5 Best Dry Fruits Benefits For Health

5 Best Dry Fruits Benefits For Health

In today's busy lifestyle, many of us are still seeking natural, nutritious ways to improve our health without altering our daily schedules. Dry fruits are rich in flavour, tiny snacks packed with high nutritional value. Whether you are sprinkling them on your delicious food, tossing them into smoothies, or just adding them to your snack time, dry fruit is an effortless and effective way to boost your health. Let’s explore the 5 best dry fruits benefits for health and your well-being.

List of Dry Fruits and Their Benefits  

If you are looking for some low-calorie to high-calorie snacks or snacks to grab that satisfy your hunger, then you are on the right platform. Dry fruits are highly rich in vitamins, proteins, minerals, and dietary fiber, making them healthy snacks. Health experts recommend many dry fruits, and some of them are described below. 

1. Almonds -The All-Rounder Nut

Almonds -The All-Rounder Nut

  

Almonds are a popular dry fruit among all due to their nutritional value. Almonds are rich in vitamin E, essential oils, and antioxidants, making almonds an ideal choice for adults and children both. There are many ways to consume it, such as soak. You can soak them in water for the best results. A health specialist suggests we should eat soaked almonds in the early morning daily. Soak 4-6 almonds overnight and eat them before eating anything in the morning. It improves digestion and increases nutrient absorption.

Health Benefits   

  • Almonds are good for the heart as they are loaded with monounsaturated fats that reduce LDL cholesterol and support a healthy heart function. It reduces the risk of heart disease if it is included in the daily diet.

  • Vitamin E in almonds is beneficial for skin as an antioxidant that supports healthy, glowing skin by fighting oxidative stress.

  • For those struggling with obesity or who are very picky about diet due to their weight management, almond is a blessing as they burn calories and fiber keeps you fuller for a long time. 

28g Serving of Almonds

  • Protein 6 grams.

  • Fiber 4 grams.

  • Plus Vitamin E (35% of Daily Value)

  • Magnesium (20% of Daily Value) 

  • Calcium (8% of Daily Value)   

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2. Cashews (Kaju) 

Cashews (Kaju)

This has a delicious flavour and creamy texture, and contains a lot of vitamin E, Vitamin B6, protein, and magnesium. This dry fruit is a kidney-shaped seed that helps you lose weight. It improves heart health and controls blood sugar levels. 

Health Benefits 

  • Cashews help in weight loss.

  • Reduces bad cholesterol.

  • Reduces the risk of heart disease. 

 28g Serving of Cashews

  • Protein 5 grams

  • Fiber 1 gram 

  • Iron (11% of Daily Value)

  • Copper (67% of Daily Value)

  • Carbs 9 grams 

  • Fat 12 grams 

  • 157 calories 

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3. Anjeer - The Fiber Champion

Anjeer

Anjeer is a dry fruit that we may talk less about than almonds or walnuts, but packed with healthy and essential nutrients. Anjeer is chewy, sweet, and full of a bit of crunchy seeds that give it a unique texture. Soak 2-3 figs overnight and eat in the morning for good digestion, or sprinkle chopped pieces over the cereals or desserts.

Health Benefits 

  • Anjeer is rich in soluble and insoluble fiber, improving digestion and preventing constipation.

  • These are good sources of calcium, potassium, and magnesium. It helps to strengthen bones.   

  • These are natural laxative effects, which regulate bowel movements.

100g Serving of Dried Figs 

  • Protein 3.3 grams

  • Dietary Fiber 9.8 grams 

  • Iron 2.03 mg

  • Magnesium 68 mg

  • Calcium 162 mg

  • Vitamin C 1.2 mg

  • Beta-Carotene 6 mg

  • 249 calories 

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4. Raisins (Kishmish) 

Raisins (Kishmish)

These are small in size but still packed with nutrients. Raisins are grapes dried in the sun and are sweet and tangy-flavoured. These are a good source of iron and are good for those suffering from anemia. These are beneficial to your digestive system and prevent constipation. You can easily add it to your daily life.  You can sprinkle them over yogurt, rice dishes, or eat a handful as a snack.

  Health Benefits 

  • These are rich in iron, so they help anemic patients and improve hemoglobin levels.

  • It removes bacteria from your gut.

  • It contains boron, an essential trace mineral that helps calcium absorption.

  • They are high in polyphenols that help combat oxidative stress and boost immunity.

28 g Serving of Raisins

  • Protein 0.5 grams 

  • Fiber 0.6 grams 

  • Sodium 3.6 grams

  • Carbohydrates 11 grams 

  • Sugar 9.1 grams 

  • 42 Calories  

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5. Pistachios (Pista) 

Pistachios (Pista) 

 This is a good option if someone has a habit of constantly eating.  It can make you feel fuller for a long time by suppressing your appetite. It contains oleic acid and antioxidants, as well as carotenes, vitamin E, copper, manganese, potassium, calcium, magnesium, iron, selenium, zinc, and polyphenolic antioxidants. These dry fruits have anti-inflammatory properties.

Health Benefits 

  • Prevents diabetes.

  • It reduces the bad cholesterol level

  • It helps to reduce weight

  •  It improves the immune system.

28g Serving of Pistachio

  • Protein 5.72 grams

  • Fiber 3 grams 

  • Carbs 7.7 grams 

  • Fat 12.85 grams 

  • 159 calories 

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Final Thoughts  

Dry fruits are nature’s way of giving us delicious, nutritious snacks that support our body and offer long-term health. Whether you want to sharpen your brain or are looking to boost your energy, dry fruits are always the best choice. Above, I described the 5 Best dry fruits benefits for health. Farmonics provides you with natural and good-quality dry fruits at a very affordable price, so take the first step towards a healthy life with us.

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