We often snack on dry fruits and nuts for taste but do you know that the benefits of eating dry fruits leave a healthy and nutritious impact on our bodies? Not only does it taste good but it makes us immune to many diseases. Remember how your mom used to fill your pocket with dry fruits while going to school? Because she knew the importance of adding dry fruits to a healthy diet.
Imagine yourself munching on chocolate by filling your mouth with several types of dry fruits and absorbing all the benefits. Dry fruits boost your nutrient and fiber intake with the maximum amount of antioxidants. The best part of dry fruits is that you can store them for longer periods than fresh fruits. Well! One should know every piece of information about it so that you can have it according to your requirements.
15 Inescapable Benefits of Eating Dry Fruits
The best contribution you can make to your life is to maintain a good balanced diet. Dry fruits are the best source of nutrients and other compounds. Incorporating them into your daily routine will enhance your life in many ways:
1. Shields Against Diseases
Dry fruits are fully packed with crucial oils, proteins, potassium, and calcium that help you boost immunity. The antioxidants present in dry fruits fight against infections and illness. Fiber is an essential nutrient in dried fruits which keeps your body healthy and away from diseases. So if you want your body to get full-fledged nutrients and compounds, go for it.
2. Amplifies Your Bone Health
Searching for a tasty and simple source to strengthen your bones? Start adding dry fruits to your diet. They are rich in vitamins, proteins, and minerals required for strong bone health. For example, dry apricots are the prime source of calcium which is necessary for your bones. Prunes and dried plums are rich in fiber content which helps to prevent you from bone loss. Strengthening bone density contributes to the benefits of eating dry fruits and keeps a proper check on your health.
3. Keeps Heart Healthy
Dry fruits help to regulate the body’s inflammatory indicators such as bad cholesterol levels, improve blood flow, and promote overall heart health. Low potassium contributes to high blood pressure, heart disease, and stroke. Raisins are a good source of potassium that maintains the healthy regulation of blood pressure. Almond monounsaturated fatty acids and Vitamin E help to stabilize healthy cholesterol levels.
4. Refines Mental Health
With the deficiency in Beta carotene, problems like anxiety and depression are difficult to resolve. Elements present in dry fruits enhance sharp memory and overall brain health. Vitamins, minerals, and antioxidants are a concentrated source to promote proper brain function and reduce the risk of cognitive decline. A well-managed mental health is one of the best benefits of eating dry fruits. Walnuts, pistachios, almonds, muskmelon seeds, etc are such nutrients that promote good mental well-being.
5. Offers Weight Loss
With all the yummy fast food available in this modern world, it is very tough to maintain your body weight. Dry fruits are rich in enzymes and minerals, which improve the digestive system. A healthy digestive system leads to a higher metabolic rate, following increased heat production and energy expenditure. Also, dry fruits keep your stomach full for a longer time so that you can avoid overeating and reduce the number of calories.
| SUGGESTION- Make sure to consume up to 24-48 grams of dry fruits per day, excessive calories can lead to weight gain. |
6. Values Skin Health
Want to enjoy eating snacks and enhance your skin health at the same time? Then fill your mouth with dry fruits and have fun. Promoting skin health stands at the top benefits of eating dry fruits. These are filled with the goodness of vitamins A and C, antioxidants, and fiber which are needed for healthy skin. Just a handful of raisins and apricots can boost your skin and help in getting a smooth, better texture and appearance. Almonds have antioxidants that help to fight free radicals which can damage your skin cells.
7. Helps Prevent Cancer
Dry fruits are a good source of phytonutrients which restricts the activities of cancer-causing cells. With the enrichment of antioxidants and chemopreventive activities almonds, and cashews are known to prevent breast cancer. Adequate amounts of bioactive principles like phenolic acid, coumarins, terpenes, and others are present in dried fruits helping to stop the growth of cancer cells.
| SUGGESTION- Make sure to consume up to 24-48 grams of dry fruits per day, excessive calories can lead to weight gain. NOTE- If you have certain allergies or sensitivity to any dry fruit, avoid those specific fruits and consult your health professional. |
8. Combats Constipation
One of the major benefits of eating dry fruits is resolving constipation and aiding stomach pain. Dietary fibers are highly present in dry fruits and keep your gut system healthy. The laxative properties of dry fruits help to maintain a good bowel movement and fix constipation. Dates, figs, raisins, and apricots are good sources of dietary fiber and work as a constipation relief. Prunes not only consist of dietary fibers but also contain sorbitol, a natural laxative.
| REMEMBER- Dry fruits have calories and added sugar, if you are on a weight loss mission keep an eye on them and choose dry fruits without added sugar. |
9. Fights Anaemia & Boosts Hemoglobin
A big source of hemoglobin in dry fruits is dates. The iron concentration in it boosts erythrocyte production and increases hemoglobin levels. Dates are filled with vitamin C, vitamin B complex, and folic acid, which supports the production of red blood cells in your body. Dry fruits play a vital role in providing nutrients for the synthesis of hemoglobin in the body.
10. Directs Blood Pressure
Lack of magnesium level leads to high blood pressure. It can take you to other severe conditions like stroke, kidney failure, and even heart attacks. The most famous dry fruit, almond, is a great source of magnesium and holds around 76.5mg of magnesium per 28 grams. People with high blood pressure levels should incorporate almonds into their daily routines. Pistachios have the strongest effect on lowering both top and bottom blood pressure readings. Maintaining a good blood pressure level is one of the most important benefits of eating dry fruits.
11. Stimulates Healthy Hair
Most people think only chemical solutions can improve hair health but dried fruits can bring actual growth to your hair without any side effects. Dried apricots contain beta-carotene which is converted into vitamin A by the body. Vitamin A is an important compound for keeping hair follicles healthy as it reduces inflammation and promotes healing. Protein, iron, and Vitamin E in dry fruits strengthen your hair and prevent hair fall.
12. Benefits Type-2 Diabetes
People with diabetes can consume dry fruits to affect type-2 diabetes. Their micro, macronutrients, and other bioactive compounds give a positive result to metabolic diseases. Dry fruits consist of fibers, fat, minerals, and other bioactive molecules that help modulate several gene mechanisms at cellular and molecular levels. Researchers suggest that dietary fiber in cashews help to lower blood sugar level by maintaining insulin sensitivity.
| HINT- Although dry fruits are nutritious they are also high in calories and natural sugar. So, it is necessary to enjoy them in moderation. |
13. Aid in Digestion
Everyone looks for a better digestive system and follows home remedies for it. Fibers in dried fruits help those who suffer from irregular bowel movements and maintain the digestive system efficiently and smoothly. Prunes and figs have natural laxative properties that relieve digestive issues. Dry fruits stimulate the production of digestive enzymes and help break down the food more efficiently. Involving a mix of different dry fruits into your diet will give various digestive benefits.
14. Detoxifies Body
Detoxification is the one basic benefit while talking about thevarious benefits of eating dry fruits. The essential nutrients and antioxidants support the body’s detoxification process. Polyphenols and flavonoids in dry fruits eliminate toxins from the digestive system and promote regular bowel movement. Raisins have natural compounds that aid liver detoxification. Preparing dry fruit tea has been consumed for years as it refreshes your body, boosts nutritional benefits, and improves hydration.
15. Magnifies Eye Sight
Zinc and Carotenoids present in dry fruits give additional nutrition to your eye health. Raisins and apricots are good sources of vitamin A which is important to maintain healthy vision. Vitamin E in dried fruit protects you from age-related eye damage like glaucoma and cataracts. Almonds are a good source of antioxidants that can protect the cells of the eye from free radicals and slow down the progression of sight loss.
Explore the Different Types of dry fruits
1. Almonds
You all know that almonds are the king of all dry fruits. They are the seeds of the prune tree. You can find it in salted, unsalted, raw, or roasted forms. Raw almonds are sodium-free which can help people with high blood pressure. Almonds are a rich source of sharp memory, the omega-3 acid in almonds can delay cell aging in brain cells.
2. Dates
Dates are the fruit from palm trees and a single seed. The calories and sugar content of dates have various health benefits. The richness of iron in it helps in increasing hemoglobin and improves gut health. Dates are commonly consumed during winter as they are a great source of energy and warmth.
3. Pistachios
Pistachios are basically from the cashew family. They are rich in micro and macronutrients, such as potassium, magnesium, and vitamin B6. vitamin A, a type of carotenoid is present in pistachios which improves your eyesight. Zinc and polyphenolic antioxidants help you boost immunity and prevent diabetes.
4. Cashews
These are rich in minerals, fibers, and plant protein. Cashews are widely famous for their delicious taste and creamy texture. They also consist of healthy monounsaturated fats, antioxidants, and polyphenols which help to maintain the immunity system and reduce bad cholesterol.
5. Walnut
Walnuts belong to the Juglans family, enclosed with a tough outer layer. They contain omega-3s, an important nutrient advantageous for brain health. Its unique shape resembles the human brain. The vitamins, minerals, and antioxidants reduce stress, prevent cancer, and promote hair and skin health.
6. Raisins
These are the dried grapes that taste sweet and sour. It has iron which benefits in treating anemia. Daily consuming raisins can help you fight acidity and constipation. Raisins contain soluble fibers and tartaric acid that intestinal function and regulate the balance of bacteria in your gut health.
7. Apricots
Apricots are stone fruits with a tart flavor. Dried apricots provide you with essential nutrients like vitamins A, E, magnesium, and copper. It helps to enhance your hair and skin health and eventually contributes to weight loss. You can easily incorporate apricots in dishes, desserts, and jams.
8. Hazelnuts
Hazelnuts come from the hazel family, it is a nut with a hard brown shell. They are rich in vitamins, minerals, and protein. This sweet-flavored nut is consumed either raw, roasted, or ground in a paste. Its natural sugar content helps you stay full for a longer time contributing to weight loss.
9. Prunes
Dried plums are called prunes and have all the dried fruit qualities. These are high in sugar compounds and filled with the richness of all the nutritional power required for the body. With the abundance of vitamins A, K, carbs, and fibers it strengthens your bone health and manages cholesterol levels.
10. Dried Figs
Figs are either green or purple. With hundreds of seeds inside it has an orangish yellow color. Its mildly sweet taste is packed with nutritional benefits like vitamins, magnesium, iron, calcium, and other components. Consuming it daily helps you improve your respiratory system and bone density.
Uplift Your Health: Ways to Incorporate Dry Fruits In Your Daily Life
If you are curious about which dry fruit is good for health? Don’t get confused amongst any dry fruit, mix the varieties of dry fruits and munch them together. Also, you can add dry fruits to your daily diet in the following ways:
1. Used For baking Bread and Pastries
If you are craving bread filled with nuts and dried fruits, mix your favorite dried fruits and bake a tasty bread for yourself. Use raisins in Irish soda bread, add dried fruits to muffins and pastries, or make a healthy dried, and delicious nut cookie for lazy Sundays. You will never run out of your desired taste and texture.
2. Sprinkle Into Salads
Dry fruits are mouth-watering salads by themselves, or with fresh greens. Add some yogurt or granola to your dried fruit salad to make a sweet fruit snack. Also, you can fling dried fruits with some greens for a light dinner dish.
3. Prepare a Seasonal Stuffing
Dried fruit gives life to the delightful stuffing and recipes, chop up dried plums, apricots, and raisins to add an intense but jaw-dropping flavor. This sweet and tasty dressing can enhance your upcoming dinner date or your get-togethers.
4. Add to Your Homemade Bars
Dried fruits are a great and healthy option for homemade bars, protein bars, or bites. You can break up with packaged snacks and use dried apricots, dried grapes, and dates for a sweet and fruity-flavored snack. Go for dried fruit snacks out of natural ingredients and fill your mouth with all the nutrients.
5. Make Fruity Beverage
Preparing yourself for a fruitful beverage is one of the creative ways to add dried fruit to your diet. Soak your favorite dried fruits overnight, blend the soaked fruits in water or milk, and finally give a touch of honey or chocolate syrup. Cheers to a nutritious beverage.
Unfavorable Effects of Dry Fruits
After studying all the benefits of eating dry fruits it is necessary to notice some of its rare effects that might trigger your healthy lifestyle. Dry fruits are generally nutritious but some of their negative effects are:
- Dry fruits rich in potassium like apricots and prunes, increase the potassium level in the body and cause diabetes mellitus, renal insufficiency, and problems in chronic conditions.
- The high fiber content of dry fruit can put pressure on digestion and metabolism resulting in increased gas production, bloating, and diarrhea.
- Dry fruits contain relatively more calories than fresh fruits. Overconsumption may lead to obesity. As per studies, more than 250 calories per day causes an increase in weight gain.
- Sometimes, dry fruits activate oil glands in the skin which can cause excessive sebum production. If you keep on munching dried fruits you can suffer from acne, pimples, and rashes.
- Raisins, dates, and figs have a high glycemic index which directly increases your blood sugar levels and negatively impacts diabetes.
Final Thoughts
Dry fruits offer a range of benefits as they are a great source of several nutrients, fibers, and antioxidants. Dry fruits help us to lead a good and healthy lifestyle. Along with the multiple benefits of eating dry fruits, we also came across some of its side effects. However, it is important to enjoy them in moderation so that they do not create any health issues. So go ahead and crunch on these nutritious and delicious treats.
Frequently Asked Questions
Many dry fruits offer health benefits. Almonds, walnuts, and pistachios are some of the best dry fruits that have the most nutritious effect on your health.
There is no specific time for dried fruits, you can enjoy them as a snack throughout the day or infuse them in your meals.
The amount of dry fruits to eat depends on the age factor but generally, it is consumed about 28-46 grams of mixed dry fruits per day.
The presence of essential nutrients and fibers in dry fruits helps you aid digestion, promote heart health, boost energy, etc.
Dry fruits rarely give any harmful reaction, it’s the overconsumption that creates issues like weight gain, blood sugar spikes, and bloating.
