Dry Fruits And Nuts: Types And Health Benefits

Dry fruit has always been a part of an Indian household, but were you ever curious enough to look what the dry fruits we consume and how beneficial they are?

A nut with a hard outer shell and an inside kernel are edible. A dry fruit is a fruit that is dried in the sun or dehydrated to increase its shelf life.

There are wide varieties of dry fruits and nuts available throughout the world, like walnuts, raisins, prunes, almonds, pistachios, dates, cranberry etc. every single dry fruit and nut has different health benefits and prevents many medical conditions.

Most people consume a mixture of dry fruits and nuts rather than individually.

Furthermore, the dried form of fruits and nuts retains more nutrients compared to their fresh state.

Table Of Content

1. Why Are Dry Fruits And Nuts Considered Superfoods?

2. List Of Distinct Dry Fruits And Nuts And Their Health Benefits

3. Other Health Benefits Of Dry Fruits And Nuts

4. Dry Fruit And Nuts Trail Mix Recipe

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

Why Are Dry Fruits And Nuts Considered Superfoods?

The name superfood is given to a food item with multiple health benefits and nutrients compared to other food items or its counterpart.

A minimal amount of superfoods contains many nutrients like proteins, minerals and vitamins. As these foods can aid many health issues like diabetes, boost immunity, control blood pressure, great for weight loss etc.

Dry fruits and nuts are considered superfoods because they are rich in micronutrients and antioxidants, which are great for overall health; for e.g., they are suitable for the brain and also work as anti-ageing.

List Of Distinct Dry Fruits And Nuts And Their Health Benefits

A study by NCBI says that dry fruit generally contains a lot of fibre and is an excellent source of antioxidants, especially polyphenols.

1. Anti-Ageing Almonds 

Almonds are considered anti-ageing food as it contains vitamin E, which is a great anti-ageing vitamin that helps to reduce wrinkles, fine lines etc. also, it is a good source of fibre and protein and mainly helps to sharpen memory, to control blood sugar, level and helps in weight loss due to low carb content.

2. Cashews And Reduced Risk Of Heart Diseases

Cashew has a creamy and rich texture and is loved by everyone. They also contain micronutrients like magnesium, vitamin B6, and protein which help reduce LDL from the body and curb the risk of heart diseases.

3. Immunity Booster Pistachios 

Pista helps keep satiated for longer and contains antioxidants, oleic acid, potassium, vitamin E, selenium, zinc and many other nutrients which boost immunity, cure diabetes and reduce LDL cholesterol in the body.

4. Antioxidant-Rich Apricots 

Apricots are rich in antioxidants and other nutrients like copper, vitamin A, and magnesium, preventing infections, keeping eyes healthy, and maintaining skin and bone health.

5. Walnut And Its Anti-Cancerous Properties

We all know that walnuts are shaped like the human brain, which means they are suitable for brain health as they contain healthy fats, proteins and antioxidants that reduce cancer formation, curb stress and are great for hair and skin health.

6. Dates For Weight loss

Dates can be consumed in dry and original forms, and both are healthy. Dates contain a good amount of fibre which keeps you full. Also, dates are iron-rich, which increases haemoglobin levels, helps to reduce weight, increases energy levels, and improves digestive health.

One study by NCBI had women eat dates during the last few weeks of pregnancy. As a result, only 4% of the date-eating women required induced labour, compared to 21% of those who did not consume dates.

7. Prunes For Better Digestion

Prunes help to control LDL cholesterol levels, lower blood pressure and are a good source of iron which increases the haemoglobin level in the body and promotes stronger muscles and bones.

In another study by NCBI, eating prunes has been shown to help improve stool frequency and consistency. In addition, prunes are considered even more effective at relieving constipation than psyllium, another common remedy.

8. Raisins And Their Anti-Inflammation Qualities

Raisins are sour and sweet in flavour, which helps treat anaemia as it contains a good level of iron, curbs constipation, and reduce acidity.

9. Figs (Anjeer) For Healthy Bones

Anjeer is the most loved dry fruit in the dry fruit as it has sweet flesh with crunchy seeds. It controls blood pressure, boosts healthy bones, and helps to manage weight while preventing cancer cell growth.

 Other Health Benefits Of Dry Fruits And Nuts

Let us know how beneficial dry fruits are for our health, and try incorporating them into our daily lives.

1. Combats Cancer

Dry fruits contain antioxidants which prevent the formation of cancer cells in the body hence, reducing the risk of cancer.

Consuming soaked pista and almonds helps cure breast cancer, tumour growth, and prostate cancer.

2. Reduces The Chances Of Anxiety And Depression

There are some dry fruits and nuts which are good sources of beta carotene, which helps to combat signs of depression and anxiety and other mental issues.

3. Immunity Booster

Dry fruits and nuts are rich in micro-nutrients like potassium, selenium, and zinc, which boost immunity and provide good health, thus preventing infections.

Dry Fruit And Nuts Trail Mix Recipe

Try this nutty deliciousness and experience the goodness.

Dry Fruit And Nuts Trail Mix

A healthy mixture of all dry fruits and nuts loaded with fibre and other nutrients is good for health.

Ingredients

• Cashewnuts- 1/3 cup
• Almonds- 1/3 cup
• Walnuts- 1/3 cup
• Apricots- ¼ cup
• Raisins- 1/3 cup
• Pista- 1/3 cup
• Pumpkin seeds- 2 tbsp
• Sunflower seeds- 2 tbsp

Preparation Method

1. Air fry the almonds, walnuts and pista for 7-8 minutes in the air fryer and make them crunchy.

2. Let them cool, and mix the seeds and dry fruits. 

3. Store them in an airtight container, and eat them as a snack whenever you are hungry.

Dietitian’s Recommendation

• Dry fruits can be consumed as a snack for weight loss as they are low in calories.
• You can incorporate dry fruits and nuts in breakfast by adding them to plain milk or a fruit milkshake to enhance the meal's nutritional value.
• Some dry fruits like prunes, walnuts or almonds can be added to salads also to add crunch.
• Also, soaked black raisins help curb acidity and bloating as it works as a cooling agent.
•  Also, dates are rich in potassium which cures period cramps and reduces water retention in the body.

                                                                                 -Dietitian Akshata Gandevikar

The Final Say

Dry fruits are loved by people of every age, and people enjoy eating them in every dish. Also, some dry fruits and nuts are called superfoods because of their nutritional content, as it helps to control and aid many ailments from diabetes to brain health, eye health and constipation and many more. So, eating dry fruits and nuts regularly helps regulate many body functions.

FAQs

1. Which dry fruit is excellent for hair health?

Walnuts are great for improving hair health as they contain healthy fatty acids, provide moisture, and improve overall hair health.

2. Which dry fruit can be consumed to gain weight?

Dry fruits like apricots, cashew, anjeer and pista can be consumed to gain weight.

3. How much dry fruit should be consumed in a day?

5-8 pieces of mixed dry fruits and nuts can be consumed daily.

4. Can dry fruits be consumed at night?

The ideal time to eat dry fruit is in the morning as they are high and fibre and consist of a condensed concentration of shrivelled sugar in their skin, so it is better to consume them on empty stomachs in the morning.

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