Nutritional Value of Dried Fruits & Nuts

Dried fruits and nuts have many health benefits. They  are tasty, easy to prepare and transport. They satisfy both sweet and salty  cravings and can be added to food for extra flavor. Fruits and nuts are full of  nutrients, and unless you buy salted nuts, have almost no negative ingredients.  When sticking to a serving size, they are virtually the perfect snack.


The most common dried fruits include raisins, apricots,  dates, apples, plums and figs. They can be bought at almost any grocery store.  According to the University of Nebraska Cooperative Extension, almonds,  hazelnuts, pecans, peanuts, walnuts, pistachios and some pine nuts have the  highest nutrient value. The nuts are rich in oils, but do not exceed five grams  of fat per 50 oz. serving. Various nuts can be bought fresh from farmers  markets. Buy raw and unsalted nuts for optimal health benefits.


Nuts contain omega-3 fatty acids which help lower bad  cholesterol and raise good cholesterol. This can reduce the risk of Type II  diabetes and blood lipid disorders. Nuts are a good source of vitamin E, which  can reduce risk of Alzheimer’s, cardiovascular disease and cancer. Peanuts and  other legumes have niacin, folate and vitamin B, which reduce the risk of heart  disease and birth defects. Pine nuts, peanuts and almonds have between 6 and 7  grams of protein per 1 oz. serving. Dried fruits have high amounts of fiber,  vitamin E, vitamin A and niacin.

Recommended Daily Intake

The United States Food and Drug Administration  recommends that adults and teenagers get three and a half to six and a half  servings of fruits or vegetables per day. Children age five to 12 need 2.5 to 5  cups per day. These ranges are based on sedentary to active lifestyles. Dried  fruit contain fiber, and the USDA recommends adults consume at least 25 g per  day.  One ounce of walnuts meets the RDI for omega-3 fatty acids. According to  “The Wall Street Journal: Health,” eating 1.5 oz. of nuts per day reduces risk  of heart disease, but 2.5 oz. significantly lowers triglycerides and cholesterol  levels.


Dried fruit and nuts make a delicious snack between  meals. Their combination of protein and carbohydrates will satisfy body fuel  needs and help you stay full. They are very portable, so pack a baggie full of  them and keep it in your purse or car so they are always available. Add nuts and  dried fruit to a salad for extra flavor. They can even be a topping on ice  cream, or for a better option, frozen yogurt. It’s a healthy alternative for  satisfying that sweet craving.

Please visit us at: OR Call us at: 816-531-3107 for all of your candy needs and healthy snack needs.


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