Dry fruits and its beneficial effect on human body

Dried fruit is fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators. Dried fruit has a long tradition of use dating back to the fourth millennium BC in Mesopotamia, and is prized because of its sweet taste, nutritive value.

Nutrition Facts
Dried fruit
Amount Per 100 grams
Calories 359
% Daily Value*
Total Fat 2.7 g 4%
Saturated fat 0.7 g 3%
Polyunsaturated fat 0.6 g
Monounsaturated fat 1.5 g
Cholesterol 0 mg 0%
Sodium 403 mg 16%
Potassium 164 mg 4%
Total Carbohydrate 83 g 27%
Dietary fiber 0 g 0%
Sugar 58 g
Protein 1 g 2%
Vitamin A 1% Vitamin C 93%
Calcium 1% Iron 4%
Vitamin D 0% Vitamin B-6 15%
Vitamin B-12 0% Magnesium 3%

Dry Fruits Benefits: From Heart Health to Thyroid Control

1. Almonds
   An everyday dry fruit you should never skip. One of the most commonly consumed dry-fruits, almonds have several health benefits for people across age-groups. Here are a few reasons on why you should munch on a handful of almonds every single day -

Heart Health

Being naturally high in monounsaturated fatty acids and Vitamin E, almonds help in maintaining healthy cholesterol levels. Presence of Magnesium and Potassium also help to maintain normal blood pressure and heart function

Weight Management

High dietary fiber, proteins and good fats present in almonds makes you feel fuller and thus helps to avoid overeating. Studies have shown that those on an almond-enriched diet had greater reductions in weight, waistline circumference and body fat.

Blood Sugar Control

Experts believe that when almonds are had along with a meal, the monounsaturated fatty acids in almonds helps to slow down the release of glucose into the blood stream and thus prevents sudden spikes in the blood sugar levels.
blood sugar
Diet Tip

Instead of consuming almond on its own, you could combine them with your meals as this would help lower the glycemic index of the accompanying food. Add sliced or chopped almonds to salads, pasta or a vegetable gravy.

1. Walnuts

A powerhouse of goodness. Including walnuts in your diet everyday can have several health benefits.

Brain Food

Walnuts have a number of neuroprotective compounds such as vitamin E, Omega 3 fatty acids and antioxidants which help to enhance cognitive function. They help to fight stress and promote a sense of calm. According to studies, vitamin E and flavanoids in walnuts also help to destroy harmful free radicals that can cause dementia.

Cancer Fighting Properties

Regular consumption of Walnuts can help to reduce the risk of pancreatic and breast cancer as well as reduce the proliferation of cancer cells. Research has shown that its high ALA (Alpha Linolenic Acid, which is an Omega 3 Fatty acid) and melatonin content maybe responsible for its chemo-preventive properties.

Good for Skin and Hair

Walnuts are rich in B-vitamins and antioxidants that fight free radical damage thus delaying and helping prevent wrinkles and other signs of ageing. Further, the presence of Biotin helps to strengthen hair and reduces hair fall.

Diet Tip

About 4 – 7 pieces of walnuts is the recommended quantity that can be consumed on a daily basis. Grind them and mix it with chapatti dough or use it in thicken soups, gravies, sauces, and stew.
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