Nutritional powerhouse: Benefits of dry fruits on our health

Each type of dry fruit offers unique benefits, from heart-healthy almonds to brain-boosting walnuts and energy-packed dates

by Shireen Shahnas

Published: Mon 18 Sep 2023, 3:26 PM

Dry fruits, also known as dried fruits or nuts, are a delicious and nutrient-rich snack that has been cherished for centuries. Packed with vitamins, minerals, healthy fats, and antioxidants, dry fruits offer a range of health benefits when incorporated into your diet.

Here are the advantages of some popular dry fruits.

1. Almonds

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Almonds are a fantastic source of vitamin E, which is essential for skin health and acts as a potent antioxidant. They are rich in mono-unsaturated fats that promote heart health. Almonds are high in magnesium, which supports bone strength and muscle function. Eating almonds may help control blood sugar levels and reduce the risk of type 2 diabetes.

2. Walnuts

Walnuts are an excellent source of omega-3 fatty acids, which are beneficial for brain health and reducing inflammation. They are rich in antioxidants, including vitamin E and polyphenols, which protect against oxidative stress. Walnuts help lower cholesterol levels and reduce the risk of heart disease. These nuts contain melatonin, which can improve sleep quality.

3. Cashews

Cashews are packed with minerals like magnesium and zinc, which are essential for overall health and immunity. They provide a good dose of healthy fats that can help lower "bad" LDL cholesterol. Cashews are a source of iron and copper, which support red blood cell formation and energy production. They contain antioxidants that can benefit eye health.

4. Pistachios

Pistachios are rich in dietary fibre, promoting digestive health and aiding in weight management. They contain lutein and zeaxanthin, antioxidants known for supporting eye health and preventing age-related macular degeneration. Pistachios may help reduce stress and lower blood pressure. They are a source of plant-based protein and healthy fats, making them a satisfying snack.

5. Raisins

Raisins are a natural source of energy, thanks to their high sugar content and fiber, which aids in digestion. They are rich in iron and potassium, essential for maintaining healthy blood and heart function. Raisins contain antioxidants that protect against free radicals and cell damage. Consuming raisins can promote bone health due to their calcium and boron content.

6. Dates

Dates are a concentrated source of natural sugars, providing quick energy and essential nutrients. They are high in dietary fiber, promoting digestive regularity. Dates are rich in potassium, which helps regulate blood pressure and muscle function. They are a good source of antioxidants, including flavonoids and carotenoids.

7. Apricots

Dried apricots are loaded with vitamin A, crucial for healthy skin, vision, and immune function. They contain iron and potassium, supporting overall health and vitality. Apricots are rich in dietary fibre, aiding in digestion and maintaining regular bowel movements. They provide antioxidants that help combat oxidative stress.

Incorporating a variety of dry fruits into your diet can be a tasty and nutritious way to boost your health. However, it's essential to enjoy them in moderation due to their calorie density.

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