Dry fruits are the most common form of the dehydrated fruits. Why these are called dehydrated, this is because of their moisture content is removed naturally or through some dehydrating methods. Some of the most common techniques which are used to make the dry fruits moisture free are sun rays and dehydrators. Dry fruits and nuts have most of the nutritional value of fresh fruits. That’s why, they are highly beneficial. So, naturally occurring nuts are almonds, pistachios, dates, cashew, walnuts, and hazelnuts. At the same time, raisins and figs (anjeer) are the dried form of fruits. Considering the above benefits, the dry fruits are called superfoods as they are high on antioxidants and superior to other food items when compared in their nutritional value. Even small portions of a superfood can supply abundant nutrition in form of nutrients, vitamins, minerals and proteins. So here, some of the most important health benefits of Dry fruits are as follows.

Bone Health Benefits

As per the research it has been found that, dry fruits are rich in healthy nutrients like magnesium, boron, vitamin K and calcium and many more. These nutrients are necessary for our bone health. For example, our skeletal structure is full of calcium, and several dry fruits like dried apricots, figs etc., help to give adequate amounts of calcium. As a result, they help to prevent bone-related issues and strengthen our bones. Having calcium deficiency in the body can lead to diseases like osteoporosis. In this condition, the bones become fragile, which increases the chances of unexpected fractures. Therefore, having healthy servings of dry fruits can help decrease the chances of osteoporosis. So we must have the dry fruits on daily basis but in limited quantity or as recommended.

Immunity Boosters

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

Dry Fruits for Gut Health

As per the study, dry fruits have been found the most beneficial for improving the gut health due to its rich in dietary fibres effect. Since, dry fruits are rich in dietary fibre, both soluble and insoluble. These dietary fibers help to add the bulk to stool as well. As a result, dry fruits help to maintain a healthy bowel movement. Dry fruits help to improve the digestive health.

Weight Loss Properties

Dry fruits are rich in carbohydrates and dietary fibre which makes them the best snacking options. The dietary fibre keeps your stomach full 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. And it is recommended that limited calorie intake and a healthy gut are two fundamentals of weight loss. Thus, dry fruits rich in dietary fibre help lose weight.

Skincare Benefits

As far as skincare health is concerned we need to know that free radicals in our body are the most unstable molecules that tend to latch onto  the oxygen inside the body. Due to this, the healthy cells gets 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 to achieve and maintain healthy skin.

Heart Health Benefits

There are many dry fruits like walnuts, nuts, almonds which are rich in omega-3 fatty acids and Omega-3 helps to reduce the triglyceride levels in the blood, which helps to control the cholesterol level in the body. 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.

As per the detailed study about dry fruits it has been proven that eating specific types of nuts like almonds, walnuts and pistachios may help to reduce the chances of cardiovascular disease and coronary heart disease. Therefore, it is recommended to increase the intake of various nuts as part of healthy dietary patterns.

Cancer Prevention

This is unbelievable and point worthy topic as many studies have proven the effect of dry fruits in cancer prevention also. Since, dry fruits like almonds, walnuts are rich in phytonutrients because of vitamin A content. These nutrients show properties to help prevent certain kinds of cancer. There are findings of a study which establish an inverse relationship between dry fruits consumption and cancer. As per the study, Increasing the intake of dried fruits like raisins, figs, prunes (dried plums) and dates to 3-5 or more servings per week may help reduce the risk of prostate, pancreatic, colon, stomach and bladder cancers.

But there is one problem these dry fruits are bit costly and if high quality is concerned then that is even more costly. So everyone can’t afford to have it but in small quantity we must buy and eat them to take the benefits.

Blood Pressure Management

As per the research study, it has been found that adding magnesium to dietary supplements can help to lower/control the blood pressure in a diabetic hypertensive adults. Magnesium acts as a natural vasodilator and prevents the blood vessels from constricting. As a result, it helps maintain healthy blood pressure whereas low magnesium levels in our bodies may result in high blood pressure. It can lead to many other disorders such as stroke, kidney failure and even heart attacks. One of the most popular dry fruits, almonds are naturally rich in magnesium and carry almost 76.5mg of magnesium per 28g of servings. So, including almonds in your diet is proven to be very beneficial.

Now let’s see some of the benefits of the most important dry fruits which we eat almost daily.

Different type of dry fruits and their benefits.

Almonds

When we think of dry fruits, the first name which comes into our mind is Almond which is seed and we get it from prune trees. Almonds are low-carb nuts that we can find in salted, unsalted, raw or roasted form. Raw almonds are sodium-free and are better for people with high blood pressure. However, almonds are calorie-rich foods and can be harmful to people with type 2 diabetes. Therefore, you should eat them in moderation. Almonds are eaten to sharpen the memory also because of its antioxidants and omega-3 which help to delay the cell ageing process in the brain cells.

Now let’s see the Nutritional Value of Almond

Pistachios

Pistachios are the most liked dry fruit because of its essential properties like micro and macronutrients. They grow on trees and it is one of the member of the cashew family. The nuts may be yellow or green, and the hard shell enclosure covering the pistachio helps protect the nut/seed.

Since, pistachios are rich in micro and macronutrients, such as potassium, magnesium and vitamin B6. Vitamin B6 is an essential nutrient for the body as it helps to make haemoglobin in the blood. Haemoglobin is required to transport oxygen to various cells inside the body. The best way to consume pistachios is to eat them raw as a delicious snack. They are also very popularly used in flavoured milk and milkshakes.

Let’s see Nutrition Value of Pistachios

Dates

Dates are the fruits of the palm tree and have a single seed. People commonly eat them during winters and they are a prevalent dry fruit. In addition, they are naturally dehydrated and low in moisture content. Although dates are high in calories and sugar, they have several health benefits. Dried dates are rich in dietary fibre. It is rich in iron which helps prevent issues like anaemia. Dates may help to reduce weight, increase haemoglobin, improve gut health and provide energy to the body.

Nutrition Value of Dates

Walnut

There are many benefits of eating walnuts like they are an excellent source of plant-based Omega-3s, an essential nutrient. The omega-3 content makes them very beneficial for brain health. These nuts are enclosed in a tough outer case that you must remove to get to the nut. There are vitamins, minerals, proteins, and antioxidants present in walnuts which helps to reduce stress, prevent cancer, and benefit the hair and skin. The presence of carbohydrates and proteins contribute to the total calorie value of walnuts, which makes them quite filling for the people.

Nutrition Value of Walnuts

Cashew

Cashews are rich in minerals, fibre, and plant protein. Cashews contain the high amounts of healthy monounsaturated fats. Cashews provide high amounts of vitamin E, vitamin B6, proteins, and magnesium. They are rich in antioxidants and polyphenols. Polyphenols help to reduce inflammation which can further help in boosting immunity. As a result, they help to reduce bad cholesterol and the risk of heart diseases.

Nutrition Value of Cashews

Fig/Anjeer

Dried figs(Anjeer) are the most beneficial edible fruits. You can eat them raw or after keeping them dipped into the water for the whole night and can have tomorrow morning with its water its optimum benefit. Figs are high in sugar and have a sweet and crunchy flavour.

Figs have both soluble and insoluble high fibre content. Therefore, consuming figs can help with many gastric disorders, constipation and even irritable bowel syndrome, promoting a healthy gut. You can eat figs raw with some milk in breakfast to obtain all the nutrient values.

Nutrition Value of Figs

Now how much quantity one must consume the dry fruits in a day.

There are many health benefits of eating Dry Fruits, and at the same time it has side effects too, where people might gain unwanted weight gain and may be allergic to some of them. So dry fruits should always be consumed in moderation.

The recommended daily serving of 30g of nuts is equal to any one of the following handfuls of individual nuts:

Almonds: 20-30, Cashews: 15, Hazelnuts: 20, Macadamias: 15, Peanuts: 40, Pistachios: 30

Walnuts: 10 (whole or 20 walnut halves)

Please note eating too many nuts in one sitting may lead to various gastrointestinal irregularities. For example, it can cause gas, indigestion, diarrhea, bloating etc.

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