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Did you know how good dried fruit is for you??

Dried fruits are small “nutrient powerhouses” and offer some advantages over fresh fruits, including a longer shelf life. In addition, did you know that 30g of dried fruit counts as 1 of your 5 a day, compared with 80g of fresh fruit?

Dried fruits are important contributors to your daily fibre intake. They generally contain more fibre than the same size serving of their fresh counterparts. Dried apricots, for example, contain 6.3% fibre (making them high in fibre), while fresh apricots only contain 1.7% (not even enough to be a source of fibre).

Because most of the water is extracted from dried fruits, their nutrients are concentrated. This also applies to some vitamins and minerals. Dried fruits like apricots, raisins, prunes and figs are good sources of minerals such as iron, potassium and copper. These minerals carry a number of health benefits. Some examples are shown below:

  • Iron contributes to the normal function of the immune system and the reduction of tiredness and fatigue
  • Potassium contributes to normal muscle function and the maintenance of normal blood pressure
  • Copper contributes to normal energy-yielding metabolism and the normal function of the immune system

Dried fruit are also a healthier alternative to refined sugars for sweetening foods (eg: adding to breakfast cereals, porridge or natural yoghurt).

At Whitworths we are passionate about nutritious, naturally tasty food, as created by Nature! As part of our Good by Nature Nutrition policy, we are determined to help the nation to eat healthier and we know it’s important to get it right from a young age to set the right habits for life. We believe dried fruit are an integral part of a healthy diet!

Fibre-rich Figs

Figs are a good source of dietary fibre. Fibre and fibre-rich foods may have a positive effect on weight management


Coconuts fuel body and machinery

Coconuts are good fuel for the body, but did you know that it’s also a planet-friendly fuel for machinery? Biodiesel has been making the rounds as a fossil fuel alternative, and coconut trees happen to be one of the plants that can produce oil

10 Awesome Facts About Coconuts

Almonds help reduce risk of heart disease

Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.


The most popular fruit in the world is…




They also provide 100% of your daily Vitamin C


Prunes against diabetes, obesity and cholesterol

Prunes help prevent Type 2 diabetes and obesity and help lower cholesterol. https://www.chatelaine.com/health/diet/health-benefits-of-prunes-and-five-reasons-to-eat-more-of-them/

National Raisin Day – April 30th

April 30th is National Raisin Day OR Fresno, California is the Raisin Capital of the World. For more raisin fun facts..


Cranberries richest in health promoting antioxidants

Among the fruits and vegetables richest in health-promoting antioxidants berries such as cranberries rank right up there at the top of the list.


Bananas help control blood pressure

Banana chips — like whole bananas — boost your intake of potassium. A 4-ounce serving of banana chips provides 607 milligrams of potassium, or 13 percent of your recommended daily intake, according to the NYU Langone Medical Center. Potassium, along with other minerals, such as sodium, controls your blood pressure levels. It also helps your nerves communicate, aids in muscle contraction and maintains your body’s fluid balance. Consuming banana chips helps to prevent the nausea, fatigue and constipation that can develop due to potassium deficiency.