Almonds are a versatile and nutritious nut that is popular in many cuisines worldwide. They are a good source of protein, fibre, healthy fats, and vitamin E. Almonds are commonly used in desserts, baking, and as a snack on their own. They can also be ground into almond flour or used to make almond milk.
Almonds
KEY HIGHLIGHTS
Place of origin: United States, Spain, and Iran.
Global exports of almonds in 2022: $7.4 billion.
United States is the largest exporter of almonds, accounting for 40% of the global market share.
HEALTH BENEFITS
Good for heart health
Almonds are rich in healthy fats, fibre, and antioxidants, which can help lower cholesterol levels and reduce the risk of heart disease.
May help with weight management
Almonds are a low-calorie and nutrient-dense food, which can help with weight management when consumed in moderation.
Rich in nutrients
Almonds are a good source of vitamin E, magnesium, and protein, which are important for overall health.
Cashews
Cashews are a creamy and rich nut that is used in many dishes, especially in Asian and Indian cuisine. They are high in healthy monounsaturated fats, copper, and magnesium. Cashews are often used to make vegan cheese, creamy sauces, and desserts like cashew-based ice cream.
KEY HIGHLIGHTS
Place of origin: Vietnam, India, and Ivory Coast.
Global exports of cashew nuts in 2022: $3.6 billion.
Vietnam is the largest exporter of cashews, accounting for 35% of the global market share.
HEALTH BENEFITS
May improve heart health
Cashews are rich in monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
Good for bone health
Cashews are a good source of calcium, magnesium, and vitamin K, which are important for bone health.
May help with weight management
Cashews are a low-glycemic index food, which can help with weight management when consumed in moderation.
Walnuts
Walnuts are nutrient-dense nut that is high in healthy fats, omega-3 fatty acids, and antioxidants. They are commonly used in baking, salads, and as a snack. They can also be used to make walnut oil or added to trail mixes.
KEY HIGHLIGHTS
Place of origin: United States, China, and Iran.
Global exports of walnuts in 2022: $3.3 billion.
United States is the largest exporter of walnuts, accounting for 33% of the global market share.
HEALTH BENEFITS
Heart-healthy
Walnuts are a good source of healthy fats, fibre, and antioxidants, which can help reduce the risk of heart disease.
Brain-boosting
Walnuts are rich in omega-3 fatty acids, which are important for brain health and may help improve cognitive function.
May lower cholesterol
Walnuts have been shown to help lower LDL (bad) cholesterol levels.
Raisins
Raisins are dried grapes that are high in fibre, iron, and potassium. They are often used in baking, trail mixes, or as a snack. Raisins can also be added to SAVOURY dishes like rice or couscous for a sweet and tangy flavour.
KEY HIGHLIGHTS
Place of origin: Turkey, United States, and Iran.
Global exports of raisins in 2022: $1.1 billion.
Turkey is the largest exporter of raisins, accounting for 35% of the global market share.
HEALTH BENEFITS
Digestive aid
Raisins are a good source of fibre, which can help promote digestive health and relieve constipation.
Rich in antioxidants
Raisins contain antioxidants that can help protect the body against damage from free radicals.
May lower blood sugar
Raisins have been shown to have a low glycemic index, which means they may help regulate blood sugar levels.
Dates
Dates are a sweet fruit that is high in fibre, potassium, and antioxidants. They are commonly used in Middle Eastern cuisine to sweeten dishes or to make date syrup. Dates are also a popular snack and can be stuffed with nuts or cheese for a more SAVOURY option.
KEY HIGHLIGHTS
Place of origin: Iran, Saudi Arabia, and Egypt.
Global exports of dates in 2022: $1.3 billion.
Iran is the largest exporter of dates, accounting for 23% of the global market share.
HEALTH BENEFITS
Good source of energy
Dates are a good source of carbohydrates, which can provide a quick source of energy.
May improve digestion
Dates are rich in fibre, which can help regulate digestion and relieve constipation.
May improve brain function
Dates are a good source of antioxidants, which can help protect the brain against damage from free radicals and improve cognitive function.
Apricot
Apricots are a sweet and tangy fruit that is rich in vitamin A, potassium, and fibre. They are often dried and used in baking, trail mixes, or as a snack. They can also be used to make apricot jam or chutney.
KEY HIGHLIGHTS
Place of origin: Turkey, Iran, and Uzbekistan.
Global exports of apricots in 2022: $1.1 billion.
Turkey is the largest exporter of apricots, accounting for 52% of the global market share.
HEALTH BENEFITS
Good for skin health
Apricots are a good source of antioxidants, which can help protect the skin against damage from free radicals and reduce signs of aging.
May improve digestion
Apricots are rich in fibre, which can help regulate digestion and relieve constipation.
May boost immune system
Apricots are a good source of vitamin C, which can help boost the immune system and reduce the risk of infection.
HAZELNUTS
Hazelnuts are delicious nut that is high in healthy fats, fibre, and vitamin E. They are often used in desserts like Nutella or to make hazelnut butter. They can also be added to salads, baked goods, and savoury dishes.
KEY HIGHLIGHTS
Place of origin: Turkey, Italy, and Azerbaijan.
Global exports of hazelnuts in 2022: $1.5 billion
Turkey is the largest exporter of hazelnuts, accounting for 75% of the global market share.
HEALTH BENEFITS
Good for heart health
Hazelnuts are a good source of healthy fats, fibre, and antioxidants, which can help lower cholesterol levels and reduce the risk of heart disease.
May help with weight management
Hazelnuts are a low-glycemic index food, which can help with weight management when consumed in moderation.
May improve brain function
Hazelnuts are a good source of vitamin E, which has been shown to have neuroprotective properties and improve cognitive function.
PRUNES
Prunes are dried plums that are high in fibre, vitamin K, and antioxidants. They are often used as a natural laxative and digestive aid. Prunes can also be used in baking, as a sweetener in sauces, or as a snack.
KEY HIGHLIGHTS
Place of origin: United States, Chile, and France.
Global exports of prunes in 2022: $202 million.
United States is the largest exporter of prunes, accounting for 40% of the global market share.
HEALTH BENEFITS
Digestive aid
Prunes are a good source of fibre and contain compounds that can help promote digestive health and relieve constipation.
Bone-healthy
Prunes are a good source of vitamin K, which is important for bone health and can help reduce the risk of osteoporosis.
May lower cholesterol
Prunes contain compounds that can help lower LDL (bad) cholesterol levels.
MAKHANA
Makhana is a type of popped lotus seed that is often used in Indian cuisine. They are high in protein, fibre, and magnesium. Makhana is commonly used to make sweet or SAVOURY snacks or to add crunch to curries or soups.
KEY HIGHLIGHTS
Place of origin: India.
Global exports of makhana in 2022: $2.1 million.
India is the largest exporter of makhana, accounting for 100% of the global market share.
HEALTH BENEFITS
Low calorie
Makhana is a low-calorie, low-fat snack that is a good source of fibre and protein.
Anti-aging
Makhana contains compounds that can help promote skin health and slow down the aging process.
May improve heart health
Makhana contains compounds that can help regulate blood pressure and reduce the risk of heart disease.
DRY BERRIES
Dry berries like cranberries, blueberries, and cherries are high in antioxidants and fibre. They are often used in baking, trail mixes, or as a snack. Dry berries can also be rehydrated and used in salads or as a topping for oatmeal or yogurt.
KEY HIGHLIGHTS
Place of origin: United States, Chile, and Canada.
Global exports of dry berries in 2022: $1.4 billion.
United States is the largest exporter of dry berries, accounting for 48% of the global market share.
HEALTH BENEFITS
Antioxidant-rich
Dry berries are a good source of antioxidants, which can help protect the body against damage from free radicals.
Heart-healthy
Dry berries contain compounds that can help improve heart health and reduce the risk of heart disease.
May improve brain function
Dry berries contain compounds that have been shown to improve cognitive function and reduce the risk of cognitive decline.
SEEDS
Seeds like pumpkin seeds, sunflower seeds, and chia seeds are high in protein, healthy fats, and fibre. They are often used in baking, salads, or as a snack. Seeds can also be added to smoothies or used to make seed butter.
KEY HIGHLIGHTS
Place of origin: United States, China, and India.
Global exports of seeds in 2022: $7.4 billion.
United States is the largest exporter of seeds, accounting for 25% of the global market share.
HEALTH BENEFITS
Rich in nutrients
Seeds are a good source of vitamins, minerals, and healthy fats, which can help promote overall health and reduce the risk of chronic disease.
May improve digestive health
Seeds are a good source of fibre, which can help promote digestive health and relieve constipation.
May reduce inflammation
Seeds contain compounds that have been shown to have anti-inflammatory properties.
PISTACHIO
Pistachios are a flavourful nut that is high in protein, fibre, and healthy fats. They are often used in baking, salads, or as a snack. Pistachios can also be used to make pistachio butter or added to trail mixes.
KEY HIGHLIGHTS
Place of origin: Iran, United States, and Turkey.
Global exports of pistachios in 2022: $4.8 billion.
Iran is the largest exporter of pistachios, accounting for 45% of the global market share.
HEALTH BENEFITS
Heart-healthy
Pistachios are rich in healthy fats, fibre, and antioxidants, which can help reduce the risk of heart disease.
Weight management
Pistachios are a low-calorie, high-protein snack that can help promote feelings of fullness and reduce overall calorie intake.
Healthy skin
Pistachios are a good source of vitamin E, which can help protect the skin against damage from free radicals.
Dry Figs
Dry figs are a sweet and chewy fruit that is high in fibre, calcium, and potassium. They are often used in baking or as a snack. Dry figs can also be rehydrated and used in salads or as a topping for oatmeal or yogurt.
KEY HIGHLIGHTS
Place of origin: Turkey, Greece, and Iran.
Global exports of dried figs in 2022: $476 million.
Turkey is the largest exporter of dried figs, accounting for 51% of the global market share.
HEALTH BENEFITS
Digestive aid
Dried figs are rich in fibre, which can help promote regular bowel movements and relieve constipation.
Heart-healthy
Dried figs are a good source of potassium, which can help regulate blood pressure levels and reduce the risk of heart disease.
Bone health
Dried figs are a good source of calcium and other minerals, which can help support bone health and reduce the risk of osteoporosis.