HomeblogsHealth-and-wellness10 Amazing Health Benefits Of Eating Dry Fruits: Nutrition And Side Effects

10 Amazing Health Benefits Of Eating Dry Fruits: Nutrition And Side Effects

In this pace-driven life, many people used to look for healthy snacking options that will satiate their hunger. Dry fruits are healthy and delicious snacks that are highly nutritious and come up with a chunk of health benefits.

What are Dry Fruits?

Mixed dry fruits are wholesome nuts and dried fruits like almonds, cashew, raisins, prunes, etc. You may find the best dry fruits for health in markets and departmental stores. The protein rich dry fruits are fresh fruits that have been dehydrated. These fruits are usually dried either by using traditional sun-drying or other drying techniques. When water is removed from the fruits, they become more energy-booster with concentrated nutrients.

Nutrition Value of Dried Fruits

Here goes the list of nutrients found in dry fruits:

Amount: 100 grams

Calories: 359

Total fat:  2.7 g (4%)

Saturated fat: 0.7 g (3%)

Cholesterol: 0 mg (0%)

Sodium: 403 mg (16%)

Potassium: 164 mg (4%)

Protein: 1 g (2%)

Total carbohydrate: 83 g (27%)

Vitamin C: 93%

Iron: 4%

Vitamin B6: 15%

Magnesium: 3%

Calcium: 1%

Vitamin D: 0%

Cobalamin: 0%

Dry Fruits Benefits

The benefits of dry fruits are unfathomable. They are excellent snacking options with more qualities and possess high nutritional value and good taste. Have a look at some amazing benefits of eating dry fruits:

1. Improve your immunity and help in fighting diseases

Dry fruits are packed up with many essential nutrients, thus, their benefits for health can’t be underrated. Dry fruits uplift your nutrient intake as they contain high potassium, iron, folate, calcium and magnesium. Dry Fruits contain antioxidants that will boost your immunity and fight against free radicals. Thus, dry fruits help you to combat various diseases.

2. Help Against Cancer

Incorporate soaked almonds into your child’s routine from the beginning to develop cancer-fighting properties from the start. Almonds and cashew nuts are imperative to overcoming breast cancer. Phytonutrients are found in apricots and apples. They act as antioxidants and inhibit the growth of cancer-causing cells. Nuts like pistachios avert the growth of tumors, especially in the lungs and the prostate. Brazil nuts and walnuts are also effective against cancer cells in the body.

3. Help in Reducing Weight

People who are fitness buffs often incorporate dry fruits and nuts into their diet, as they are aware of the benefits of dry fruits in weight loss. If you consume them moderately, they will help you in lessening your weight and staying fit. Dry fruits contain healthy fats and more essential nutrients for proper metabolism.

4. Improve Constipation

Dry fruits especially anjeer or figs possess a chunk of health benefits. They contain fiber that makes a healthy bowel. Fiber removes wastes from the body smoothly. Other fibrous dry fruits are prunes and dried apricots. Pistachios and dates will make your bowel flexible and thus, help you to overcome constipation.

5. Keep your Tummy Healthy

Dry fruits like prune have both soluble and insoluble fiber. They uplift your digestion and keep your stomach and gut wholesome. The soluble will act as probiotics and are necessary for maintaining good bacteria. Almonds and walnuts have laxative properties. To make your gut healthy, consume these dry fruits.

6. Have Anti-Aging and Skin-Friendly Properties

Dry fruits face masks are highly applauded by skin experts. So, why don’t you incorporate them into your diet? Dry fruits make your skin healthy and glowing. These dry fruits also control the signs of aging. Almonds and pistachios are helpful in extirpating dry skin cells and walnuts prevent skin dryness.

7. Fight Anemia and Boost Hemoglobin

Raisins and prunes come up with iron and are effective for those who are anemic. Dry fruits are flooded with essential nutrients like Vitamin B, minerals like phosphorous and copper, and unsaturated fats.  All these elements improve the regeneration of blood cells and hemoglobin in the body. Almonds, figs, pistachios and cashew nuts improve your endurance and make you more robust.

8. Good for your Heart

Raisins are effective in minimizing systolic blood pressure. They minimize cholesterol levels and reduce inflammatory markers in the body. Almonds possess Vitamin E and monounsaturated fatty acids that avert spikes in cholesterol levels. Brazil nuts are a good source of potassium, magnesium and calcium, thus, controlling your blood pressure. Moreover, dry fruits also lessen the risk of heart diseases, stroke and heart attacks.

9. Improve bone health

Dried plums fortify bone formation and they also strengthen your bone health. Dry fruits are good for improving bone density. Thus, they make bones stronger and safeguard them from extreme wear and tear.

10. Fight Depression and Anxiety

Dry fruits are good sources of beta carotene, an antioxidant that fights worry and depression. These antioxidants boost your memory. Dry fruits are also beneficial in improving sleep and enhancing your performance.

Side Effects of Dry Fruits

Since dried foods don’t contain water, they are thronged with concentrated sugar and are high on calories. They also contain reduced Vitamin C and lesser antioxidants as compared to fresh fruits. This may cause some adverse effects if not consumed in moderation. Some of the side effects of dried fruits are,

  • They are rich in sugar, thus consuming them too much will increase your risk of getting diabetes
  • Dried fruits contain add-on calories, so, too much consumption will increase your weight
  • If taken in unhealthy quantities, they will augment heart-related issues
  • Sulphites in dry fruits may cause asthma attacks and also produce allergies, rashes and stomach cramps


The Bottom Line

Dry fruits are an integral part of your diet as they contain a plethora of nutrients. Consuming it in moderate quantities will make your life healthy and blissful.

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