Nuts & Dried Fruits Health Benefits
Energy
Whilst energy-dense, nuts and dried fruits are also nutrient dense! This means they are packed with nutrients and bioactive substances, essential for good health. Despite being energy-dense, due to the healthy fats that they contain, nut intake has been linked with a reduced risk of being overweight and obese. And research shows that regularly eating nuts is associated with reduced body weight, body mass index (BMI), and waist circumference.
Immunity
Nuts and dried fruit contain zinc, copper, iron, selenium, and vitamin B6 which contribute to the normal functioning of our immune system. Nuts and dried fruits like hazelnuts, walnuts, almonds, and peanuts are among the most widespread edible nuts that are rich in phenolic, fats, fibers, vitamins, proteins, and minerals.
Proteins
Nuts and dried fruits make a delicious, protein-rich snack or addition to meals. They’re versatile, easy to eat on the go, and a good source of plant-based protein, especially for those who eat few or no animal products. Eating nuts can help you meet your needs for protein, which is necessary for building bones, muscles, and skin. Protein also increases feelings of fullness, helping you stay satisfied and energized.
Interesting Facts About Nuts & Dried Fruits
Almonds
Almonds may help your heart health as they are high in monounsaturated fat, which may help you reduce your risk of heart disease. Plus, adding almonds to your diet may help reduce wrinkles! They are high in vitamin E which may aid in the protection of cells from oxidative stress, put more simply, aging. 23 make a healthy handful!
Brazil nuts
Brazil nuts may help protect against age related diseases as they are high in both Selenium and vitamin E. Brazil nuts' high selenium content may also contribute to maintenance of normal hair and nails. In fact, the Brazil nut has more selenium than any other food on the planet!
5 Brazil Nuts make a healthy handful!
Cashews
Cashews are high in iron, which contributes to the normal function of the immune system. Your immune system defends your body against infectious organisms and other invaders such as viruses and bacteria, which can damage your health. The high vitamin K content may contribute to normal blood clotting and healthy bones. 18 make a healthy handful!
Hazelnuts
Hazelnuts are high in monounsaturated fat, which may help lower bad cholesterol levels and reduce your risk of heart disease. Also, Hazelnuts are great for cooking with. Not only are they delicious, just plain roasted, but they are also a great ingredient for many sauces.
20 make a healthy handful!
Macadamias
Macadamia may help your heart health. They are a natural source of omega-7, a type of monounsaturated fat also known as healthy fat, which may help you reduce LDL “bad” cholesterol. Macadamias are valued for their subtle, buttery flavor, velvety-soft crunch texture and their oil profile, high in monounsaturated fats.
15 make a healthy handful!
Pecans
Pecans are high in monounsaturated fat, which may help reduce risk factors of cardio metabolic diseases, such as hypertension, type 2 diabetes and high cholesterol. Not only are pecans considered a healthy-heart food, they are also one of the richest plant sources of total polyphenol antioxidants, known for their ability to combat cell damage, aging.
15 make a healthy handful!
Pine nuts
Pine nuts are high in vitamin K, which helps you maintain healthy bones and reduce the risk of fractures. Pine nuts are also high in phosphorus, zinc, magnesium and manganese which contribute to the maintenance of normal bones. 167 (or approx. 2 tablespoons) make a healthy handful!
Pistachios
Pistachios have a glucose and insulin-lowering effect, so they may help you lower blood sugar levels. Pistachios are also high in protein, making them the perfect pre-workout snack.
49 pistachios make a healthy handful!
Walnuts
Eating 30 g of walnuts every day contributes to the improvement of the elasticity of blood vessels, which helps blood flow. Regular walnut consumption has also been associated with reduced risk of coronary heart disease (CHD) and has been shown to decrease LDL “bad” cholesterol and blood pressure. Walnuts may help improve cognitive function (brain health) and may also reduce the risk of other diseases, such as cardiovascular disease, depression and type 2 diabetes, which are risk factors for the development of dementia. 14 walnut halves make a healthy handful!
Peanuts
Peanuts may help combat tiredness as they are high in Vitamin B3, B6, pantothenic acid and magnesium, which as part of your diet, contribute to the reduction of tiredness and fatigue. Peanuts may also be good for the brain, as high-oleic peanut supplementation has the potential to optimize circulatory function in the brain and to enhance cognitive function, according to a 2016 study. 28 peanuts make a healthy handful!
Dates
Dates are high in fiber, which may help prevent constipation and help digestive health. Also, unlike other fruits, dates can be consumed at every stage of maturity.
4 dates make a healthy handful!
Dried apricots
Dried apricots are high in vitamin A, which contributes to the maintenance of normal vision and skin. Dried Apricots are high in vitamin A which helps maintain and glowing normal vision and skin. Thanks again to their high vitamin A content, eating dried apricots may help the maintenance of normal vision.
6 make a healthy handful!
Dried cranberries
Thanks to their antioxidant content, eating dried cranberries may help prevent recurring urinary tract infections. The most common bacterial infections, affecting nearly 150 million people every year, especially women.
28 g is the recommended daily allowance.
Dried figs
High in potassium, which contributes to good muscle function
Dried figs are remarkable for their phenolic content, a type of antioxidant. Antioxidants help protect your cells.
3-4 make up a healthy handful.
Prunes
Prunes may be good for your digestive system. Eating 100 g of prunes a day contributes to normal bowel function and may also help overall digestive health. Plus, Prunes have also been linked to the prevention and reversal of bone loss, especially in postmenopausal women.
4-5 make a healthy handful!
Raisins
Raisins may be good for blood pressure, as raisins are high in potassium, which contributes to the maintenance of normal blood pressure. Scientific studies have also seen an association between eating raisins and lower blood pressure. Raisins are a low-to-moderate-glycemic-index food (an indication of their effect on blood sugar level), which may help in the prevention of type 2 diabetes.
60 raisins make up a healthy handful!
Recipes
Chai, Macadamia & Coconut Ice Cream
This Chai Macadamia & Coconut Ice Cream is spiced with warming chai and hints of vanilla. This is a no churn recipe, where pre-soaking the macadamia nuts creates a creamy texture, avoiding the need for an ice cream machine. Ideal on a hot summers day!
For the chai tea spice mix:
3 tbsp. (45 g) ground cinnamon
1 tbsp. (15 g) ground ginger
1 tbsp. (15 g) ground cardamom
½ tsp. (2 g) ground allspice
½ tbsp. (8 g) ground cloves
½ tbsp. (8 g) ground nutmeg
For the ice cream:
1 + ½ cup (188 g) macadamia nuts –
soaked in hot water for 30 mins to 1 hour, then drained
1 + 2/3 cup (400 ml) full fat coconut drink
¼ cup (54 g) coconut oil
1/3 cup + 1 tbsp. (120 ml) agave syrup
1 + 1/2 tsp. vanilla extract (7 ml)
¼ tsp. (1 g) salt
2 tbsp. (30 g) chai tea mix
METHOD:
- To make the chai mix:
- In a small bowl, add the cinnamon, ginger, cardamom, allspice, cloves and nutmeg. Mix well to combine all the spices, then set aside.
- To make the ice cream:
- Shake the coconut drink tin to re-mix the coconut cream and liquid, which may have separated.
- To the jug attachment of a food processor, add in the coconut drink, macadamia nuts, coconut oil, agave syrup, vanilla extract, salt and chai tea mix.
- Next, blend on high speed until smooth and creamy, for 10 – 15 minutes. If the machine gets a little warm, pause, scrape down the sides with a spatula and then re-start the machine.
- Finally, transfer into a freezer safe container with a lid and freeze overnight.
- The next day, remove from the freezer 20 – 25 minutes before serving. Scoop and serve.
Sustainability
Nuts and dried fruit are good for us and for the planet.
Let us share some nut and dried fruit sustainability tips and facts.
- To minimize food waste, store nuts out of direct light and heat and always in an airtight glass container.
- 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.
- Only buy what you need. 20-50% of the food we buy ends up in landfill.
- When you enter stores, or when you contribute in marketplaces, make environmentally-friendly choices that are in favor of our planet.
- Read a book on a specific sustainability topic. A greater understanding of its causes will better prepare you to make a difference.
Discover our Nutfruit Films
At Nutfruit, nuts and dried fruits are our heroes.
What if they were the protagonists of a movie?
Discover these movie nuts and dried fruits with the newest Nutfruit Films.
An Almond named Anand has to cross the country to declare his love to his childhood friend Naisha, a Pecan, who is forced by her parents to move to the US for work. To carry out this feat, Anand will have the help of his inseparable friends. A fun-loving Walnut outgoes, a skittish Cashew, and a kind and loving Date who will help her friends no matter what. Come live the greatest adventure of your life with these four protagonists and introduce nuts into your daily basis.
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