12 Definite Health Benefits of Dry Fruits

A platter of cashews, almonds, raisins, figs and dates are always a delicacy. Dry fruits are tiny potions of nutrition. Known for their exorbitant price, dry fruits offer the perfect blend of taste and health.

Any dietician or nutritionist would recommend a compulsory inclusion of dry fruits in the daily diet. Fruits from which majority of the water content has been removed either naturally or through other processes constitute dry fruits. Dry fruits have a long tradition of consumption by people. Their history can be traced back to the Mesopotamian period which provides written evidences of their use as a staple food. Apart from the traditional dry fruits, apples, peaches and mangoes are also dried and consumed nowadays. Dry fruits are known to provide health benefits including cure for diseases such as cancer. Apart from the physical ailments, they are known as good cure for hypertension and obesity. Dry fruits can be consumed raw. Cashew nuts, badam and pistachios can also be made tastier by adding salt and roasting.

They not only serve as an excellent snack but also can be included in various salads and along with other food items as they provide the munching effect. Nuts can be grinded and added along with curries to thicken the gravy and also improve the taste. Raisins are a good ingredient in sweets, but they are also used abundantly in biriyani and masala rice. New additions to the family of dried fruits such as apples, mangoes and so on might not serve the purpose of consuming the traditional dry fruits. Anything consumed beyond the required levels will result in reverse effect. This is very true in the case of dried fruits as well. Therefore it is important that these should be taken in a balanced manner.


Given below is a list of health benefits of dry fruits.

12) Weight Management


Gain and loss is inevitable in body weight.Dry fruits are rich in carbohydrates and sugar. If it is a healthy body that you crave for, dry fruits are the best choice as they provide the body with adequate amount of fats. This is an obvious implication that their consumption would lead to a considerable weight gain. But when taken in a balanced and moderate level, dry fruits can offer you the perfectly toned body that you have always wanted. Pistachios are the best dry fruits for weight loss as their fats are not completely absorbed by the body. They are known to reduce the hunger levels which indicate the frequency of consumption of knick knacks. Any day, dry fruits are a better alternative in comparison with oily snacks like chips.

11) Prevent Anemia

Anemia is the condition in which a person experiences weakness and fatigue. This is a common condition among women. With rich iron content, dry fruits are known to prevent anemia. Raisins and black dates are the best to enrich blood. Black dates contain vitamin C which enhances the absorption of iron in the blood.

10) Maintains Cholesterol


Cholesterol is body’s biggest enemy. However, walnuts are the biggest enemy of cholesterol. Walnuts are rich in Omega 3s which are essential for a normal metabolism. They not only maintain the fat levels in the body but also provide you with a healthy heart. They also increase the elasticity of the arteries which improves the flow of blood. The most important factor to be considered while eating nuts is that they should be consumed in moderation.

9) Enhances Hair Growth

Hair loss is a major problem faced by most of us nowadays. Despite the gender and age, it affects everyone. A slight change in water or weather or even dietary intake can lead to disastrous consequences regarding the health of hair. Further, the numerous products with their glamorous advertisements and beautiful brand ambassadors lure us into trying them out. Before you turn to shampoos and treatments try some natural remedies. Almond oil is best known for improving hair growth. Not only does it prevent hair fall, but also adds glow to your hair. Massaging the scalp with almond serves as a great relief for headache. Including dry fruits in the diet also improves the hair growth as they are rich in fiber and nutrients which are extremely beneficial to the hair growth.

8) Reduces Risk of Cancer

Dry fruits especially almonds and badams are excellent food items known to prevent cancer. People with a history of cancer in their families are advised medically to consume moderate levels of dry fruits to reduce their risk of disease.Research shows that they are very effective in stopping the growth of cancer cells and to an extent in killing them.

7) Healthy and Radiant Skin

A healthy and glowing skin is everybody’s dream. Dry fruits make the skin healthy and refreshing. It is also known to slow down the aging process. Almonds are very effective in treating acne. They are full of nutrient and rich in fibre. Apart from eating the dry fruits, they can be made into pastes or mixtures and applied on face to get better results. This helps in removing the dust and dirt from skin and making it look radiant and young. Pistachio oil is rich in antioxidant properties and nutrients which help in smoothening the skin and maintaining it wrinkle free.

6) Controls Blood Pressure

Dry fruits are known to maintain the blood pressure levels in the body. Almonds help in lowering blood pressure whereas raisins help in balancing the acid content in the blood. Research proves that other dry fruits like pistachios help in controlling the pressure and sugar levels in the blood.

5) Improves Bone Strength

Calcium is the necessary element for stronger bones and dry fruits provide it in plenty. They are also rich in boron which is important for strong muscles. They have a major role in strengthening teeth and gums as well.

4) Good for Eyes

Dry fruits are excellent source of nutrition for the eyes. Raisins especially have a huge amount of oxidant properties and vitamin A. They are known to increase vision and reduce the possibilities of cataract. Pistachios contain carotinoids which improves the eye health.

3) Digestion


Dry fruits keep you safe from troubles of indigestion. Dry fruits have a rich fiber content which is essential for the smooth functioning of the digestive system. A spoonful of dry fruits at the end of a meal is an assurance of good digestion. However, it should be kept in mind that anything beyond the necessary amount would lead to problems rather than benefits.

2) Alzheimer’s disease

Research proves that dry fruits can be an effective cure against Alzheimer’s disease. Walnuts have the ability to control the formation of amyloid plaques which are usually found in the brain of patients suffering from Alzheimer’s. Walnuts are known to reduce the risk, delay the onset and control the progression of the disease. It helps in improving memory and other body functions as well.

1) Brain Booster


Dry fruits are nutritionally rich enough to boost the brain cells and make them sharper. Brain cells consist of healthy fats called Omega 3 fatty acids. Walnuts are the best source of Omega 3 fatty acids. Since they are rich in iron, they are a great source of energy as well.


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