All you need to know about Dry Fruits & their Benefits, How to eat

Dry fruit is a form of dehydrated fruit where most of its moisture content is removed naturally or through some dehydrating method. The moisture is removed from them through techniques using sun rays or dehydrators. Dry fruits are equally nutritious as fresh fruit. Some examples of dry fruits and nuts found in the market are nuts are almonds, pistachios, dates, cashew, walnuts, and hazelnuts. Some other varieties like raisins and Anjeer or figs are the dried form of fruits.

Medical science has proved that eating dry fruits and nuts on a daily basis can significantly benefit our health. These dried forms of fruit are powerhouses of various nutrients our body needs. Now let us discuss the benefits of eating dry fruits in detail. 

All you need to know about Dry Fruits & their Benefits- How to eat
All you need to know about Dry Fruits & their Benefits- How to eat

Health Benefits of Dry Fruits:

  1. Improves Immunity

Dry fruits are rich sources of minerals like potassium, magnesium, calcium, zinc, and phosphorus. Not only these, but they are also rich in vitamins like vitamins A, D, B6, K1, and E.

The high levels of polyphenols help improve immunity as they have anti-inflammatory effects. These antioxidants help eliminate free radicals and relieve oxidative stress.

  1. Improves gut health

The dietary fibers (soluble and insoluble) present in dry fruits improve gut health. Dietary fiber is known to maintain a healthy bowel movement.

  1. Good for skin

Free radicals are unstable molecules that are responsible for the oxidative stress in our bodies. The oxidative stress caused by free radicals is the major cause of several skin diseases and chronic inflammation. The antioxidant-rich dry fruits can help you maintain healthy skin. 

  1. Promotes heart health

Dry fruits like walnuts, cashews, and almonds are rich in omega-3 fatty acids. The omega-3 fatty acids help to reduce the triglyceride levels in the blood in turn keeping the cholesterol in control. Omega-3 also helps prevent residue build-up in the arteries.

Some studies have shown that eating nuts like almonds, walnuts, and pistachios on a regular basis may help reduce the chances of cardiovascular diseases.

  1. Improves bone health

The magnesium, boron, vitamin K and calcium present in dry fruits improve our bone health. dried apricots and figs give us sufficient calcium to maintain good skeletal health. Having dry fruits can help decrease the chances of osteoporosis (bones become fragile).

  1. Keeps Blood Pressure in control

High blood pressure can be a result of low magnesium levels. High blood pressure can lead to many other disorders such as stroke, kidney failure, and even heart attacks. Almonds are rich in magnesium as they contain 76.5mg of magnesium per 28g of servings.

Types of Dry fruits

1. Almonds

Almonds, the low-carb nuts are the seeds of Pruned trees. They are that you can find them in salted, unsalted, raw, or roasted form. 

2. Pistachios

Pistachios are yellow or green nuts that belong to the cashew family. The hard shell enclosure covering the pistachio helps protect the nut/seed.

3. Dates

Dates are the fruits of the palm tree. They are naturally dehydrated and low in moisture content. Although dates are high in calories and glucose, they have several health benefits.


Although dry fruits have many benefits, one can reap maximum benefits only when they are eaten and soaked overnight.

Also Read: Kiwi Fruit: Country of Origin – Benefits, Nutrition, & Kiwi for Weight Loss

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