Benefits of Dry Fruits


Everything needs time to find its value. Nuts like almonds and walnuts are essential and expensive as they are a powerhouse of nutrients that provides a number of health benefits. In this fast-paced world, you are always looking for some shortcuts even when it comes to food. So, dry fruits and nuts can be a healthy and delicious snack for your tummy in between your meals. They are highly nutritious and rich in proteins, vitamins, dietary fibers, and minerals with lots of benefits.

It is a known fact that dry fruits and nuts are packed with essential nutrients. Though available in small packages, they are an abundant source of proteins, vitamins, minerals and dietary fiber. Right from skin benefits to medicinal benefits, dry fruits and nuts give you every reason to include them in your diet.

Types of Dryfruits

1: Almonds:

Almonds are commonly consumed dry fruit because it has many health benefits. Almonds are rich in vitamin E, essential oils, and antioxidants which are beneficial for both adults and kids. It can be eaten in raw, or roasted form. For best results, eat a daily small quantity of soaked almonds in the morning for a healthy and fit body.

2: Walnuts:

Walnuts are single-seeded, hard stone-like fruit loaded with omega-3 fatty acids, vitamins, minerals, antioxidants, and proteins. You can add them to your daily diet because of its various benefits

3: Cashew:

Cashews are very famous in India for its delicious taste and creamy texture. It provides your body with vitamin E, vitamin B6, proteins, and magnesium in high amounts.

4: Dates:

Dates are tropical fruits that can be dry or wet. The dry dates are full of digestive fibers and help to keep you full for a long time by suppressing your cravings. This iron-rich fruit helps our body in many ways to keep it healthy.

5: Apricots:

Apricots can suppress your hunger by providing you with essential nutrients such as vitamin A, vitamin E, magnesium, and copper. It is also full of antioxidants that help to fight against internal infections.

6. Raisins:

Raisins are dried grapes that taste sweet and sour. It is a rich source of iron and is very beneficial to treat anaemia. Daily handful raisins can be excellent for your digestive system and help to treat acidity and constipation. T

7. Pistachio:

For people who have a habit of constant eating, pistachios can be a good option for them. Pistachio can suppress your hunger and helps your body to feel full for a longer time. It is rich in oleic acid and antioxidants, carotenes, vitamin E, copper, manganese, potassium, calcium, magnesium, iron, selenium, zinc and polyphenolic antioxidant.

Benefits of Dry Fruits

1. Immunity Boosters:

Dry fruits are rich in potassium, magnesium, calcium, zinc, phosphorus and various vitamins like vitamin A, D, B6, K1 and E. These nutrients are essential for a healthy immune system. According to a study, dry fruits with high levels of polyphenols help improve immunity by showing anti-inflammatory effects. It is due to the antioxidant properties of several dry fruits. It also helps eliminate free radicals and relieve oxidative stress.

2. Weight Loss Properties:

Dry fruits are rich in carbohydrates and dietary fibre. As a result, they are one of the best snacking options. The dietary fibre keeps you satiated for long and controls the urge to eat between meals. As a result, your calorie consumption reduces . At the same time, dietary fiber is good for a healthy gut and improves bowel movements.

3. Helps to lose weight:

Dry fruits and nuts are excellent for weight loss if you eat them moderately. They are low in fat, carbohydrates, sugar, and more in proteins and essential oils.

4. Keeps your skin healthy and wrinkle-free:
Who doesn’t want to look gorgeous and young? Dry fruits can help you with that and keep your skin radiant and glowing. They are rich in essential oils and antioxidants that help your skin to regenerate healthy skin and prevent aging.

5. Fight against constipation:

Dry fruits contain a huge number of dietary fibers that help to fight against constipation and keep your gut system healthy.

6. Helps to prevent cancer:

Almonds and cashew nuts are known to prevent breast cancer. They are rich in antioxidants and phytonutrients which prevents the activity of cancer-causing cells.

7. Maintain a healthy heart:

Dry fruits can control cholesterol levels and normalize blood pressure especially raisins. They also reduce the risk of heart diseases, stroke, etc.

8. Healthy bones:

Dry fruits are rich in proteins, calcium, and other micronutrients which help to maintain healthy bones and strengthen them.

9. Fight against stress and depression:

Dry fruits are very effective in the battle against depression and stress. They also improve brain health and memory.

10. Dry Fruits for Gut Health:

Gut health improvement is another benefit of the dietary fibres in dry fruits. Dry fruits are rich in dietary fibre, both soluble and insoluble.these dietary fiber help in adding bulk to stool. As a result, dry fruits help maintain a healthy bowel movement. A recent study suggests that dry fruits like prunes contain bifidobacteria, which help improve digestive health.

11. Help Combat Cancer:

If you have grown up having soaked almonds, then you have been fighting cancer right from the start. Almonds and cashew nuts are known to curtail breast cancer. Phytonutrients, found in apricots and apples, act as antioxidants and prevent the growth of cancer-causing cells. Nuts like pistachios prevent the growth of tumours especially in the lungs and the prostate. Brazil nuts and walnuts also fight cancer cells in the body.

12. Fight Anemia and Boost Hemoglobin:

Raisins and prunes are rich in iron and are beneficial for those who are anaemic. Dry fruits are packed with nutrients like Vitamin B, minerals like phosphorous and copper, and unsaturated fats that boost the regeneration of blood cells and haemoglobin in the body. Almonds, figs, pistachios and cashew nuts also give energy and build stamina

13. Skincare Benefits:

Free radicals are unstable molecules that tend to latch onto the oxygen inside the body. Due to this, the healthy cells are oxygen deprived, leading to oxidative stress. As per studies, oxidative stress can lead to several skin diseases and chronic inflammation.  Therefore, an antioxidant-rich diet can help you achieve and maintain healthy skin.

14. Heart Health:

Many dry fruits like walnuts are rich in omega-3 fatty acids. Omega-3 helps reduce the triglyceride levels in the blood, which helps control cholesterol. As a result, it aids in preventing the arteries from clogging and thus decreases the chances of heart attacks. Omega-3 also helps prevent plaque build-up in the arteries.

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