Dried Fruit And Nuts

Dried fruits and nuts play important roles in the diets of Homo sapiens. Dried fruits and nut are important because they are very nutritious. The body is provided with protein and numerous other essential vitamins by dried fruits and nuts. These vitamins include vitamins A and E.

They are also sources of minerals such as phosphorous and potassium and fiber. Dried fruits and nuts are equally very rich in carbohydrates as well as oils. Therefore, it is advised that they should not be taken in excess.

Nutritional make up of them is not the same. Nuts originate from various plant groups. Nuts are seeds of trees covered with a hard shell.

We will consider some nuts in detail. We can use nuts in various ways: whole, flaked and grouped nuts and nut butters are very much available. Nuts may be applied to sweet dishes, cakes and biscuit. Moreover, nut butters may be added to stew and soup to make thick.

Nuts and what they offer

Let's us examine some nuts and their nutritional contents.


It originated in the American continent but is now widely grown in Africa and Indian subcontinent. This nut endures drier conditions than so many other nuts. It grows in a strange manner on the tree. It hangs below a fleshy fruit.

The cashew nut is related to the pistachio, mango and poison ivy. It contains high level of carbohydrate and protein. One hundred grams of cashews contain sixty micrograms of vitamin A, seventeen point two grams of protein and three point eight milligrams of iron.

Nut almonds

This nut is said to have originated from the Near East. However, it is now grown in South Australia, South Africa, western Asia, Southern Europe and California in the United States of America.

Almond oil is used for making skin moisturizing lotions as well as flavoring. The oil is gotten from the bitter almond kernel . Sweet almond is farmed for nuts. This is for eating and has the highest t percentage of nut trade in the world. There is also almond flour. Nutritious nut milk is made from almond. Almonds have large concentration of nutrients.

One hundred grams of almonds contain sixteen point nine grams of protein, four milligrams of iron two hundred and fifty milligrams of calcium, twenty milligrams of vitamin E, three point one milligram of zinc and zero point ninety two milligram of vitamin B2.


South Europe is the place of origin of the sweet chestnut. It is grown in some other places for timber as well as nuts. Chestnut has many uses. They are used in fritters, porridges, soup, stuffing and also stew. It can be roasted or boiled whole. It is available fresh in the autumn.

Moreover it could be dried, ground into flour or canned. Dried chestnuts should be soaked in water for at least one to two hours and boiled for close to an hour.

Fresh ones need up to forty minutes before it is peeled. If stored in syrup chestnut become maroon - glace, a popular delicacy. It is high in starch but very low in fat and protein. One hundred grams of chestnuts hold thirty-six point six grams of carbohydrate; two grams of protein and two point seven grams of fat.

It is important to note that chestnut is the least proteins nut.

Macadamia nuts

Macadamia nuts are very costly with a tasty creamy flavor and crunchy texture. It is indigenous to North East Australia but now cultivated in commercial quantity in Hawaii. It is quite low in carbohydrate but much in fat. 100g of macadamia nuts contain seven grams of protein and forty milligrams of calcium.


The origin of this nut is Southeast Europe and central and west Asia. Its now grown in some other countries such as United Kingdom, U.S.A and China. It serves both the nut and timber purposes. Its oil (walnut oil) is used in preparing artist paints. The black walnut from North America was brought to United Kingdom in the 17th century.

So also the butternut is from North America. Two of them have stronger shells than European nuts. Walnuts are high in fat because of it s ranciding nature it should be kept in freezer or the fridge. 100g of walnuts contain ten point six grams of protein and 2.4mg of iron.


It is a native of south America just as the name suggests. The nuts grow in a strong woody fruity that resembles coconut shell that has to broken to discover the twelve to twenty nuts inside. They are high in fat and protein. One grams of Brazils hold twelve grams of protein, sixty one gram of fat, two point eight milligram of iron , one hundred and eighty millgram of calcium and four point two mg of zinc.

Pine Nuts

they are seeds of the stone pine it is originated from the Mediterranean region. However, seeds of many other pines are taken in many part of the wold. These include the seeds of the Korean pine or the north American pine tree. These are difficult to harvest and very expensive . They are esential for pest sauce and taste good if toasted.

These nuts can quickly be rancid and must be store properly in freezer. One hundred pine nuts contain thirty one grams of protein. It is the highest protein us of the nuts and seeds.


This is native to near EAst and central Asia although it has long been grown in Mediterranean part of the word. These days they are well grown in the United States. They used to be roasted and salted in their shells. The pistachios are very expensive nuts. One hundred grams of pistachios contain nineteen point three grams of protein, fourteen milligram of iron and 140mg of calcium.


These are well grown and known in the tropical parts of the world. The nut is covered in an outer coating on the tree. One intriguing aspect of the coconut tree is that all its parts are useful. The trunks is used for timber, the fibrous husk produces coirs the leaves for the thatch and the nut itself for food . Unripe one contains milk.

The nutmeat can be taken fresh or dried. This can be obtained in the block of creamed coconut. Oil is also gotten from the nutmeat, which is used for cooking. Margarines, soap and detergent are also made from coconut oil. Coconut contains a lot of fat.

Dried Fruits

Some dried fruits are all natural. Some have sulfur only added to them to preserved natural color, some sweetened and sulfured and some sweetened only without sulfur.

While some are preserved with Potassium Sorbate for soft and moist fruit.

Here are some examples of every kind of Dried Fruits

Sweetened, no added sulfur

No sugar added, sulfur added to preserve natural color

No added sugar or sulfur. Preserved with Potassium Sorbate for soft and moist fruit

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