Dietkart Blog: Edible fruit & Nuts : Bite sized, Convenient Power Snacks

The edible fruit and nuts are classified in the European Classification of Goods (CN) according to:

their 'genus' or plant family - for example citrus fruit such as oranges and grapefruit
their state - they may be fresh, chilled, frozen, dried or provisionally preserved

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.

Benefits of 6 common Nuts and Dry fruits

Nutrients

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.