Dry Nuts and Dried fruits: An Asset For Your Health!

• The benefits of dry nuts and dried fruits
• Irresistible and practical fruits
• Healthy fruits
• Dry nuts and dried fruits for sport
• Raisins for running
• Dry nuts and dried fruits for vegetarians
• Seeds, nuts and dehydrated fruit
• Dry nuts
• Dried fruits
• What about the seeds?
• Eat dry nuts and dried fruits every day
• Manger des fruits secs tous les jours
• Organic dried fruits

It has been proven that moderate daily consumption of organic dry nuts and dried fruits has many advantages and health benefits. So, unscrupulously snacking on dry nuts and dried fruits? A quick tour of the question and practical advice for a healthy and balanced diet …

The benefits of dry nuts and dried fruits

Irresistible and practical fruits

“Eat five fruits and vegetables a day”, an important rule, but in practice sometimes challenging to implement… Yes but… precisely, dry nut/dried fruits can be a great asset, because they are above all fruits with very low water content, but many practical advantages: delicious, varied, small, they keep perfectly well, can be taken everywhere very easily, can be cooked in 1000 and 1 ways and can be eaten from morning to evening as a snack, as an aperitif, before an activity, after an effort…

Healthy fruits

Dry nuts and dried fruits are concentrated in fiber, minerals, essential fatty acids and vitamins and are suitable for the health and the body. They contain:

• Fibers, essential for the functioning of transit and satiety;

• Carbohydrates, a source of energy;

• Vitamins (A, B, C ..), minerals and trace elements (magnesium, potassium, calcium, selenium, iron, copper, zinc, manganese…);

• Phyto-substances that decrease the risk of cancer, hypertension, diabetes, and cardiovascular disease;

• Essential fatty acids (omega-3 and omega-6) that help protect against bad cholesterol and heart disease…

A very long study, carried out by British researchers over more than 80 years, was released in 2013, showing that regular consumers of nuts live longer! Be careful however, with allergies, especially for the little ones.

Dry nuts and dried fruits for sport

Sometimes “despised” for their caloric intake, dry nuts, and dried fruits are nevertheless beneficial for athletes:  Combined, they can play an essential role, with oil fruits rather upstream in the preparation and dried fruits during the efforts. They allow, in a lasting or imminent way, a good functioning of the muscles, a better recovery, and a muscular reinforcement. They are also a source of arginine for better blood flow and, therefore, nutrients that reach the muscles much faster. Real “fuels” for the body, they are essential and recommended in the context of sustainable work on physical performance.

Raisins for running

American researchers have studied, proven – and published in the Journal of the International Society of Sports Nutrition – a study demonstrating the benefits of raisins on endurance and sports activity. Result: Raisins are at least as effective as a sports energy supplement. Just as effective, but much more natural and organic and cheaper too!

Dry nuts and dried fruits for vegetarians

Being a vegetarian is a way of life and a choice. Vegetarian or vegan, yes, but without the deficiencies! And that’s good, dried fruits, combined with the same meal, cereals, and legumes, are a real alternative to animal proteins.

Seeds, nuts and dehydrated fruit

Dry nuts

“Nuts”, “shelled” or also called oleaginous fruits:

• Almonds are nutritious, rich in protein, magnesium, potassium, phosphorus, vitamin B2, and vitamin E;

• Nuts are a source of magnesium, phosphorus, iron and fiber and rich in vitamins and polyunsaturated fats (omega-3);

• Hazelnuts are rich in protein, magnesium, fiber, calcium, iron, and vitamins;

• Pecans are an excellent source of vitamin A, manganese and copper;

• Pistachios are rich in fiber, iron, magnesium, vitamins and monounsaturated fatty acids;

• Peanuts are a source of protein, lysine, polyphenols, zinc, manganese, copper and vitamin B3;

• Cashews are very rich in magnesium and copper;

• We could also talk about Brazil nuts, macadamia nuts, chestnuts…

Dried fruits

Dried fruit is fresh fruit that has been dehydrated, resulting in a high concentration of taste and nutrients. So there are almost as many dried fruits as there are fruits:

• Raisins are rich in iron and fiber and contain almost no fat;

• Dried apricots are exceptionally rich in vitamin A and contain iron, fiber, magnesium, potassium, and sodium, as well as vitamin B3;

• Dried apples are very low in calories, low in sodium and high in fiber;

• Dried bananas are rich in magnesium and quick sugars;

• Dried figs are a source of magnesium, calcium, and iron and are very rich in fiber;

• Dates are low in fat, high in fiber and a source of iron, magnesium, and vitamins;

• We could also talk about prunes (plums), goji berries (wolfberry)…

What about the seeds?

Seeds also offer many virtues because they contain the “food reserves” of future plants.  There are several kinds of seeds for snacking and cooking:

• Cereals like oats, wheat, corn, spelled and rice…

• Legume seeds such as beans, lentils, chickpeas, mung beans, and soybeans…

• Oil seeds such as flax, squash, sesame, sunflower, poppy, chia…

The ones we are interested in here are the oilseeds, perfect to complement the benefits of nuts and dried fruits and just as practical:

• Pumpkin seeds contain omega-6 and omega-3, vegetable protein, zinc, and vitamin A ;

• Sesame seeds are known for their manganese, phosphorus, and vitamin B. They are also rich in protein, minerals, and fiber;

• Sunflower seeds contain omega-9 and omega-6, unsaturated fatty acids and vitamin E ;

• Flax seeds are rich in omega-3, protein, fiber, mucilage, and vitamins;

• We could also talk about chia seeds, pine nuts, hemp seeds, poppy seeds…

Eat dry nuts and dried fruits every day

Without scruples, yes, without moderation, no!

Dry nuts and dried fruits are, for equal weight, much richer and more concentrated than fresh ones. They are excellent for health, but you should not abuse them: it is better to consume them regularly, in moderation (30g / day), and diversify them to take maximum advantage of their benefits.

Organic dried fruit

When talking about dry nuts and dried fruits, it is even more important to talk about “organic” because in addition to the chemicals, fertilizers, and pesticides used in conventional crops, dehydration and preservation unfortunately too often involve the use of dangerous substances. Organic dry nuts, organic dried fruits, and organic seeds are cultivated with respect for the environment, biodiversity, and regional constraints, most often harvested manually, dried in the sun. There is no addition of dyes or preservatives such as sulfites (hence more brown fruits, this is particularly true for apricots).

If you wish to buy dry nuts or dried fruits from Turkey, please do not hesitate to contact us by mail at  [email protected] or to call us at +90 532 361 5149. We can help you to get in direct contact with producers or provide you everything that you need.