7 health benefits of dry fruits

Dry fruits are small, but big on health benefits. These are fruits that have gone through a dehydration process, either naturally or using methods like sun drying or using dehydrators. These processes aid in removing moisture content from the fruit, resulting in a concentrated and nutrient-dense product. Nuts and dry fruits possess as much of the nutritional value as is found in fresh fruits, making them a must-add to our everyday diet. Some of the naturally occurring dry fruits include pistachios, dates, almonds, hazelnuts, walnuts, and cashews. Anjeer or figs are examples of those fruits that have been dehydrated to create dry fruit variants. By incorporating these dry fruits into our everyday diet, we can make the most of the health benefits of dry fruits.

Health benefits of dry fruits

Dry fruits is a category that includes a huge variety of nutrient-dense snacks such as almonds, walnuts, raisins, dates, and apricots, are not just delicious but also pack a powerful punch of health benefits. These naturally sweet and satisfying treats are a treasure trove of essential nutrients, making them an excellent addition to any diet.

Some of the benefits of dry fruits include:

1. May improve heart health

Several dry fruits, especially walnuts and almonds, are rich in heart-healthy fats and are rich in omega-3 fatty acids. These monounsaturated and polyunsaturated fats assist in reducing bad cholesterol levels. This lowers the risk of heart disease because omega-3 fatty acid helps prevent the arteries from blocking, reducing the chances of getting heart attacks. Alongside, it also prevents the build-up of plaque in the arteries, says nutritionist Avni Kaul.

As per the Journal of the American College of Cardiology, eating specific nuts like pistachios, almonds, and walnuts helps curb the chances of cardiovascular disease and coronary heart disease. The study supports the consumption of various nuts to live a healthy life.

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2. May improve digestive health

Improving gut health is another major boon that a person can get from consuming dry fruits. The high dietary fibre content (both soluble and insoluble) in dry fruits, like prunes and figs, aids digestion and prevents constipation by adding bulk to the stool, resulting in healthy bowel movement. Fibre also helps in maintaining a healthy weight by promoting satiety.

As per the Gut Microbes Journal, consuming dry fruits like prunes contains bifidobacteria that boost digestive health.

3. May boost immunity

Dry fruits are filled with minerals like potassium, magnesium, calcium, zinc, and phosphorus that support the immune system. They are also rich in vitamins like vitamin D, A, B6, K1, and E that bolster our immunity. For instance, almonds are rich in vitamin E, an antioxidant that helps protect the body from oxidative stress.

As per the Journal of the American College of Nutrition, dry fruits that have high levels of polyphenols aid in enhancing immunity by showing anti-inflammatory properties. Dry fruits boost antioxidant properties that help eliminate the effect of free radicals and help relieve oxidative stress from the body.

4. Bone health

Dry fruits are a repository of healthy nutrients like magnesium, calcium, boron, and vitamin K. Specific dry fruits such as figs and apricots are excellent sources of calcium and phosphorus, which are essential for maintaining strong and healthy bones. As a result, dry fruits help mitigate the risk of bone-related issues and strengthen our bones, says the expert.

Calcium deficiency can lead to diseases like osteoporosis. This condition makes our bones fragile, increasing the chances of unexpected fractures. Therefore, consuming dry fruits lessens the chances of osteoporosis. As per the Nutrition Reviews Journal, low boron intake may result in bone impairment issues.

5. Skin health

Free radicals are released in the body due to oxidative stress that latch onto oxygen inside the body. Due to this, the healthy cells in the body are deprived of oxygen, leading to oxidative stress. As per the Asian Pacific Journal of Cancer Prevention, oxidative stress can cause several skin diseases and chronic inflammation.

The vitamins and antioxidants present in dry fruits could contribute to healthier skin by reducing signs of ageing and providing essential nutrients for skin repair and rejuvenation.

6. Energy boost

The natural sugars and carbohydrates in dry fruits provide a quick and lasting energy boost, making them an ideal snack for athletes and those having an active lifestyle. You can snack on them before your workout or at the start of your day to stay high on energy all throughout the day, suggests the expert.

Also read: 9 best dry fruits to add to your festive and winter diet

7. Helpful for Type-2 diabetes

Nuts and dry fruits can work wonders to counteract metabolic diseases like type 2 diabetes. As per the Nutrients Journal, there is a positive correlation between dry fruits and type-2 diabetes. Dry fruits have a unique blend of macronutrients, micronutrients and bioactive compounds that result in a positive effect on diabetes.

Dry fruits are rich in fibre, fats, minerals, and other bioactive molecules which aid in modulating several gene mechanisms at the cellular and molecular level. The International Journal of Endocrinology and Metabolism suggests that high dietary fibre in dry fruits like cashews helps in lowering blood sugar spikes by reducing insulin levels.

Types of dry fruits and their benefits

Some of the most commonly consumed dry fruits and their benefits include:

1. Almonds

Almonds are low-carbohydrate seeds beneficial for sharp memory and delaying brain cell ageing. They come in various forms like raw, roasted, salted, or unsalted. Raw almonds are sodium-free, making them suitable for people with high blood pressure. However, due to their high-calorie content, they should be consumed in moderation, especially by those with type 2 diabetes.

Nutritional Value (per 100g):

• Calories: 620.17 KCal
• Protein: 21.15 g
• Carbohydrates: 21.55 g
• Fibre: 12.5 g
• Fats: 49.93 g

2. Pistachios

Pistachios are nutrient-dense nuts belonging to the cashew family. They are high in potassium, magnesium, vitamin B6, and carotenoids, which are beneficial for haemoglobin production and eyesight.

Nutritional Value (per 100g):

• Calories: 626 kCal
• Protein: 19.8 g
• Carbohydrates: 16.2 g
• Fibre: 10.3 g
• Fats: 53.5 g

3. Cashews

Cashews are seeds good in monounsaturated fats, vitamins E and B6, proteins, and magnesium. They help reduce bad cholesterol, support heart health and are beneficial for type 2 diabetes management.

Nutritional Value (per 100g):

• Calories: 596 Kcal
• Protein: 21.2 g
• Carbohydrates: 22.3 g
• Fibre: 3.3 g
• Fats: 46.9 g

Also read: To soak or not to soak: What’s the best way to eat dry fruits and nuts?

4. Walnuts

Walnuts are high in omega-3 fatty acids, particularly DHA, which support brain health and cognitive function. They also contain vitamins, minerals, and antioxidants that reduce stress and improve hair and skin health.

Nutritional Value (per 100g):

• Calories: 687 kCal
• Protein: 15.6 g
• Carbohydrates: 11 g
• Fibre: 6.7 g
• Fats: 64.5 g

5. Raisins

Raisins are dried grapes rich sources of iron, making them helpful for preventing anaemia. They aid digestion and can be used as a topping for various dishes.

Nutritional Value (per 100g):

• Calories: 308 kCal
• Protein: 1.8 g
• Carbohydrates: 74.6 g
• Fibre: 6.8 g
• Fats: 0.3 g

Also read: This is what goes wrong when you have too many raisins!

6. Dates

Dates are energy-dense fruits packed with dietary fibre, iron, and antioxidants. They are excellent for preventing anaemia, improving gut health, and providing energy.

Nutritional Value (per 100g):

• Calories: 317 kCal
• Protein: 2.5 g
• Carbohydrates: 75.8 g
• Fibre: 8.3 g
• Fats: 0.4 g

Diet tips for dry fruits

Dry fruits are nutrient-dense, giving ample energy, proteins, and calories. However, salted or roasted varieties might contain preservatives and extra calories, along with unhealthy fats. It is important to be cautious with store-bought nuts.

Some people might have allergies to specific nuts and dry fruits, which may cause symptoms such as sneezing, throat inflammation, swelling, diarrhoea, difficulty breathing, and hives. Always check ingredient labels and be aware of potential allergens, as suggested by the expert.

She further adds, “Excessive consumption of dry fruits could also lead to unwanted weight gain owing to their high fat and calorie content. To avoid this, consume them in moderation”.

Frequently asked questions

Q. Which dry fruit is the healthiest?

A. All dry fruits boost unique health benefits. Therefore, deciding which one stands out is hard. You can have any combination of dry fruits depending on your body’s needs. However, almonds and walnuts stand out the most due to their high nutritional values. They are high in vitamins, calcium, and potassium. They help enhance immunity and overall health.

Q. Which dry fruit should be eaten daily?

A. If you do not suffer from chronic diseases or health conditions, it is safe to consume all dry fruits daily as they are healthy. However, moderation is the key. You can consume up to 30 grams of dry fruits and nuts every day. All of them give the body the essential nutrients required for eye and brain health.

Q. Are dry fruits bad for health?

A. If consumed in moderation, dry fruits do not show any side effects. But, their excess consumption can lead to unwanted weight gain. It might also trigger gastric issues like indigestion, bloating, and diarrhoea.

Q. Which dry fruit increases weight?

A. Dry fruits like figs, raisins, and cashews have high sugar content. So, if consumed in excess, they can lead to weight gain. Also, if you consume flavoured or packed dry fruits that have added sugar and preservatives, it might lead to weight gain.