Dry Fruits – The Amazing Health Benefits 

Health Benefits of Dry Fruits
Health Benefits of Dry Fruits
Dear readers… in this blog, Shashi Thakur has presented the facts about dry fruits and their usefulness in our diet.
Health Benefits of Dry Fruits
Health Benefits of Dry Fruits

In this world, where everyone is running short of time, we all resort to fulfilling anything rapidly, even if it’s the food we eat. Dry fruits and nuts are excellent sources of energy foods that quickly satiate those sudden hunger pangs, or when people are struggling to stick to their diet.

What are Dried or Dry Fruits and Nuts?

All of them are healthy nuts and dried fruits like almonds, cashew, raisins, prunes, etc., that we find in small stores and supermarkets everywhere. Dried fruits are fresh fruits being dried out. Fruits are shrunk by traditional sun-drying or other drying methods. As the water quantity is extracted, the fruits with concentrated nutrients are power-packed.

The most common dry fruits and nuts are dates, almonds, raisins, cashew nuts, walnuts, figs, prunes, and apricots. Some varieties of dried fruits like mangoes, pineapples, cranberries, etc., are also found without or in sugar-coated candied versions. But, dry fruits free of any additives are the best for our health.


Incredible Benefits of Dried or Dry Fruits One Must Know About

A few benefits of dried fruits and nuts are –         apricots help for healthy eyes, raisins for digestion, almonds for the brain, and cashews to fight migraines. Dry fruits also boost the body in the additional ways:

1. Improve Immunity and Aid Fight Diseases

Abundant with essential nutrients, the benefits of dry fruits and nuts for health cannot be ignored. Dry fruits increase your nutrient intake as they are rich in iron, calcium, potassium, magnesium, and folate. The antioxidants increase our immunity, maintain our health, and free us from diseases and other illnesses.

2. Improve Bone Health

Dried plums assist bone-building and strengthen bone health. Dry fruits also help in enhancing bone density creating the bones robust and defending them from unnecessary damage and cracks.

3. Help With Weight Loss

When eaten in moderation, the nuts and dry fruits enable us to lessen weight and stay fit. Those who vouch for the goodness of dry fruits are known to consume fewer fats and sugar, and take more essential nutrients for proper metabolism.

4. Fight Constipation

Dry fruits like figs or anjeer which are rich in fibers are useful in assuring an active bowel. Fiber enables the body to eliminate waste from the body properly. Other fibrous dry fruits include dried apricots and prunes. Dates and pistachios make our bowel more relaxed and, therefore, free from constipation.

5. Keep Our Tummy Healthy

Dried fruits like prunes and apricots have fibers, both soluble and insoluble, which boost digestion and keep our abdomen and gut strong. The soluble fibers act as a probiotic and conserve the basic good bacteria. The laxative properties of walnuts and almonds aid in sustaining a happy gut.

6. Help Maintain a Healthy Heart

Raisins curb cholesterol and decrease inflammatory signs in the body, and play a crucial role in lowering systolic blood pressure. Almonds have monounsaturated fatty acids and Vitamin E that avoid spikes in cholesterol levels and retain them at optimum health. Brazil nuts keep a tab on blood pressure as they are a basis of calcium, potassium, and magnesium. So, dry fruits and nuts lower the chance of heart diseases, stroke and heart attacks.

7. Fight Anemia and Boost Hemoglobin

Prunes and raisins are full of iron and are useful to those who are anemic. Dry fruits are loaded with nutrients like Vitamin B, minerals like phosphorus and copper, and unsaturated fats that stimulate the regeneration of blood cells and hemoglobin in the body. Figs, almonds, pistachios, and cashew nuts also provide stamina and build muscles.

8. Have Skin-friendly and Anti-ageing Properties

Dry fruits in our diets and face masks can work miracles for us. Shining and radiant skin and preventing aging are some of the advantages that dry fruits give to our skin. Pistachios and almonds help peel dead skin cells and walnuts avert dry skin.

9. Help Combat Cancer

Having soaked almonds since our growing up period enables us to fight cancer right from the start. Cashew nuts and almonds are known to halt breast cancer. Phytonutrients, found in apples and apricots, act as antioxidants and hinder the growth of cancer-causing cells. Nuts like pistachios curb the growth of tumors particularly in the lungs and the prostate. Walnuts and brazil nuts also battle cancer cells in the body.

10. Fight Depression and Anxiety

Dry fruits are full of beta carotene, an antioxidant that battles anxiety and depression in people. These antioxidants also enhance memory. Dry fruits help to improve sleep and enrich learning and performance. Nuts are thus effective to fight depression and anxiety.


Are There Any Side Effects of Eating Dried Fruits?

Since water is completely squeezed out, dried fruits are filled with concentrated sugar and are huge on calories. They also have diminished Vitamin C and lower antioxidants than fresh fruits. This may suggest a risk to our health if not eaten in restraint. Some of the fallouts of eating dried fruits are:

  • The high sugar amount heightens the threat of diabetes.
  • Dried fruits with additional calories can be the main reason for weight increase.
  • They are also known to develop heart-related problems if devoured in harmful doses.
  • Sulfites based on dried fruits can provoke asthma attacks and also spur rashes, allergies, and stomach spasms in some cases.



1. How are Dried Fruits Different from Nuts?

There is a very thin line of difference between dried fruits and nuts. Often nuts are referred to as dry fruits and these can be easily confused with dried fruits. In India, the term ‘dry fruits’ is used loosely for both dried fruits and nuts.

The seeds found in a seed pod are nuts or dry fruits or those seeds that are not covered in a pod. They are cashews, almonds, walnuts, pistachios, etc, which are rich in minerals, vitamins, and proteins. They also include healthy fats vital for our body.

On the other hand, dried fruits are juicy fruits that are dried using many normal or artificial techniques. Cherries, raisins, apricots, dried figs, dehydrated kiwis, bananas, and apples are varieties of dried fruits. Apart from the vitamins and minerals, dried foods are packed with antioxidants that facilitate immunity.

2. Are Dried Fruits as Healthy as Fresh Fruits?

When compared to dried fruits, fresh fruits are a healthier option. Their nutrient quantity is greater and their water content also makes them extra hydrating. Dried fruits are big on calories and sugar and are best for traveling, hiking, camping, or when we don’t have time. They are portable snacks, packed with fast energy. We must combine both fresh and dried fruits in our diet for a healthier result.

3. What is the Best Time of the Day to Eat Dried Fruits?

The benefit of dried fruits is that they can be had at any time of the day. However, to achieve maximum purposes, we must eat them early in the morning. The benefits of chewing dry fruits in the morning boost many times, if they are rinsed the last night and then consumed.

4. Are Dried Fruits Good for Diabetic Patients?

Dried fruits and nuts can be eaten by diabetic patients as they are identified to curb diabetes. They are abundant in quercetin and other kinds of polyphenols which render them anti-diabetic and anti-inflammatory. But sugar-coated dried fruits or those prepared with sugar syrup must certainly be averted.

5. Shall We Gain Weight by Eating Dry Fruits?

Dry fruits, on the contrary, are known to resist fatness and prevent weight gain. Adequate consumption of dry fruits lessens sugar intake and undesirable calories. We must include dried fruits and nuts in our diet plan to obtain full benefits. But we must avoid candied and sugar-coated dried fruits.

6. Can We Eat Dry Fruits on an Empty Stomach?

There are honestly no constraints on when dry fruits can be absorbed. They are truly healthy and fulfill the body’s vitamin and mineral necessities. But, some citrus fruits if taken on an empty belly may result in acidity.


Hence, as we can see, dry fruits are bundled up with essential nutrients for our daily diet. We must also keep in mind effective ways to store them, to keep them fresh for a long time. So enjoy healthy dry fruits for those irresistible snack times, preparing various recipes.


Shashi Thakur

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