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Nuts are a good source of nutrients, and depending on the preferences, they can be tossed over salads, used in different recipes, or served as snacks. Nuts not only taste great, but they’re loaded with protein, fiber, essential fats, antioxidants and minerals. It seems like every day more and more studies continue to be released extolling the health benefits of eating nuts as a fundamental part of a healthy diet.
Although most nuts contain similar nutrients, different types of nuts provide different health benefits. They also vary considerably in their fat content and amount of calories.
Brazil nuts, in addition to being loaded with healthy polyunsaturated fatty acids, they are the richest and most reliable food source of selenium.
Cashew nuts have a lower fat content and a higher protein and carbohydrate content than other types of nuts. Cashews contain more iron per gram than lean rump steak.
Walnuts have some special properties as well, with a high concentration of omega-3 fatty acids. Treat your taste buds to intensely-flavored black walnuts or sweet candied walnuts.
A handful of almonds to munch on between meals or toss them over a salad for a boost of protein, healthy fats, and antioxidants. Or try almond flour to make some scrumptious baked goodies.
Apricot kernels are very similar to almonds in shape and texture and have a rich nutty flavour.
Coconuts are considered both a fruit and a nut, and are a staple food in many parts of the world.
Chestnuts are the only low-fat nuts, with a fraction of the calories of other types of nuts. They contain just 1 gram of fat and a little less than 70 calories per 30 grams of dried or roasted nuts.
Hazelnuts are another rich source of vitamin E and monounsaturates. Also a very good source of the B vitamin biotin, which promotes healthy skin and hair.
Peanuts are high in protein, monounsaturated fat and the antioxidant resveratrol, which makes them excellent at protecting the heart and blood vessels.
Pecan nuts, like other types of nuts, owe much of their flavour to its high fat content, most of it in the form of heart-healthy monounsaturated oleic acid.
Macadamia nuts are very similar to Brazil nuts, but smaller and round. Macadamias are the fattiest although a large proportion of this is the healthy monounsaturated variety.
Pine nuts are higher in fat and calories than other types of nuts, but are a good source of blood pressure-regulating potassium, iron, copper and zinc and contain more protein than any other nut or seed.
Pistachios provide valuable amounts of minerals including calcium, iron, magnesium and zinc. They are the richest source of potassium of all nuts. Apart from that they are one of the most popular snacks.
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