About Dry Fruits :

Dry Fruits are dried fruits that have had almost all of the water content removed through drying methods either by natural methods or by artificial methods.

The fruits shrink during the process, leaving small, energy-dense dried fruits with variety of delectable flavors.

Raisins are the most common type of dry fruits, followed by dates, prunes, figs and apricots.

Dried fruit contains significantly more sugar per serving than fresh fruit (which increase its calorie content). Because some dried fruits like mango, cranberry, banana, pineapple and apple, Sugars added in processing to prevent the fruit from spoiling and so it can be preserved for much longer than fresh fruit, this make dry fruits (which are already available packed in small packages) a handy snack particularly on long trips and travelling where refrigeration is not available.

Dry fruits offer most of the nutritional values that of fresh fruits, They are zero cholesterol and fats, and an abundant source of proteins, vitamins, minerals, natural sugars and dietary fiber.

Here are the most common and mutual ingredients between dry fruits and their health benefits:

1.       Fibers:

Dried fruits generally contains more fiber than the same-sized serving of their fresh counterparts:

	grams of fiber per cup of Dried Fruits	grams of fiber per cup of Fresh Fruits
apricots	6.5 g of fiber per cup	3.1 g of fiber per cup
seedless grapes	5.4 g of fiber per cup	1.4 g of fiber per cup

Fiber helps keep your digestive system running smoothly. And it also helps to prevent obesity, heart disease and some forms of cancer.

2.       Antioxidants:

Some dried fruits are a good source of certain antioxidants. For example, Phenols (a type of antioxidant) are more abundant in fruits like dates and figs than in some fresh fruits, antioxidants help to fight heart disease, cancer, osteoporosis, diabetes, cancer and degenerative diseases of the brain.

3.       Nutrients:

Dried fruits like raisins, apricots, figs and prunes contain high amounts of Beta-carotene, vitamin E, Niacin, Iron, Magnesium, Potassium and Calcium because most of the water is extracted from dried fruits, this concentrates all their nutrients into a small package.

4.       Fat and Calories:

Dried fruits contain little to no fat. But they contain significant calories per serving, making them a natural source of energy and a good supplement source.

Below are some examples of the natural sugar content of dried fruit:

·         Raisins: 59%.

·         Dates: 64–66%.

·         Prunes: 38%.

·         Apricots: 53%.

·         Figs: 48%.

• Dates:

Of all the dried fruit, Dates are one of the richest sources of antioxidants, They are also rich in vitamins, proteins, minerals, natural sugar and other plant compounds.

Dates are an excellent source of Iron and hence extremely beneficial for people suffering from Anemia.

Being naturally high in sugars such as glucose, fructose and sucrose, dates can give an immediate boost of energy. On other side, they have a low glycemic index, which means that eating them should not cause major spikes in blood sugar levels.

The fiber content present in dates helps to promote digestion and relieves constipation.

Ripe dates are also rich in Potassium, which helps to control diarrhea. 

These are some of date benefits:

1.    Promotes bone health
2.    revitalizes the body instantly
3.    Maintains healthy hair
4.    moderates blood sugar
5.    Maintains healthy nervous system
6.    Treats anemia
7.    protects from atherosclerosis
8.    helps with labor in pregnant women
9.    Treats night blindness.

• Apricots:

The dried version of these beautiful orange fruits provides about 47% of body daily vitamin A needs. In addition, it is rich of beta carotenoid content which both prevent age related loss of sight in older people. It also helps to strengthen the optic nerves.

Moreover, they are a good source of potassium, Calcium, vitamin E, iron and copper.

Calcium is required for bone formation and development while potassium is instrumental in the absorption, distribution and excretion of Calcium in the body.

Vitamin E, A and C, like all anti-oxidant vitamins, which Apricots have a very high levels of them, are vital in fighting the negative effects of free radicals, Especially in summer when the sun is at its strongest. They also help to reduce fine lines and wrinkles and gives the skin a smooth appearance. They also enable faster cell regeneration to replace the dead skin cells.

Dried apricots have also anti-cancer properties and inhibit cancerous growths and they are good for the immune system.

Here are some of apricot benefits:

1.    Protects your skin from cell damage

2.    Improves vision

3.    Keeps your bones and gums healthy

4.    Boosts immune system

5.    Removes premature signs of ageing.

• Raisins:

Raisins are made from dehydrated grapes. Raisins alone are a powerful source of calcium and vitamin A that are beneficial for bone formation and prevent weakening of vision. They have been known to reduce acidity and help in digestion.

These are some of raisin benefits:

1.    Relieves constipation.
2.    Improves vision.
3.    Improve blood sugar control.
4.    Promote weight gain.
5.    Lower blood pressure.
6.    Maintains a healthy digestive system.
7.    Cures common cold and fever.
8.    Keeps your teeth and bones healthy.
9.    Decrease inflammation.

• Prunes:

Prunes are dried plums. They are being rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K. They are known for their natural laxative effects because of their high content of fiber and a sugar alcohol called sorbitol. Prunes are also rich in a mineral called boron, which can help fight osteoporosis.

Another heath benefits of prune:

1.    Helps to improve stool frequency and consistency.
2.    Effective at relieving constipation.
3.    Inhibits the oxidation of LDL cholesterol.
4.    Prevents heart disease and cancer.
5.    Does not cause rapid spikes in blood sugar levels.

Recommendation

Like many other foods, dried fruits have both good and bad aspects; bad if you exceed the normal amounts or you didn't watch out what are you eating exactly. 

Sulfites are added to some dried fruits to preserve color and look more appealing, which may cause adverse effects in sensitive individuals.

In addition, some fruits are coated with sugar or syrup before being dried.

And to avoid these additives, it is very important to read the ingredients and nutrition information found on the package.

You can also avoid eating over amounts by measuring with your hand or buying individual dry fruits snack sized packs.

However, the right and regular mix of dry fruits and nuts give you every reason to include them to your food system. They are all you need to maintain a healthy lifestyle.

Dry fruits as traveling snacks:

Dried fruits are refreshing snacks, and the variety available today makes it a snap to create something amazing.

you can buy several different types of fruit and then make your own mix, so you get a little bit of everything you love, and will end up costing less dollars than those snacks from the airport, can be tailored to your tastes, will save you any pre-flight stress at the newsstand and will make your flight feel easy-breezy!

About Nuts

Nuts are type of fruit. but unlike most types of fruit; they aren't sweet and are high in good fat.

Nuts have a hard, inedible outer shell that usually needs to be cracked open to release the edible seed inside.

Fortunately, you can buy most nuts from the store "pre-shelled" so that you don't have to crack them open yourself.

Nuts are undeniably tasty, Versatile, satisfying and Widely Available

They can be purchased in grocery stores or online.

They are available in a wide variety of options, including salted or unsalted, seasoned or plain, raw or roasted , even Organic ingredients , etc..

Nuts can be kept at room temperature, which makes them ideal for on-the-go snacks and traveling. Eating nuts is a very enjoyable way to improve your health while you are travelling.

Types of Nuts

Almonds, Brazil nuts, Cashews, Hazelnuts, Macadamia nuts, Pecans, Pine nuts, Pistachios and Walnuts are the most commonly consumed nuts.

Nuts can be grouped into a few different classes, which are:

• True nuts: These nuts fit the definition of a botanical nut, meaning that they do not open to release their seeds. Chestnuts, hazelnuts and acorns are a few examples of true botanical nuts.
• Drupes: A drupe is a type of fruit that contains an outer fleshy part surrounding a shell with a seed inside. Peaches, plums and cherries are considered drupes, as are walnuts, cashews, almonds and pecans.
• Gymnosperm seeds: These are a type of seed that are not enclosed. Pine nuts and gingko nuts are classified as gymnosperm seeds.
• Angiosperm seeds: These seeds are contained within a larger fruit. Some examples are Brazil nuts, macadamia nuts and peanuts.

Nuts types are also further separated by how they grow. As their names suggest, tree nuts like almonds, walnuts and cashews grow on trees while groundnuts like peanuts which are technically a type of legume like peas and beans, that ripen underground, but peanuts are often referred to as nuts because they have similar nutrition profiles and characteristics.

Top Health Benefits of Nuts:

1.       Nuts Are a Great Source of Many Nutrients:

One ounce (28 grams) of mixed nuts almost contains :

• Calories: 173
• Protein: 5 grams
• Fat: 16 grams, including 9 grams of monounsaturated fat
• Carbs: 6 grams
• Fiber: 3 grams
• Vitamin E: 12% of the RDI
• Magnesium: 16% of the RDI
• Phosphorus: 13% of the RDI
• Copper: 23% of the RDI
• Manganese: 26% of the RDI
• Selenium: 56% of the RDI

Generally, some nuts have higher amounts of certain nutrients than others.

2.       Nuts are an antioxidant powerhouse:

Antioxidants help control free radicals, which are unstable molecules produced as a normal part of metabolism. Free radical production increases in response to heavy sun exposure, stress, pollution and other causes.

Although free radicals can play a beneficial role in immune response, having too many can lead to cell damage. When your level of free radicals is too high, your body is said to be in a state of oxidative stress, which increases disease risk .

The antioxidants in Nuts can combat oxidative stress by neutralizing free radicals so they can't harm your cells. and protect the delicate fats in your cells from being damaged by oxidation.

The studies were including walnuts, almonds, pecans and cashews.

3.       Nuts Can Help to Lose Weight:

Although they're considered a high-calorie food, research suggests that nuts may actually help you lose weight .

 Analysis of data from a large study called the PREDIMED study assessed the effects of the Mediterranean diet, found that those assigned to eat nuts lost an average of 2 inches (5 cm) from their waists.

even though the calorie counts listed for nuts are quite high, studies have shown that body doesn't absorb all of the calories . This is because a portion of fat stays trapped within the nut's fibrous wall during digestion.

For instance, the nutrition facts on a package of almonds may indicate that a 1-oz (28-gram) serving has 160–170 calories, but your body only absorbs about 129 of those calories.

The studies were done on walnuts and pistachios.

4.       Nuts Can Lower Cholesterol and Triglycerides:

Nuts have impressive effects on cholesterol and triglyceride levels.

The cholesterol-lowering power of nuts is believed to be due in part to their high content of monounsaturated and polyunsaturated fatty acids.

The researches were about pistachios, almonds , hazelnuts, walnuts, peanuts , pine nuts and macadamia nuts.

5.       Nuts Are Beneficial for Type 2 Diabetes and Metabolic Syndrome:

Nuts are one of the best foods for people with metabolic syndrome and type 2 diabetes.

Having a condition called metabolic syndrome is strongly associated with type 2 diabetes which is a common disease that affects hundreds of millions of people around the world.

First off, Nuts are low in carbs and don't raise blood sugar levels much. Substituting nuts for higher-carb foods should lead to reduced blood sugar levels.

Nuts may lower oxidative stress, blood pressure and other health markers in people with diabetes and metabolic syndrome.

However, the evidence is mixed and not all studies have found a benefit from eating nuts in people with metabolic syndrome.

Pistachios were the main nut of the studies.

6.       Nuts have strong anti-inflammatory properties:

Inflammation is the body's way of defending itself from injury, as well as bacteria and other potentially harmful pathogens.

However, chronic (long-term) inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging.

Specific nuts have been found to fight inflammation in healthy people and those with serious diseases. These include pistachios, Brazil nuts, walnuts and almonds.

7.       Nuts Are High in Fiber:

Although your body can't digest fiber, the bacteria that live in your colon can.

Many types of fiber function as prebiotics or "food" for your healthy gut bacteria.

Your gut bacteria then ferment the fiber and turn it into beneficial Short-Chain Fatty Acids (SCFAs).

These SCFAs have powerful benefits, including improving gut health and reducing risk of diabetes and obesity.

In addition, fiber helps you feel full and reduces the number of calories you absorb from meals, by increasing fiber intake from 18 to 36 grams daily might result in up to 130 fewer calories being absorbed.

8.       Nuts are extremely good for heart's health:

Nuts help lower heart disease and stroke risk because of their benefits for cholesterol levels, LDL particle size, artery function and inflammation.

They showed the ability of increasing HDL (good) cholesterol levels and large LDL particles, on other side Nuts had a significant decline in small, dense LDL particles which may increase heart disease risk more than larger LDL particles.

In addition, people who consume nuts with a high-fat meal had better artery function and lower fasting triglycerides than who consume olive oil with same meals, regardless of their initial cholesterol levels.

Recommendation:

Nuts are one of the healthiest snacks you can eat whether in the air, on tour, on the road or anytime essentials . Nuts are healthy because they contain a wide range of essential nutrients and as long as they are minimally processed and have less added ingredients.

However, don't deprive yourself of eating Nuts even if they contain amounts of salt or added flavors to them, you can still get many of their beneficial effects though. 

Also, always try to keep some nuts packs in your personal bag in case of the need for quick bites at busy places such like airports or airplanes. this healthy eating habit will save you from hunger and give you the feeling of fullness which will keep you away from high calorie fast food, save your limited time and budget while away from home.

Following this advice will help your trip to go smoothly. So go nuts!

 nutrition facts of the most commonly consumed nuts are below:

One ounce (28 grams or a small handful) of	Calories	Total Fat/ grams	Protein/ grams	Carbs/ grams	Fiber/ grams	Vitamin E % of the RDI	Magnesium % of the RDI
Almonds	161	14 g	6 g	6 g	3.5 g	37 %	19 %
Hazelnuts	176	9 g	6 g	6 g	3.5 g	37 %	20 %
Walnuts	182	18 g	4 g	4 g	2 g	1 %	11 %
Cashews	155	12 g	5 g	9 g	1 g	1 %	20 %
Pecans	193	20 g	3 g	4 g	2.5 g	2 %	8 %
Macadamia nuts	200	21 g	2 g	4 g	2.5 g	1 %	9 %
Peanuts	176	17 g	4 g	5 g	3 g	21 %	11 %
Brazil nuts	182	18 g	4 g	3 g	2 g	8 %	26 %
Pistachios	156	12.5 g	6 g	8 g	3 g	3 %	8 %