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
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.