Dry fruits and their health benefits

Dry fruits are the powerhouse of nutrients, it’s a great source of proteins, vitamins, minerals, dietary fibre, and are a great alternative to junkie snacks.

What can be better than food which is tasty as well as healthy? Dry fruits are the unique kind that comes under this category. Whether you want to make any gravy tastier or just want to have a healthy munch, the dry fruits are always there for your rescue. But when we say dry fruits there are multiple types of them, but all of them have some of the other benefits. So let’s look into these popular dry fruits and its health benefits:


These brown and crunchy delights are a great source of Omega-3 fatty acids and antioxidants which are neuroprotective compounds that enhance cognitive function and help to fight stress and promote relaxation. Except that research has also found that its high ALA (Alpha-Linolenic Acid, which is an Omega 3 Fatty acid) and melatonin content reduces the risk of cancer. Further, it also benefits the skin and hair due to the presence of biotin and other antioxidants. Therefore around  4 – 7 pieces of walnuts are recommended to be consumed on a daily basis.


Almonds are commonly known for improving memory but apart from this, there are many other benefits attached to this dry fruit. Almonds are rich in antioxidants and have zero cholesterol which keeps the heart healthy and maintains blood pressure. Other than this high dietary fibre, proteins and good fats make it a good substitute for heavier meals and help in weight loss. Apart from consuming it raw, you can also use it in salads and other gravies.


Dates are solely known for their nutritional value. It is rich in Iron and hence extremely beneficial for people suffering from Anemia. As it is high in sugars such as glucose, fructose and sucrose it provides instant energy and that’s why it’s recommended to have at least dates during long gaps in meals. The fibre content in dates also promotes digestion. Dates are a good substitute for sugar in food due to their natural sweetness.


Apricots are a good source of vitamin A, potassium, vitamin E and copper, making it a complete package for the body benefiting eyesight, skin and bones. It also contains high levels of antioxidants which have anti-cancer properties and inhibit cancerous growths. Its rich content of Iron helps to prevent the development of anaemia on regular consumption. You can take them raw or can include them in daily meals like – adding them to the breakfast cereal or a smoothie.

Apart from these, cashew nuts, peanuts and raisins are also good sources of nutrients and are good for your health if consumed daily in a limited amount.

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