Dried fruits offers some advantages over fresh fruits: a longer shelf life and portability. If you are watching your weight, dried fruits should be eaten in moderation as they contain significantly more calories per serving than fresh fruits. Some dried fruits contain sugars added in processing which increase its calorie content. However, dried fruits without additives offer numerous health benefits.
High Fiber
Dried fruits generally contains more fiber than the same-sized serving of their fresh counterparts. Fiber helps keep your digestive system running smoothly. Dried apricots, for example, contain 6.5 grams per cup, while fresh apricots contain just 3.1 grams. A cup of raisins contains 5.4 grams of fiber versus just 1.4 grams for seedless grapes. Fiber not only helps your digestive system. According to the Harvard School of Public Health, it helps prevent obesity, heart disease and some forms of cancer.
Antioxidants
Some dried fruits are a good source of certain antioxidants, according to a 2005 study in the "Journal of the American College of Nutrition." Phenols, a type of antioxidant, are more abundant in fruits like dates and figs than in some fresh fruits, leading researchers to advise that more dried fruits be included in the American diet. Plant polyphenols have been found to fight heart disease, cancer, osteoporosis, diabetes, cancer and degenerative diseases of the brain, according to the November-December 2009 issue of "Oxidative Medicine and Cellular Longevity."
Nutrient Density
Because most of the water is extracted from dried fruits, their nutrients are condensed into a small package. Dried fruits like apricots, raisins, prunes and figs contain high amounts of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium, reports the European Food Information Council.
Fat and Calories
Dried fruits contains little to no fat. They also contain significant calories per serving, making them a natural source of energy for athletes. They are also a good supplement for people seeking to gain weight healthfully. If you are watching your weight, you may want to limit your intake of dried fruit due to the calorie content.
Like other plant foods, nuts provide a range of nutrients, including large quantities of healthy monounsaturated and polyunsaturated fats (49–74% total fat), and moderate amounts of protein (9–20%) (except chestnuts which are low fat).
Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other phytochemicals such as antioxidant compounds (flavonoids and resveratrol) and plant sterols.
The 2013 Australian Dietary Guidelines include nuts in the same food group as meat, fish, poultry, eggs and legumes, due to their protein content. A daily serving of 30g is recommended, but an additional 10g of nuts a day can be used in place of other healthy fat foods as well.
Each nut variety contains its own unique combination of nutrients and is generally rich in a few nutrients such as:
Almonds: protein, calcium and vitamin E
Brazil nuts: fibre and selenium: just two brazil nuts a day provides 100% RDI for selenium for an adult
Cashews: non haem (plant based) iron and a low GI rating
Chestnuts: low GI, fibre and vitamin C (although much vitamin C is lost during cooking)
Hazelnuts: fibre, potassium, folate, vitamin E
Macadamias: highest in monounsaturated fats, thiamin and manganese
Pecans: fibre and antioxidants
Pine nuts: vitamin E and the arginine amino acid
Pistachios: protein, potassium, plant sterols and the antioxidant resveratrol
Walnuts: alpha linoleic acid: plant omega 3 and antioxidants
Nuts are naturally low in sodium, contain potassium and most contain some carbohydrate in the form of natural sugars. Chestnuts are different they are rich in low glycemic index carbohydrates and low in fat making them more like a grain than a tree nut.
