Dry fruits are added in many of the recipes like cakes, milkshakes, puddings, granola, pies, snacks, etc. They are extremely useful for maintaining good health and are also helpful to keep away many diseases. What is a dry fruit? It is actually a fruit in which almost all of the water content is removed using various drying methods. During the drying process, the fruit shrinks leaving a small and energy-filled dried fruit. Dates, figs, apricots, raisins are some common types of dry fruits. The other variety of dried fruit include mangoes, bananas, gooseberry, apples, cranberries, etc. Dry fruits are also available in the sugar-coated form.
The dry fruits and nuts are rich in carbs, antioxidants, vitamins, fiber, and potassium. They are the power house of nutrition and are a natural and healthy alternative to sugary treats. They are beneficial to your body and provide you with the necessary nutritional requirement that your body needs. But one has to have some limits on the intake of dry fruits and nuts. Now let us look at some important and common dry fruits, nuts and their health benefits.
Almonds
Almonds are a healthy substitute for regular snacking options, it tastes good and can be enjoyed anytime. They are rich in anti-oxidants and has zero cholesterol content present in it. This helps you from constipation, heart disorders, and respiratory issues. Almonds are rich in nutrients like protein, minerals, and vitamins and help you to have good skin, hair and healthy condition of teeth. The rich fiber content and probiotic properties of almonds help you to maintain a proper and healthy digestive system. Almonds help you to prevent strokes, artery disease, Anemia and skin disorder. They help you to keep your sugar levels at control, reduces weight and always keeps you feel fuller.
Pistachios
Pistachios are a rich source of fatty acids, fiber, and various other nutrients. They are also a good source of magnesium, vitamins, minerals, copper and phosphorous. Pistachios help you to maintain good hemoglobin levels and fights against the aging factor. Vitamin A and E present in the pistachios helps you to treat inflammations, premature aging, and skin cancer. Carotenoids nutrient in pistachios helps to boost immunity and to maintain good eyesight. The fiber present in it keeps your digestive system properly and prevents constipation. The antioxidants present in the pistachios helps to neutralize free radicals and keeps your skin in a smooth condition. They also help you with your digestion and blood sugar.
Cashews
Cashew nut is an excellent source of nutrient loaded with a rich source of vitamin B6 and vitamin E. They add an excellent taste and flavor to your dishes. They offer protein, mono-saturated body fats, fiber, vitamins, magnesium, selenium, copper to your body. Moderate consumption of cashew nut daily helps you to fight against cancer and tumor. They also help you to keep your hair and bones healthy. Cashew nuts prevent you from skin damage and protect you from heart-related disease. It helps to control your blood sugar, cholesterol, blood pressure, and migraine problem.
Walnuts
Walnuts are the powerhouse of amazing vitamins, fats, and nutrients and are considered to be one of the healthiest nuts. They help you to improve your skin condition and nourishes them due to the presence of Omega 3 fatty acids. Around 60 % of human brain structure consists of Omega 3 fatty acids. The presence of linoleic acid helps to prevent wrinkles. Walnuts are good for skin and hair health. It prevents you from Insomnia, skin rashes, arthritis, blood clot, etc. The presence of anti-oxidants and fatty acids helps you fight stress and promotes calmness. Around 4 to 5 daily consumption of walnut helps you to reduce the risk of cancer.
Apricots
Apricots are mainly taken by many in their diet and smoothie. They help you to reduce the risk of developing liver disease. Vitamin B present in the apricots helps you to strengthen your optic nerve, prevents your eyesight from getting dull or loss of sight, prevents cancer, makes your bones healthy. It reduces and helps you to cure (ARMD) age-related macular degeneration. They help you in your digestion, immune system and keeps your body in a good healthy condition. A single serving of apricots provides you with 47% of daily vitamins. They are also a good source of vitamin E, copper, and potassium. Iron present in apricots helps you to prevent the development of anemia and keeps your blood level in proper condition.
Raisins
Raisins are dried grape that provides instant energy to you and is loaded with potassium, phosphorous, and iron. They help you to prevent cavities, tooth decay and also helps you to promote blood circulation. Vitamins and nutrients present in the raisins helps you to enhance your eyesight, keeps your skin healthy, prevents anemia and osteoporosis. Daily consumption of raisins helps you to reduce weight loss and improves your digestion. This makes raisins an excellent snack for you to have on a daily basis.
Dates
Dates are iron-rich dried fruit. They are extremely beneficial for many people those who are suffering from anemia. Dates contain natural sugars like glucose, fructose, and sucrose which provides you with instant energy. They are packed with a lot of important nutrients, minerals, and vitamins. Dates help you to keep your bones strong, improves skin tone, strengthens the nervous system and helps you in weight gain. It also contains rich fibers that help you to relieve constipation and eases digestion. 3 to 4 dates every day can make your body strong and helps you to keep many health-related problems at bay. They are tasty and can be used in many super delicious treats, snacks and desserts.
Prunes
Prunes are dry fruit that is associated with high fiber, potassium, and copper. They help you to reduce your body weight, controls glucose levels, lowers free radicals and provides you with good energy. You can have prunes every day in the morning to maintain good amount of energy throughout the day.
Figs
Dried figs simply taste delicious and have high fiber content in it. The presence of fiber content makes figs an ideal dry fruit to treat constipation and maintains a healthy, proper digestive system. They are rich in anti-oxidants and are known to improve reproductive health. It helps you to regulate blood sugar levels, prevents and controls diabetes.
