Everything You Need to Know About Fruit & Nuts

Snacking on fruit and nuts is one of the most delicious ways to improve your diet. While you already know that fruit is the juicy champion that gives us Vitamin C and a whole host of other vitamins and minerals, did you know how powerful nuts are? So powerful that a study found that those who eat a handful of nuts per day are likely to live longer than those who don’t!
If that’s not enough to have you sneaking more fruit and nuts into your lunch box, read our guide that covers the history of dried fruits and nuts, their health benefits and their optimum growing climate.

The History of Dried Fruits

Dried fruits are an important part of some of our most popular products at J.C.’s Quality Foods; fruit and nut mixes. While more households across Australia are seeing the benefits of locally-grown products, the idea of snacking on dried fruits isn’t a new one.

In fact, the process of drying fruit has been around for centuries – or even longer. The intention was to help preserve the fruit, as dried fruit lasted longer and was handy to have around when fresh fruit was in short supply.

Dried fruit goes way back to the bible, which mentions Figs and Raisins. Since then, it has made its way across the west, where grape cultivation was introduced to California in the mid 1800’s. The first Californian raisin crop took place; a product that eventually became a staple of the area. Now, Raisins are enjoyed worldwide, along with dates, Figs, Dried Apples, Apricots, Berries and more!

The history of nuts

Researchers in Israel have found that our ancestors were snacking on nuts as far back as 780,000 years ago! Almonds, Pistachios, Acorns and Water Chestnuts formed a major part of our diet back then.

Before proper tools were invented, people (mostly Native Americans) would bash nuts against stones to crack them open and get to the good stuff inside. The nuts were either eaten whole or were ground with a mortar and pestle in order to make nut butter or flour. This ground produce became a staple in our diets, forming a part of so many other food items.

Over the years, nuts have gained some prestige and the Romans considered Walnuts a “food for the gods”. The Macadamia nut originated here in Australia, tracking back 60,000 years with our Indigenous community, though it’s also commonly linked with Hawaii nowadays.

The health benefits of fruit and nuts

Dried fruit is sweeter than its fresh counterparts because the natural sugar is more concentrated, but have you ever wondered about the health benefits it offers? How does it compare to fresh fruit? Let’s take a look at the health benefits of both nuts and dried fruit.

1. One serving of dried fruit contains a large portion of your vitamin intake. The average “serving” of dried fruit is 30g. It contains (mostly) around the same amount of nutrients as fresh fruit, just condensed into a smaller, drier package.
2. Dried fruit is full of antioxidants. Nibble on dried fruit for a great source of antioxidants, especially polyphenols. They help with digestion issues, weight management, cardiovascular diseases and other illnesses.
3. Nuts are nutrient-dense. Your daily intake of nuts will provide you with a good helping of unsaturated fatty acids, vitamins, minerals, fibre and antioxidants.
4. Nuts could lower cholesterol levels. Nuts have a high concentration of monounsaturated and polyunsaturated fatty acids. Nuts including almonds and hazelnuts could raise “good” cholesterol and pistachios seem to lower triglyceride levels in people with diabetes.
5. Fruit and nut mixes could help with weight loss. Ditch the chips and chocolate and choose healthier snacking. Though considered a “high calorie” food, studies suggest fruit and nuts could actually aid weight loss, as the body doesn’t absorb all the calories and they keep you feeling fuller for longer.