanuts are among the protein-rich foods, only 50 g of pistachios contain more protein than a typical egg. The combination of fiber, protein and fat in nuts provides satiety to meals and snacks. Whereas in a mixed diet vitamin B2 (riboflavin) is covered by milk-products and cheese vegans can add almonds, pistachios and cashews. Walnuts are an excellent source of alpha-linolenic acid, an important essential omega 3 fatty acid. Macadamias provide the highest content of health-promoting monounsaturated fatty-acids and are also rich in omega-7-fatty-acids, which are getting more into the scientific focus.

Nuts contribution into a vegan diet

Calcium can be obtained from plant-based foods like almonds, pistachios, hazelnuts and brazil nuts. In addition, the last mentioned has the highest coverage of selenium. When it comes to the supply for zinc, vegans need to make smart choices because the highest amounts are naturally found in animal products like meat and cheese. Again, nuts can make a contribution, especially brazil nuts and pine nuts. It is more difficult to obtain iron from plant-based foods, but the combination with vitamin C-rich fruits and vegetables helps absorbing iron from cashews, almonds, pistachios or hazelnuts.

If people choose to live raw-vegan they do not eat cooked foodstuffs. Nuts in a vegan diet are even more important diet because vegans exclude legumes as protein-sources from their diet.

Nuts in a vegan diet do not only provide essential nutrients to prevent deficiencies and one-sidedness but are also an enrichment in flavor and variety. Nuts are characterized by being “ready to eat” and easy to transport as a snack. They can be added to various dishes either cooked, raw or soaked and finely ground for spreads, ice-cream and milk. It can be expected, that vegan eaters can boost the demand for nuts.

How do you perform? If vegan, do you include nuts in your choices?

Ref: International Nut and Dried Fruit Council

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Five Benefits of Eating Nuts and Dry Fruits

by Nuts & Dried Fruits

Nuts and dry fruits benefits may help to improve our health and to prevent some diseases when included regularly in eating habits. Because of their interesting nutritional profile, some studies have evaluated the impact that nuts have on health and have observed an inverse association between the frequency of nut consumption and cardiovascular disease (CVD), type 2 diabetes and body weight.

In addition, traditional dried fruits also provide essential nutrients, such as fiber and potassium, and a wide range of phytochemicals that have been related to health promotion and antioxidant capacity. Both nuts and dried fruits can be consumed as a snack, on top of cereal, in yogurt, salads and pasta, and can provide us with some important health benefits.

Cardiovascular Disease

The benefits of nuts in relation to CVD  have been widely supported by both epidemiological and clinical trials.

Scientific studies have clearly demonstrated that nut consumption has a cholesterol-lowering effect in the context of a healthy diet. CVD is the number one cause of death in the world. According to the International Society of Hypertension (ISH), high blood pressure (hypertension) is the major risk factor for cardiovascular disease and its prevalence is expected to increase considerably in the coming years. In fact, hypertension is expected to increase to 1.56 billion people worldwide by 2025. Nuts are low in sodium, which has been related to a lower risk of hypertension in some studies. In a 2009 scientific paper, researchers observed that nut consumption was associated with a lower risk of hypertension.

A study published in 2015 observed that tree nut intake was associated with a decrease in total cholesterol, LDL, “bad,” cholesterol and triglycerides. It also asserted that nut consumption in general, rather than just a specific type, was the major reason for the decrease. A new systematic review and meta-analysis of 18 high quality clinical studies, published in 2016, also reported that almond consumption reduces both total and bad (LDL and non-HDL) cholesterol levels. According to another study, walnuts may improve endothelial function, decrease both oxidative stress and some markers of inflammation, and increase cholesterol efflux.

There have been some scientific studies on dried fruits and cardiometabolic risk factors suggesting that they can help lower the postprandial insulin response, modulate sugar absorption, promote satiety and have a beneficial effect on blood pressure. In a study published in 2009, researchers observed that simply replacing one unhealthy snack per day with fruits, dried fruits or unsalted nuts was associated with lower cardiovascular risk, which may prevent approximately 6,000 cases of CVD per year in the UK.

Nuts and dry fruits benefits in Weight Control

Nuts not only offer nutritional benefits, but may help to control body weight. This is especially important as obesity rates continue to rise across developed nations.

While nuts have a high energy content, several studies found that frequent nut consumption was not associated with a higher body mass index. Some research has shown that nuts may have high satiety properties. In fact, long-term nut consumption is associated with lower weight gain and overweight/obesity.

Nuts and dry fruits benefits in Type 2 Diabetes

Benefits of nuts may also help reduce the risk of diabetes. The number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014, becoming a serious public health problem. A number of studies have investigated the effect of nut consumption on diabetes risk. In particular, a 2011 PREDIMED study observed a 52% reduction in diabetes incidence in two experimental groups supplemented with olive oil or 30 g (1 oz) of nuts (a mix of walnuts, almonds and hazelnuts) per day, compared with the control group.

Research suggests that dried fruit consumption is also good for people who have diabetes. A study by Louisville Metabolic and Atherosclerotic Research Center observed that consuming raisins as an alternative to processed snacks resulted in a significant 23% reduction in postprandial glucose levels.

Gastrointestinal Function

Dried fruits are well-known sources of dietary fiber, which has a direct effect on gastrointestinal function. In 2013, prunes were granted a specific EU health claim for their contribution to digestive health. The permitted health claim reads: “Dried plums/prunes contribute to normal bowel function”. Eating 100 g of prunes (3.5 oz, 8-12 pieces) daily promotes good digestive health and provides more than 19% of the daily recommended intake of fiber. There is also scientific evidence that suggests that prunes may improve stool frequency and consistency in cases of constipation.

Osteoporosis

Osteoporosis is a debilitating disorder that affects both men and women. Aside from existing drug therapies, certain lifestyle and nutritional factors are known to reduce the risk of osteoporosis. Among nutritional factors, recent observations suggest that prunes may be helpful in both preventing and reversing bone loss. In addition, a 2011 study suggests that prunes may improve the bone mineral density in postmenopausal women.

Did you know about the benefits of nuts and dried fruits? Do you include them within your regular eating habits?

Source: International Nut and Dried Fruit Council

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How to Store Nuts and Dried Fruits?

by Nuts & Dried Fruits

Nuts and dried fruits are a great food to have at hand. They are incredibly good for us and are a great source of protein for those following a plant-based, vegan or vegetarian diet. They provide a unique flavor to many meals helping us whip up a delicious healthy treat in no time. So with that in mind, read on to see how to store those healthy nibbles fresher for longer.

Why have nuts and dried fruits handy

As mentioned, nuts and dried fruits are a great option to have around the home. They provide us with many essential nutrients including fiber, unsaturated fats, vegetable protein, vitamins and minerals. Nuts and dried fruits also make a great healthy snack, they can be enjoyed both in sweet and savory meals plus, they’re a great food to take with you if you need to keep your energy levels up when you’re on the go.

 Where to keep nuts and dried fruits

Nuts are best stored out of direct light and heat therefore, it is essential to find a cool, dark place to store them. The shelf life of nuts and dried fruits will also vary depending on how fresh they were at the time of purchase which, when buying in a supermarket is a difficult one to know.

However, storing them in an airtight completely sealed container, preferable glass, will help keep them fresher for longer. Contrary to popular belief, nuts should be stored in the fridge as opposed to at room temperature, this is especially true for people living in hot, humid climates or during the hotter summer months. Again, when storing them in the refrigerator it is still always best to use air glass containers. Plastic bags, as well as not being the most sustainable option, can also absorb the flavors of other foods – something that none of us want!

Store nuts and dried fruit in the freezer!

If you’re someone who likes to buy in bulk or know that you’re not going to use the ingredients straight away, did you know you can keep nuts and dried fruits in the freezer! In fact, dried fruit keeps very well in the freezer and can last up to 12 months when stored properly. Nuts on the other hand vary depending on the nut.

 Quick tips for storing nuts and dried fruits

  • Keep them away from other strong flavored foods such as onions and garlic, as they can absorb their flavors
  • Whole, raw nuts and seeds with stay fresh the longest.
  • Shelled nuts have a shorter shelf life than those still in their shell.

Remember, these are just guidelines as many factors including where you live can have an impact on the shelf life of nuts and dried fruits.

If you want to see some easy ways to add nuts and dried fruits into your diet take a look at our healthy breakfast recipes.

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How to make your Christmas servings Haute Cuisine? Add nuts and dried fruits!

by Nuts & Dried Fruits

Ferran Adrià, Raül Balam, Neil Perry and Mert Seran, Top international chefs, explain some secrets about how to make exclusive dishes with nuts and dried fruits for Christmas servings.

Nuts and dried fruit are essential to our Christmas meals but, most of us haven’t realized yet that adding nuts and dried fruits can help us take our dishes to the next level. Four international chefs, Ferran Adrià (El Bulli), Raül Balam (Moments, Barcelona), Neil Perry (The Rockpool Group, Melbourne) and Mert Seran (Ulus 29, Istanbul), explain some secrets about how nuts and dried fruits can make your Christmas servings become haute cuisine. One of the bests chefs in the world, Ferran Adrià, claims that “tree nuts have been present in domestic gastronomy in the Mediterranean cuisine.

However, most of chefs use nuts as high gastronomic creativity, or elements with the capability of modifying textures, emphasize taste and highlight Mediterranean flavors”. In the book, “Nuts, Health and Mediterranean Culture”, edited by INC, Cyclops and Fundación Nucis, the three-Michelin Star chef says that “the creativity in the kitchen is important but it is also fundamental to remember our ancestor’s culinary habits”. “Adding nuts and dried fruits can help us to have an assorted and healthy diet, as they make it fun and with different flavors”, adds Adrià. He suggests us to make ‘dried fruit crepes with dates, figs, dried apricots, pistachios, raisins and prunes’.

The two-Michelin Star chef of Moments (Barcelona), Raül Balam, encourages us to add tree nuts as part of our recipes, both salty and sweet. “I am devoted to a type of cuisine that focuses on pleasure and health, and tree nuts have become a source of inspiration”, explains Balam. For instance, Balam suggests that we make a ‘fine turrón of tree nuts with pistachios, pine nuts, hazelnuts, egg and sugar’. You can find the recipe here. Neil Perry, one of Australia’s leading and most influential chefs, also invites us to add nuts and dried fruit to our meals. “The options are endless. Their textures and flavours are unique. They are a game changer when it comes to any dish”, says Perry. This international chef invites us to use it in breads, loaves and cakes, but also in salads and sides. “Take tagine to another level with the addition of almonds, dates and apricots”, suggests Perry. The chef of Ulus 29, in Istanbul, Mert Seran, also invites us to use nuts and dried fruits to improve our Christmas meals. For instance, Seran suggests adding pistachios and hazelnuts to a pesto in order to make our dishes more creative. Find Mert Seran ‘roasted baby beats and lime scented goat cheese with pistachio pesto’ here.