Why dried fruit & nuts make good snacks

Whether you work in the office or had a workout, it is always important the best foods to eat when your downtime, which won’t give you a bloated stomach.

Almond Nuts Feel Good Co-operative

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It is recommended that foods like fruit, vegetables, nuts, seeds, beans, wholegrains, and other ingredients should be eaten regularly, not just, because they taste good, but each of them can play a fundamental role in helping to avoid and overcome a variety of illnesses.

Even the most commonplace ingredient is a pharmaceutical factory, manufacturing and storing hundreds of different substances known as phyto (plant) chemicals. The mixture of vitamins, minerals and phytochemicals, found naturally in foods, contribute to the body’s natural defences against damage and disease.

FACT: Did you know the word fruit comes from the Latin “efruii,” which means to enjoy.

Seeds are not just for birds

With seeds, these are the reproductive structure of a plant and consist of an embryo and a food store. The function of fruit is to protect the seeds. There are two main types, temperate zone fruits, and tropical fruits. Wild fruits, such as cranberries and blueberries, are thought of as modern fruits.

Nuts are single-seeded dry fruits. The edible portion is the embryo, which contains the nutrients for nourishing young seedlings.

Benefits of Dried Fruit

Dried Fruit Feel Good Co-operative

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One tablespoon of dried fruit equals one portion of the daily requirement of fruit and vegetables, and makes an excellent power snack to quickly replenish energy. It takes approximately 4-5lbs of fresh grapes to produce a 1lb of sultanas, so their nutrients are very concentrated. Dried fruits contain a large amount of vitamins and minerals, and have high fibre content.

They are rich in easily absorbed fruit sugar, which has an alkaline reaction and neutralize the acids formed in the body by foods such as meat and eggs. Dried fruit has virtually no fat or cholesterol but is higher in calories than the equivalent weight of fresh fruit.

Nuts – the ultimate snack

Cashew Nuts

Cashew Nut (Image credit: Pixbay)


Not only are Nuts are high in fibre and a good source of protein, minerals, and vitamins, but they contain essential fatty acids, which the body needs for good health, and monounsaturated fat, which helps to lower cholesterol. However, nuts are still high in fat, so it is best not eaten too many, and avoid salted ones.

It is advisable, if one has a family history of nut allergies, they should avoid nuts during pregnancy, and not give them to children in their early years. It is important to remember that nut allergies can be potentially fatal.

Download our Nuts Factsheet on the best nuts and their nuritional benefits.  

Bringing it all together

To sum up, like nuts, seeds are high in protein, fibre, minerals, and vitamins. They make a healthy snack, and add extra texture and flavour to breads, salads, casseroles, and breakfast cereals. They can also be eaten raw, or dry roasted but, like nuts, they can also trigger an allergic reaction.