Amazing Health Benefits of Dry Fruits

Dry fruits are undeniably one of the longest-used food options with plenty of benefits. Some dry fruits are naturally available, such as pistachios, almonds, dates, cashews, walnuts, and hazelnuts. On the other hand, some fruits are dried to form the dry variant, which includes raisins, figs, etc.

Here are the benefits of dry fruits:

Powerhouse of Nutrients: It is a well-known fact that dry fruits contain plenty of nutrients. The intake of dry fruits provides your body with vitamins, minerals, fibre, protein, and much more. Thus, if you are looking for food with multiple nutrients, include mixed dry fruits in your diet.

Immunity Booster—Dry fruits contain essential oils, potassium, calcium, vitamins, etc., that are necessary for a strong immune system. Dry fruits with a high content of polyphenols show anti-inflammatory effects, helping to improve immunity. Besides, the antioxidants in dry fruits are known to fight free radicals in the body.

Aids in Weight Loss: Since dry fruits are rich in dietary fibre and carbohydrates, consuming them keeps you full for longer. Therefore, the urge to snack between meals is reduced, which decreases the calorie consumption. Fibre is also suitable for gut health and bowel movements. The combined effect of reduced calorie intake and a healthy gut contribute to weight loss.

Good for Heart Health: Walnuts, pistachios, and almonds are the best dry fruits for the heart. Walnuts contain omega-3 fatty acids, which control cholesterol by reducing triglycerides in the blood. Thus, they prevent artery clogging and reduce the chances of heart attacks.

Prevents Cancer: Dry fruits like almonds contain vitamin A, which is rich in phytonutrients. They are known to prevent the activities of cancer-causing cells, so they are effective at preventing various types of cancer in the body.

Maintains Bone Health: As mentioned above, dry fruits are a powerhouse of nutrients such as magnesium, vitamins, calcium, etc. Since the human skeletal structure is made up of calcium, different types of dry fruits provide calcium to the body. Strengthening the bones prevents them from becoming weak and reduces the chances of fractures.

Helps to Gain Weight: Almonds, cashews, raisins, and dates are considered the best dry fruits for weight gain. They contain high-calorie content and healthy fats, which are essential for maintaining good health. Those looking for extra calories without consuming large quantities of food must turn to dry fruits.

Improves Haemoglobin: Among the many benefits of dry fruits is that they contain phosphorus, copper, vitamin B, etc. Prunes and raisins can do wonders for those with anaemia. You can add prunes, raisins, almonds, pistachios, and cashew nuts to your diet for added stamina and good health.

Good for Mental Health: Dry fruits are helpful for mental and physical health. The lack of an antioxidant called beta-carotene causes mental health disorders such as anxiety and depression.

Dry fruits contain this essential antioxidant, which plays a vital role in a person's mental wellness. Increased intake of beta carotene contributes to the relief of depression and anxiety.

Controls Diabetes: Many dry fruits are known to have a positive effect on diabetes. Some have a low glycemic index, which contributes to achieving stable blood sugar levels. Dried Apricots have a high fibre content, which also regulates blood sugar levels.

Pistachios: Pistachios contain high amounts of nutrients such as potassium, magnesium, and vitamin B6 that contribute to producing haemoglobin. Pistachios also contain vitamin A, which helps to improve eyesight.

Almonds: Almonds are calorie-rich dry fruits which also contain antioxidants and omega-3. Therefore, consuming almonds is beneficial if you want to delay the ageing of the brain cells. You can consume almonds by topping your oatmeal with them or by consuming them raw for breakfast.

Cashews: Cashews are rich in fibre, plant protein and minerals and are the seeds of cashew trees. They are also rich in monounsaturated fats, antioxidants, and polyphenols.

Cashews also provide you with vitamin E, B6, proteins, and magnesium. It is an ideal dry fruit for those who want to reduce the risk of heart disease and cholesterol. It is also beneficial for those who want to reduce weight.

Walnut: Walnuts are brain-shaped dry fruits that have a rich omega-3 content. They are highly beneficial for brain health as omega-3 improves cognitive functions in adults and also protects newborns' brain health. Walnuts also contain minerals, proteins, vitamins, and antioxidants that have cancer-preventive properties.

Hazelnuts: Hazelnuts are an excellent choice of dry fruit for low cholesterol levels as they contain low-density lipoprotein. Hazelnuts also have a high concentration of antioxidants, fats, proteins, and minerals. Consuming hazelnuts reduces inflammation, has anti-cancer properties, and works to reduce blood sugar levels.

Raisins: Known for their wrinkled texture, raisins are dried grapes. They have a high iron content and are beneficial if you have anaemia. Consuming a handful of raisins also relieves constipation and improves the digestive system. Since raisins are sweet, you can use them as toppings for cereals, trail mix, etc.

Figs (Anjeer): Figs are the fruit of the Ficus tree and can be consumed raw or by preparing a jam. Figs are high in sugar and soluble and insoluble fibre. Consuming figs relieves gastric issues and constipation and promotes a healthy gut.

As mentioned above, dry fruits are the best food as they are rich sources of vitamins, minerals, and many other nutrients. As per Ayurveda, if you want to derive the maximum benefits from dry fruits you must consume them as per the Ayurveda recommendations.

Soaking the Dry Fruits: Some types of dry fruits can be difficult to digest. Therefore, you must soak them overnight to increase their digestibility. When you soak the dry fruits overnight, they become softer and easier to digest as their heaviness is reduced.

Eating at the Right Time: The timing of consuming dry fruits also has an impact on the benefits that it delivers. Therefore, as per Ayurveda, the best time to consume dry fruits is in the morning or mid-day. You must not consume dry fruits at night as they can cause digestive troubles.

Do Not Combine Them With Dairy: Dry fruits must not be combined with dairy while consuming as it makes them difficult to digest. Eating dry fruits with dairy can also reduce their nutritional value.

Be Mindful of the Portion: Since dry fruits are dense in calories, you must be mindful of the portion that you consume. It is recommended to eat them in moderation and stick to a small handful or a quarter cup a day.

Chewing the Dry Fruit: Chewing is the first step towards good digestion as it helps to break down the food for better absorption in the body. When you consume any dry fruit, ensure that you chew it thoroughly so it is efficiently absorbed into the body.

Adding dry fruits to your regular diet helps you reap all the benefits and maintain a healthy body. Consuming different types of dry fruit provides your body with various nutrients, including vitamins, minerals, proteins, etc.

Besides, the health benefits of dry fruits include cancer prevention, regulation of type 2 diabetes, weight loss, weight gain, bone strengthening, and many more. It is essential to consume dry fruits properly so you can get maximum benefits.

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Disclaimer: This is a general guide on Amazing Health Benefits of Dry Fruits. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.