Nut Dry Fruits

Introduction to Nut Dry Fruits: All That You Need to Know About Nature’s Miracle Foods:

Tree nuts commonly known as Nut Dry Fruits are a standard feature in many diets practiced today. These small foods that contain a lot of nutrients are good sources of vitamin, minerals and fats that are needed to live a healthy lives and are relishing. In this article, we will be describing the various available types of dry fruits and nuts and how they are helpful to the body ? and where we can get them in our daily meals?

 

What are Nut Dry Fruits?

Nut dry fruits are those fruits or seeds enclosed in a tough outer jacket. These are usually eaten after they have been dried, in the process that probably also makes them even more palatable and durable. Some of the examples of tree nuts are; almonds, walnuts, cashews, pistachios, and hazelnuts. These specific nuts are praised for their ability to pack health benefiting nutrients and can easily fit in most recipes.

Types of Dry Fruits and Nuts Names:

• Almonds: The almond is one of the most popular nuts known and used preferred because of its sweet taste and crispy texture. Due to this they are regarded as good source of vitamins.
• Walnuts: Popular due to their kidney like appearance and crunchy texture, walnuts have acids which help to improve heart health.
• Cashews: Cashews are delicious and their taste can be compared to creamy styled foods and are usually a dietetic addition to sweet or salt dishes.
• Pistachios: Besides the fact that they are yummy, they fit into the healthy food bracket since they consist of fiber and protein.
• Hazelnuts: Famously associated with the nut those chocolate spreading come from, these are very rich in healthy fats.
• Pecans: Indeed, pecans have a buttery taste and are seen as healthy for the heart.
• Macadamia Nuts: These nuts have very creamy taste, very dense nutrients.
• Brazil Nuts: These large nuts are very nutritious and play a part in thyroid and immune boost.

Dry Fruits and Nuts Names:

• Heart Health: Nuts are good for health and do not contribute to increased levels of cholesterol that cause heart diseases.
• Weight Management: This is because fats from nuts although are good for management of weight.
• Brain Health: The choosy nutrients found in walnuts improve brain function and may shed light on how the brain ages.
• Bone Health: Some of the other nuts that can be taken include almonds and cashew nuts. They contain calcium and magnesium that are essential in the building of bones.
• Skin Health: Most nuts are very healthy as they help shield the skin from additional free radical damage.
• Blood Sugar Control: These nuts are very rich in fiber; therefore, those with diabetes should include it in their daily diet.

How to Use Nut Dry Fruits into Your Diet:

• Snacking: You can take a nut as a snack as it is very healthy for you. Make it a habit for you to have a small container of mixed nuts ready in your bag in case of emergencies.
• Breakfast: You can include chopped nuts as a topping to oatmeal you take in the morning or include it in your yoghurt or smoothies.
• Salads: Nuts are best used to garnish salads primarily for a textural purpose and also to add on flavor. These nuts bear specific importance and include almonds, walnuts and pecan nuts.
• Baking: Nuts are good for baking and are always recommended because they give your food extra richness. There are many recipes in which they can be used like in cookies, cakes and in bread.
• Cooking: Even in savory recipes nuts may be employed. Adapt cashews in stir fry dishes, almonds for pilaf or even make pine nuts pesto.

• Nut Butters: Eaten on toast or crackers, mixed with fruits or vegetables or used as a dip for fruits and green vegetables which have been blanched.
• Trail Mix: Take advantage of the nuts to make your own trail mix by mixing the nuts with dried fruits and seeds.

Nutritional Profile of Common Nut Dry Fruits

Almonds:

• Calories: 160 per ounce (28 grams)
  Protein: 6 grams
  Fat: 14g of which most fat is monounsaturated
  Fiber: 3.5 grams

Walnuts:

• Calories: 185 per ounce (28 grams)
  Protein: 4 grams
  Fat: 4.18g (mainly polyunsaturated)
  Fiber: 2 grams

Cashews:

• Protein: 5 grams
  Fat: Quoted amounts of fat is 12 grams per 100 grams of which 92% is monounsaturated.
  Fiber: 1 gram
  Iron: 11% of the DV
  Zinc: 10% of the DV

Pistachios:

• Calories: 160 per ounce (28 grams)
  Protein: 6 grams
  Fat: 13 grams (mainly monounsaturated)
  Fiber: 3 grams

Hazelnuts:

• Protein: 4 grams
  Fat: about 17 grams of them being monounsaturated
  Fiber: 3 grams

Pecans:

• Protein: 3 grams
  Fat: 20 grams (majority of monounsaturated)
  Fiber: 3 grams
  Magnesium: 8% of the DV

Macadamia Nuts:

• Calories: 204 per ounce (28 grams)
  Protein: 2 grams
  Fat: 21 grams of which 14 grams were monounsaturated.
  Fiber: 2 grams
  Thiamine: 28% of the DV

Brazil Nuts:

• Calories: 187 per ounce (28 grams)
  Protein: 4 grams
  Fat: approximately 19 grams of it of which the majority are monounsaturated.
  Fiber: 2 grams
  Selenium: 988% of the DV

Tips for Buying and Storing Nut Dry Fruits:

• Buying: Select dried fruit and nut mix that are fresh, those that have not started developing mold, or any bad smell coming from the nuts. In light of this fact, nuts should be un-salted and un-roasted in a bid to remove unhealthy fats which are found in many nuts.
• Storing: Food nuts need to be placed in an airtight pack and should be stored in a cool and dry and dark area.
• Freezing: In fact, dry fruits and nuts can be frozen for long term storage. Always ensure that you store them in an airtight jar or plastic container or better still, an airtight freezer bag.

DIY Nut Dry Fruits Recipes:

• Homemade Nut Butter: Roast the nuts in an over and then grind in a food processor until pasty. Any time for that little extra special something, sprinkle of salt or a drop of honey.
• Nut Milk: Harvest nuts, rinse and place them in a bowl of water, let them sit for at least 8 hours, then blend the nuts for a few minutes and pour through a nut milk bag to separate the milk. Consume as a dairy substitute- free from milk products.
• Nut Energy Bars: Mix the nuts, the dried fruits and a binder which is honey or dates for the recipe. Just press it into the pan and put it in the refrigerator until firm.

Conclusion:

Dry fruits and nuts are a rich and greatly powerful food stuff that can be incorporated in the diet. Lack of cholesterol and high vitamins and mineral content as well as disease prevention properties make them a preferred food type for every age group. Referring the fact that nuts are delicious and can be eaten at low liter for snack, used in meals, or used as ingredients for home cooked recipes, nuts have the potentials of adding value to our diet and improving the general standard of our health.

A chance to have small but powerful foods that will add to your diet the required nutrients and good health. With this knowledge of the various types of nut dry fruits, how healthy they are, and how to include them in our diets we hope that one will be in a position to make healthier eatery choices.