Surprising Health Benefits of Dry Fruits

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.

1. Benefits of Dry Fruits on Overall Health

Benefits of Dry Fruits on Overall Health

Nuts and dry fruits are the powerhouse of nutrients and provide numerous health benefits. Some of the benefits of dry fruits are – 

1.1. 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. 

1.2. 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. 

1.3. 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.

1.4. 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].

1.5. 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. 

Prunes and dried apricots play a crucial role in enhancing bone health due to their rich content of essential nutrients such as vitamin K and calcium. Vitamin K is vital for proper bone mineralization and the synthesis of proteins that regulate bone metabolism.

Meanwhile, calcium is a key mineral that strengthens bones and teeth. Regular consumption of prunes and dried apricots can contribute to maintaining optimal bone density, reducing the risk of fractures and conditions like osteoporosis.

Prunes, figs, and apricots are excellent sources of dietary fiber, which is essential for promoting optimal digestive health. Dietary fiber adds bulk to stool, facilitating its smooth passage through the digestive tract and preventing constipation.

Additionally, fiber helps regulate bowel movements and supports the overall health of the gastrointestinal system. Including prunes, figs, and apricots in your diet provides a natural and effective way to ensure regular bowel movements, alleviate constipation, and promote a healthy digestive system.

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2. What is the Best Time to Eat Dry Fruits?

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 of dry fruits.
  • 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.

3. Factors 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 – KukCleanOrgPickEarthyTales and Organic Tattva etc. 

To sum it up, dry fruits are not just tasty snacks but also bring surprising health benefits. They help your heart, digestion, give you energy, and can even help with weight management. Packed with vitamins and minerals, these little treats make for a delicious and healthy addition to your daily diet.

5.1. Which dry fruits should be eaten daily?

Eating a mix of dry fruits like almonds, walnuts, and raisins daily provides a good balance of nutrients.

5.2. Is it OK to eat dried fruit everyday?

While dried fruits are nutritious, moderation is key due to their natural sugars and calorie density.

5.3. What are the health benefits of dry fruit?

Health benefits of dry fruits include improved heart health, digestion, energy boost, and a rich source of vitamins and antioxidants.

5.4. Which dried fruit is healthiest?

Almonds stand out as one of the healthiest dried fruits, offering a good dose of nutrients like vitamin E, healthy fats, and antioxidants.