Dry Fruits: Nutrition Facts and Health Benefits

Are Nuts Healthy
Are Nuts Healthy

In this world where time is moving fast, we always try to find out shortcuts in anything whatever we do, even regarding food intake. Most of the people in the world satisfy their hunger pangs by eating nuts and dry fruits, especially when they are running out of time or controlling diet for weight loss. Nuts and dry fruits not only help to overcome hunger pangs but the nutrients in them boosts up the strength of body.

Dried fruits are basically fresh fruits that have been dried. For converting fruits into dried form, fruits are dehydrated by using different drying techniques including a traditional method of sun drying. As the water is removed from these fruits so they are full energy giving food with no water content. Dry fruits are full of nutrition that smoothes body functions for example; walnuts and almonds good for brain; cashews fight migraine, apricots good for healthy eyes and raisins good for digestion. These are a lot of benefits of dried fruits and nuts. It helps the body in defending against various diseases.

They are very helpful in following ways…

  1. Boosts immunity and fight against diseases
  2. Help combat cancer
  3. Fight against constipation
  4. Help with weight loss
  5. Keep our tummy healthy
  6. Having anti-aging properties.
  7. Fight against anemia
  8. Improves health
  9. Prevent from depression
  10. Good for diabetic patients

Some important dry fruits and their benefits are given below…

  • Almonds are Effective for Improving Hemoglobin

Almonds are full of vitamins, minerals nutrients, fats and antioxidants. Almonds are excellent for our health. Almonds are very effective in improving hemoglobin, as it contains copper, iron and vitamins which helps in producing more red cells and hemoglobin and through these almonds also protect us from anemia.

  • Dates are Great Energy Source as They contain Natural Sugar

Dates are a source of fructose, a natural kind of sugar found in fruits. Dates are full of nutrients, fibers, minerals and antioxidant. Date is a complete source of energy itself. Dates are a low glycemic index food which doesn’t increases the blood sugar level.

  • Cashew Nuts helps to control Cholesterol & High Blood Pressure

Cashew nuts are full of Vitamin K and minerals like iron, magnesium, phosphorus, zinc, magnesium, potassium and copper. Cashews are good for controlling Cholesterol and reducing Blood Pressure. Potassium is the main element which helps in controlling cholesterol and Blood Pressure level.

  • Fig/Anjeer is Good for Body, Prevents from Hypertension and Weight Loss

Fig is a flesh type natural sweet dry fruit, which is easily available. Fig is full with plenty of nutrients, vitamins, fibers and minerals. Potassium is a key mineral for our body in maintaining our Blood Pressure, so it prevents us from Hypertension. Omega-3 fatty acids are present in Fig, which can help in burning calories, thus it helps in weight loss. These fatty acids also prevent you from heart attack and stroke.

  • Raisins Protect Your Eyes from Vision Related Problems

The shrinked yellow, brown dry grapes are known as Raisins. Raisins contain Fibers, iron, calcium, boron and Antioxidants. Raisins contain polyphenols(antioxidants) that protect the eyes cells from free radical damage. This help in protection of eye cells in any kind of damage. Raisins are helpful in protection of our eyes.

  • Pistachios Help to Stabilize Blood Sugar, Provide Fibers & Proteins

Pistachio nuts are tasty and healthy. These are seeds of the Pistachio Vera tree, which contains Fats, proteins, fibers and Antioxidants. Pistachios have a low glycemic index, which means it doesn’t increase blood sugar level. Pistachios are the low-calories nuts with high proteins and fibers. Amino acids are present in it in higher amount which are the building blocks of proteins. Those amino acids are essential for our body.


Dry fruits and nuts are ‘quick fix’ food that most people used to remove their hunger pangs. These dry fruits and nuts are also full of nutrients, vitamins, minerals and fibers. These dry fruits like almonds, dates, fig (anjeer), cashew and pistachio are good for our health and it also helps for our body working properly. As it helps to regulate blood pressure, blood sugar and it also helps us in weight loss. Make it part of your diet, it will boost your energy and help body against various diseases.

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