Iran’s Export nuts: Edible nuts and seeds are a healthy snack with big health benefits. They are great sources of vitamins, minerals, protein, fibers, and healthy fats. All kinds of dried nuts contain unsaturated fats and nutrients that help burn energy and regulate body weight. Nuts as known as a healthy diet provide protective effects against chronic diseases such as heart disease and diabetes. Thus, each year the consumption of nuts increases due to the knowledge of their many health benefits. This has led to the prosperity of the dried fruit export and import market. For exporting and importing nuts there are different standards and requirements.


Eating these nutritious seeds as a regular routine in a healthy diet helps with weight management.


Eating these nutritious seeds as a regular routine in a healthy diet helps with weight management.


Iran is one of the prominent countries in the field of production and export of dried fruits in the world. And by using its production capacity, the main exports of Iran of dried fruits are growing. That is driven mostly by a consumer trend toward healthier living. Nuts and dried fruits such as pistachios and almonds are the best products to import from Iran into the European market.


The Most Important Health Benefits of Dried Fruit and Nuts

Dried fruits and nuts are part of our daily diet, and they provide part of the vitamins and nutrients needed by the body. These nutritious seeds which comprise tree nuts and peanuts are highly nutritious. They are one of the best edible seeds with the highest content of antioxidants. Dried fruits like figs, as important healthful snacks, are nutritionally equivalent to fresh fruits. Research shows that those who regularly consume dried nuts have a lower risk of cardiovascular diseases, obesity, and non-communicable diseases compared to other people. In other words, consuming dried fruit strengthens the immune system.


A nut is a simple dry fruit, often consisting of one or two edible kernels in a hard shell.

A nut is a simple dry fruit, often consisting of one or two edible kernels in a hard shell.


The most important benefits of consuming these nutritious seeds are:

  • Nuts are full of antioxidants and nutrient-dense.
  • One serving of nuts contains a large portion of the body’s vitamin intake.
  • Dried fruit could lower cholesterol levels.
  • All kinds of dried fruits have a high concentration of monounsaturated and polyunsaturated fatty acids.
  • Consuming a mix of seeds and dried fruit plays an important role in reducing body weight.

For instance, almonds and hazelnuts can increase “good” cholesterol, and pistachios have the property to lower triglyceride levels in people with diabetes.


The Importance of Nuts in the Daily Diet to Stay Healthy

Dry nuts are a rich source of type e of proteins, vitamins, minerals, and dietary fiber, and an ideal and good substitute for high-calorie snacks. Eating dried fruits such as almonds, walnuts, pistachios, figs, and dates plays a role in maintaining health. Cashew has gained traction as a vegan substitute for dairy such as milk, cheese, and butter. These seeds are enriched with unsaturated fats and folate. It’s a rich source of vitamins E and B6 phenolic compounds that reduce and prevent the formation of harmful HDL cholesterol in the blood owing to the concentration of sterols in these nutritious seeds. Almonds have high amounts of vitamin E, fiber, calcium, and magnesium. It is low in fat and also can lower the concentration of harmful lipids in the blood. Almonds are known to provide relief from constipation, respiratory issues, and heart disorders, besides being great for hair, skin, and teeth.

Hazelnut nuts are a good source of fats, fiber, antioxidants, and vitamin E and support healthy digestion. They have cholesterol-lowering properties that prevent hypertension and heart disease. Dried fruits like figs have plenty of calcium, iron, zinc, magnesium, and copper are necessary for the formation of red blood cells and keep the heart healthy. Also, the Consumption of figs assists in the improvement of the digestive system.


Key Issues Affecting Iran’s Dried Fruit and nuts Market

Advantages of nuts for older people

Dried fruits and nuts are great snacks for older people. Nuts are healthier alternatives for an aging population. In the past few years, there was a drastic rise in the number of Hygiene and health issues such as heart diseases, diabetes, and allergies among aging adults. These small seeds are fully nutritious and provide many health benefits for aging people. Eating these nutritious seeds can lower the risk of developing cancer, especially cancers from the digestive system, and protect heart health in old age. Also, the consumption of nuts plays an important and beneficial role in reducing the incidence and mortality caused by various consequences of cardiovascular diseases in the elderly.



For these reasons, it is better for the elderly to use these nutritious nuts in their diet:

  • Walnut has a plant-based omega-3 fatty acid.
  • Almonds contain heart-healthy fat.
  • Cashews have high levels of monounsaturated fatty acids and help in maintaining cholesterol and increasing eye health.
  • Macadamia supports regular body function.
  • Pistachio contains melatonin and can help older people sleep longer and fall asleep more quickly. Also, pistachio has magnesium and calcium, which work in combination with melatonin to aid muscle relaxation.


Key Issues Affecting Iran’s Dried Fruit and Nuts Market

The growing acceptance of nuts and dried fruits as a truly healthy food has opened the way for many producers, importers, and exporters of food. Manufacturers of chocolate products were the first to incorporate dried nuts and fruits into chocolate recipes for their ability to enhance flavor and important health benefits. Iran products are one of the best-dried fruits in the world. In fact, import from Iran is a lot of diversity. Since the variety of Iranian dried fruits is very large in addition, it has excellent taste and quality and has been widely welcomed in different countries.

There is a point here, can we import from Iran? This is one of the most common questions that many dry fruit-importing countries ask. The answer is yes.  Dried fruits are widely sold in domestic and foreign markets. These products are of excellent quality and are sold at a reasonable price.


Dried fruits and nuts are a tasty, low-calorie alternative to a high-calorie snack. They will not only satisfy hunger but will also keep energy levels stable. To stay healthy, dry fruits can become a good go-to snack option. Also, because of the abundance of nutrients in them, all kinds of dry fruits have a wide range of medicinal properties. Some countries tend to import popular and widely used dried fruits in their country. Therefore, Iran’s exports by country are various. Iran can be called the pistachio pole in the world. Although Iranian almonds, walnuts, hazelnuts, and even dates, have a unique taste and quality that you cannot find anywhere else in the world. It is natural to invest in imports and export of nuts in Iran, which is considered a very popular matter.

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