Did you know dry fruits are a great source of vitamins, minerals, protein and dietary fibre? Want to know about the numerous health benefits of dry fruits?
Dehydrated fruits, commonly known as dry fruits are a great substitute for high-calorie snacks. Dry fruits are rich in antioxidants and play a vital role in fighting against infections and tissue damage caused by free radicals. Eating dry fruits like almonds, walnuts, apricots and figs every day help you stay fit and healthy.
Some dry fruits may be high in fibre and hence one should consume in limited quantities to prevent excessive weight gain and related conditions. With a longer shelf life, dry fruits can be taken throughout the year with all the benefits. Depending on the portion and the way you eat, dry fruits could be a double-sided sword. One should carefully monitor the portion size, as its portability makes it easy to mindlessly eat an entire pack.
Benefits of eating dry fruits
Nuts and dry fruits are the powerhouse of nutrients and provide numerous health benefits. Some of the benefits of eating dry fruits are –
Helps in controlling diabetes
There is a misconception that dry fruits are extremely harmful to diabetics. The truth is – eating dry fruits such as raisins, sultanas, dates and apricot are good for diabetes [1]. Dry fruits have a lower glycemic index and can help manage blood sugar levels effectively. According to a study, a small portion of nuts after lunch helps the body to retain energy faster.
Reduces bad cholesterol
Walnuts and almonds are rich sources of potassium, dietary fibre, manganese and magnesium that help in reducing bad cholesterol from the body. Substituting high-calorie snacks with nuts and dry fruits is the best way to avoid unsaturated fats and unhealthy stuff. Intake of 3 servings of whole fruits like – grapes, dried plums, raisins, apples or pears per week can reduce the risk of cardiovascular diseases.
Boosts immunity
Dry fruits are rich in immunity-boosting nutrients like – Zinc, Iron and Vitamin B that helps to keep your body’s immunity up. Instead of opting for dietary supplements – one should consume a handful of mixed dry fruits like – pistachio, almonds, figs, apricot and raisins to boost immunity and prevent chronic diseases.
Improves memory
Almonds are a rich source of folate, fibre, Vitamin E and phytochemicals that help improve cognitive function. The presence of Vitamin E and omega-3 fatty acids help slow down the ageing of brain cells and boost memory. Additionally, vitamin B6 in almonds assists in the metabolism of proteins and improves communication between brain cells. Nuts and dry fruits can lower postprandial insulin response and have a beneficial effect on blood pressure [2].
Weight management
Dry fruits are your best bet if you want to gain or lose weight. Raisins, almonds and dates are appetite-suppressing foods that help you feel fuller. Also, they provide you with an energy boost to help you stay energetic throughout the day. Being rich in fibre, they reduce the need to eat regularly and reduce the risk of overeating.
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What is the best time to eat dry fruits?
- Dry fruits and nuts are some of the healthiest snack options. Here is how you should consume these superfoods to get complete benefits –
- Consume almonds in the morning on empty stomach. Soak 5-6 almonds overnight or 7 to 8 hours in water. Peel the skin of almonds after they are well-soaked and consume.
- You can also consume them along with breakfast to smoothly regulate blood pressure and keep you energetic throughout the day.
- Munch on a handful of mixed dry fruits in the evening as a snack
- Avoid consuming nuts and dry fruits at night – as they may cause heaviness in the stomach or indigestion.
Things to consider when eating dry fruits
- Always consume in a limited quantity
- Avoid eating dry fruits coated with sugar
- Be aware of the allergies that may be associated with dry fruits
- Consume cashews along with breakfast or as snacks in the evening
- Having almonds in small quantities every day give you numerous health benefits
- Always prefer raw, unsalted or flavoured dried fruits
If you want to have a healthy dose of nutrients, you should make a trail mix of dried fruits, seeds and nuts. It is one of the best and easiest ways to have lots of minerals, vitamins and antioxidants. You can buy premium exotic dry fruits online from organic stores like – KukClean, OrgPick, EarthyTales and Organic Tattva etc.
