Health Benefits of Nuts and Dried Fruit: A Simple Guide

Nuts, seeds and dried fruit have been pantry staples for centuries, and for good reason. Here's a plain-English look at what they bring to your diet.

A natural source of healthy fats and protein

Nuts like cashews, almonds and walnuts are rich in unsaturated fats, plant protein and fibre, which can help you feel fuller for longer. Seeds such as pumpkin and sunflower seeds offer a similar protein and mineral boost in a smaller package.

Fibre and natural energy from dried fruit

Dried fruit concentrates the fibre, vitamins and natural sugars of fresh fruit into a compact, long-lasting snack. Dates, raisins and dried apricots are popular choices for a quick, natural energy lift — though because the sugars are concentrated, portion size is worth keeping in mind.

Vitamins and minerals worth knowing about

Different nuts and dried fruits bring different strengths: walnuts for omega-3s, Brazil nuts for selenium, dried apricots for vitamin A and potassium, and pumpkin seeds for magnesium and zinc. Mixing up your choices is an easy way to cover more nutritional ground.

Simple ways to add more to your day

• A small handful of nuts or seeds as a mid-afternoon snack
• Dried fruit stirred into porridge, yoghurt or overnight oats
• Nuts and seeds scattered over salads for crunch
• A trail mix of nuts, seeds and dried fruit for on-the-go energy

Browse our full nuts and seeds and dried fruit ranges to build your own mix.

This article is for general information only and is not medical advice. If you have specific dietary or health concerns, please speak to a healthcare professional.