Not always recognised for their nutritional benefits, dried fruit and nuts are packed with energy and fibre that are valuable to athletes—even for fair weather ones 😉

Here are some handy tips!

The main nutrients in nuts: calcium, magnesium, iron and healthy fatty acids

Nuts are oleaginous, which means they are rich in fatty acids and low in water and can be used for extracting oil. Rest assured, the fatty acids in nuts are mostly monounsaturated and therefore beneficial for our health. In particular for our cardiovascular function, as they tend to reduce cholesterol.

They also contain calcium, which is essential to the body because not only does it strengthen bones, it also promotes normal muscle function. Iron, meanwhile, helps muscles acquire the energy they need. A third key mineral is magnesium, even better since it performs these two functions at the same time! Ideally, eat oleaginous nuts when gearing up to sports activity as they have a low glycaemic index. Snacking on a handful of huts one hour before training will give you an energy boost and ensure you make it through to the end of your session.
And always remember to stay hydrated while you exercise!

The nuts that come most highly recommended are almonds and hazelnuts which will provide you with magnesium, calcium and iron.
Walnuts, on the other hand, are rich in both magnesium and iron, which is also true for pecan and pistachio nuts.

Fruit as an immediate source of energy

To avoid feeling tired and to recuperate after exercise, think of eating dried fruit! In fact, carbohydrates are an athlete’s fuel.
Eating dried fruit is a great way for anyone practising sport to instantly ingest enough energy to see them through an activity and keep the energy levels up.

Dried fruits such as apricots, figs and raisins are mainly composed of carbohydrates (so natural sugars). Also they are high in fibre which eases digestion. They are therefore a good source of energy through an entire session. Worth mentioning too is their high vitamin B content, which helps your energy work its way into your muscles.

The most important advice to take away: slow sugars are best ingested before you practise sport because they store up energy. Fast sugars, meanwhile, should absolutely be consumed during exercise, as they provide a quick top-up to your reserves. If you eat fast sugars before you begin exercise without combining them with slow sugars, your body will burn up the energy too fast and it’s unlikely you’ll have the energy to complete your session. The best way, therefore, to benefit from both effects is to mix nuts and dried fruits together.

What other types of fruit and nut should you eat?

Obviously, the quantity of fruit and nuts an individual should consume depends on their metabolism. The higher the metabolism, the more energy will be converted. To benefit from an intake of energy, the recommended portion of dried fruit and nuts is between 30g and 50g depending on the person.

Why choose SUN fruit?

With no added sugar and packed with vitamins, minerals and fibre, Sun Snacking is your best companion for sport and exercise. Ideal to carry around, Sun offers a range of five pocket snacks to suit every taste, combining both nuts (rich in healthy fatty acids) and dried fruits (high in carbohydrates). They will give you the energy you need to prepare yourself for exertion, but also to recuperate after. The perfect companion to keep by your side for all your sporting activities!

Discover our dried fruit and nut range.


Dates boast numerous health properties and nutrients. What positive effects do they have on the body? When should you eat them? All will be revealed!

Benefits for your body

Dates are rich in fibre and so ease digestion and prevent constipation. The fruit is also high in carbohydrates which will top up your energy reserves!

Another plus is that dates are a great source of iron, a mineral that helps your body to breathe and promotes the transportation of oxygen, from the lungs to the organs. What’s more, dates are excellent for sight; indeed, they contain zeaxanthin which is healthy for our vision and prevents its deterioration, and lutein, an essential component of the pigment contained in the macula, part of the eye.

Dates also contain calcium in high quantity, which can prevent diarrhoea. They also boost the immune system.

We offer a selection of products made with dates:

  • 100% natural dates: dates and nothing else! No additives or preservatives, picked ripe from the tree.
  • Dates for gourmets: to satisfy foodies who prefer their dates a little softer than dried dates.
  • Soft pitted dates: an extra soft texture with no risk of biting into a stone (making them perfect for kids).

For more choice, check out the date products supplied by our LA FAVORITE brand, date specialists since 1947!

Fighting disease

Dates are rich in nutrients and, as explained above, iron too. Iron is an essential mineral as it helps reduce the onset of anaemia. In fact, 100 grams of dates contains 0.90 grams of iron. Second, dates are a good source of potassium which can ward off strokes.

Eating dates is also a way to prevent arterial hypertension because they are low in sodium and high in potassium. They also have a positive effect on the heart as dates can reduce the accumulation of fat in the arteries. Last but not least, dates stimulate the nervous system and the brain.

How many dates should you eat and when?

It’s important to remember that if you are diabetic or you suffer from obesity, it’s recommended that you avoid dried dates which contain more sugar than fresh dates. Picking the dates you prefer to eat will depend primarily on their shelf life. In fact, because of their high sugar content and very low water content, dried dates keep far longer than fresh ones. In any case, eating fresh dates is less calorific than eating the dried variety, so you can enjoy more fresh dates per day than dried dates. Furthermore, an average of three dates a day is enough to reap long-term benefits.

Eating dates before winter comes will build up your body’s resistance to external aggressors. What’s more, a date-rich diet will reduce pain and bleeding during labour and help your body to recover post-labour. A good reason to include them regularly in your diet. Lastly, dates are a good source of energy so feel free to snack on them between meals.

In conclusion

Now all the secrets of dates have been revealed, you know they are not just good for the body, they also stimulate the brain. Like any food, don’t consume them in excess, but eating them regularly and in moderation can only be good for you. Bon appétit!


Goji berry, cranberry, acai berry, pomegranate, acerola—exotic names you have most likely heard even if you’re not entirely sure what they are! Best known to you as superfruits, these fruits are reputed for their remarkable nutritional benefits!
The superfruit trend—which arrived straight from the US in the 2000s—quickly gained ground all over Europe. Now you can easily find superfruits in a wide variety of forms: raw, sliced, dried, juiced and so forth. Naturally rich in vitamins, minerals and antioxidants, they are great allies for your health! Find out what the superfruits are and what benefits they offer!

  • What do we mean?

There is currently no official definition of a superfruit. Nevertheless, they are commonly associated with fruits that have an exceptional nutritional composition (high content of certain minerals, vitamins and micronutrients) with recognised health benefits, primarily due to their antioxidant properties.
Although we tend to think of superfruits as originating in exotic climes, you can easily include them in your everyday diet. In fact blueberries, apricots, blackcurrants and other more local fruits fall into the superfruit family!
Dried, they store much longer. And because they are dehydrated, they will be packed with a higher concentration of nutrients and fibre.

  • What are their ‘superpowers’?

Their high antioxidant content is the main source of their health benefits. These compounds are naturally present in a number of fruits and safely interact with free radicals to protect the body. The body’s production of free radicals can be promoted by certain factors such as smoking, pollution and UV rays. In excessive quantities, they cause damage to our cells: they accelerate the skin’s ageing process, increase fatigue and are responsible for a number of diseases.
Anthocyanins in blueberries, chlorophyll in avocados, beta carotene in goji berries: there’s an antioxidant in every colour!
As you’ve probably guessed, it’s important to vary and diversify the superfruits in your diet as much as possible to mix up their benefits.

  • Focus on several dried superfruits:

Raisins: Raisins are especially rich in fibre and carbohydrates, making them excellent team mates when you’re getting physical! Not to mention they are high in iron and vitamin B9 too, so ideal for staving off waves of fatigue. Raisins contain three types of antioxidants: resveratrol, catechin and anthocyanins, which is the reason raisins are purple.

 Dried blueberries: Dried blueberries are also particularly high in fibre. A source of vitamins A and C, they also contribute to boosting your body’s immune defences. The antioxidant action of these dried superfruits is down to their composition of flavonoids and anthocyanins. This particular superfruit will also protect your cells from daily aggressors thanks to its vitamin E content.

Dried cranberries: Rich in flavonoids (anthocyanins, flavonols and proanthocyanins) plus resveratrol and vitamin E, dried cranberries are powerful allies in the fight against the production of free radicals.

Goji berries: The goji berry is THE number one antioxidant superfruit thanks to its high vitamin C, polyphenol and carotenoid content. Also a source of calcium and iron-rich, they help maintain healthy bones and reduce tiredness. This superfruit is also high in protein, including the eight amino acids essential to life.

  • Super consumption recommendations!

Dried superfruits are destined to become your healthy snacking favourites! Enjoyed on their own, mixed in with your cereal or muesli, sprinkled over a yoghurt, blended with a smoothie or added into your favourite cake batter, there is more than one right way to look after your health! At breakfast, if you’re peckish or while playing sport, they also make the perfect on-the-go snack that you can carry around with you everywhere!
A 20g daily portion is recommended for children and 30g for teenagers and adults, or the equivalent of a handful. And don’t forget to switch up the colours!

Article written by a dietician and nutritionist at Atlantic Santé communications agency.


What do a walnut and a raisin have in common? Still scratching your nut? Well, both are in the family that includes nuts and deliberately dried fruit. Nuts are enjoying a popular phase right now: thanks to their remarkable nutritional qualities, they entered the dietary recommendations updated in 2017. Dried fruit also has a number of benefits. Learn how they make the perfect allies for you this autumn!

What do we mean?

Let’s take an example. Walnuts and raisins are both dried foods. Here is what sets them apart: the walnut is a naturally dry fruit and belongs to the nut family (also described as oleaginous), just like the hazelnut or almond. The raisin, however, has gone through a process of dehydration so we call it a dried fruit. This ensures it keeps longer and the nutrients it contains are more concentrated.

Why are they such good allies?

The post-summer period which heralds going back to school, work and the gym (for the brave ones among you!) is a time for new resolutions. But the change of season can also bring fatigue and stress. After a couple of weeks’ holiday, your natural rhythm will have been disrupted, your energy levels might feel low and you may feel your brain is not quite working at its usual speed… Dried fruit and nuts contain high levels of certain vitamins and minerals such as vitamins B1 and B9, magnesium and potassium which contribute to combating fatigue and promoting a healthy nervous system and immune defences.

For the more athletic, dried fruit and nuts contain ‘fast’ sugars making them the perfect snack to enjoy before and during exercise to provide energy!

Absent from dietary recommendations until now (including the famous ‘five a day’ fruit and veg), nuts have now made it on the list. And for good reason: they boast a high energy density and good concentration of omega 3. This ‘healthy fat’ (in which we are very often deficient) is nonetheless essential for our cardiovascular health and important for normal brain function.

Focus on some dried fruit and nuts and mixes

Nuts and dried fruits are the ideal complements from a nutritional perspective—which is why Sun likes to combine them in its super mixes.
A couple of examples:

infographie sun encas bio apports vitamines et minéraux

Dietary recommendations: new habits?

As you might have already guessed, dried fruit and nuts have an important place in our daily diet. But how do we make this happen?
New dietary indicators recommend a small handful of nuts (20-30g) a day for an adult and at least one portion a week for children over three years.
As always, the most essential point is to diversify the sources to make the most of their benefits: almonds as a snack to carry around wherever you want, walnuts and pine nuts in your salads, dried apricots in your yoghurt, the choices and combinations are infinite!

Article written by a dietician and nutritionist at Atlantic Santé communications agency.


In case of craving, just look into your pocket ! SUN Encas BIO dried fruits & nuts is THE solution to take everywhere.

You’re in a rush, you’re hungry, you’re after for a wholesome, healthy snack for the kids, or you need a little energy boost. Whatever the situation, SUN ORGANIC SNACKING is the delicious, natural, energy-packed solution you need!

Stored in your closet away from light and moisture in a recycled cardboard box (and recyclable), 5 bags of 30g of organic dried fruits & nuts will be ready to accompany you everywhere by slipping in a sports bag, hiking or travel, a handbag, a school bag or even in a pocket (discreet and sober this bag will fit all – clothing styles)!

Discover our 2 BIO dried fruit mixes:

– Organic Almonds & Raisins 5x30g = 150g> PRODUCT INFO

– Organic Figs & Hazelnuts 5x30g = 150g> PRODUCT INFO

 

WHERE TO FIND THEM? Click here to see in which store you can buy them.

Or go to the web on Amazon.fr.