Packed with vital minerals, dry fruits provide a quick and nutrient-dense snack that is simple to include in any diet. Abundant in vitamins, minerals, fibre, and good fats, they contribute to weight management, boost digestion, and encourage general health. Dry fruits are a great on-the-go snack because they may be eaten at any time of day and have a longer shelf life than fresh fruits. Almonds, walnuts, cashews, and pistachios are popular dry fruits, high in proteins, heart-healthy fats, and antioxidants. Let us list a few you should include in your daily diet.
List of Healthy Dry Fruits
Almonds
Nutritional Profile
Almonds are a very nutrient-dense food that is high in fibre, protein, healthy fats, vitamins, and minerals. Their dietary content is broken out as follows per 28 grams, or approximately 23 almonds:
- Between 160 and 170 kcal
- 6 grams of protein
- 14 grams of fat, of which 9 grams are heart-healthy monounsaturated fats
- Six grams of carbs
- 3.5 grams of fibre
- One gram of sugar
- 7.3 mg of vitamin E
- Vitamin B2 (riboflavin): 0.3 mg
- 76 mg of magnesium
- 76 milligrams of calcium
- 136 milligrams of phosphorus
- 200 milligrams of potassium
- Antioxidants, especially vitamin E
Health Benefits
- Heart Health: The monounsaturated fats, which are plentiful in almonds, have a tendency to cut LDL (bad) cholesterol levels and reduce the risk of heart disease. In addition, its high amount of magnesium supports healthy blood pressure.
- Weight management: Almonds are an excellent snack for weight management, even though they are high in calories. Protein, fibre, and good fats combine to foster fullness and lessen total caloric intake.
- Blood Sugar Regulation: Due to their high fibre content and low glycemic index, almonds are a healthy snack choice for diabetics.
- Bone Health: Calcium, magnesium, and phosphorus make up the vital elements found in almonds, and they are all essential for strong, healthy bones.
- Skin Health: Almonds' high vitamin E presence assists in protecting the skin from oxidative damage, giving rise to skin that is healthy and looks young.
Cashews
Nutritional Profile
Rich in protein, vitamins, minerals, and good fats, cashews are an extremely nutrient-dense nut. A single serving of 28 grams, or about 18 cashews, has a unique nutritional profile:
- 155 kcal
- 5 grams of protein
- 12 grams of fat
- 7 grams of monounsaturated fat
- 2 grams of polyunsaturated fat
- Nine grams of carbs
- One gram of fibre
- 1.7 grams of sugar
- 0.9 mg of vitamin E
- 9 mcg of vitamin K
- B-Vitamins: trace levels of folate, B6, and B1 (thiamine)
- 82 mg of magnesium
- 0.6 mg of copper
- 1.9 milligrams of iron
- 150 milligrams of phosphorus
- 1.6 milligrams of zinc
- 187 milligrams of potassium
Health Benefits
Walnuts
Nutritional Profile
- 185 kcal
- 18.5 g of fat
- 1.7 g of saturated fat
- 2.5 g of monounsaturated fat
- 13 grams of polyunsaturated fat
- 4.3 g of protein
- 3.9 g of carbohydrates
- 1.9 g of fibre
- 0.7 g of sugars
- 0.2 mg of vitamin E
- 45 mg of magnesium
- 98 mg of phosphorus
- 0.4 mg of copper
- 0.9 mg of manganese
- 0.8 mg of iron
- Alpha-linolenic acid (ALA)
- Antioxidants
Health Benefits
- Packed with Healthful Fats: Omega-3 fatty acids (ALA), which lower blood pressure and reduce inflammation, are abundant in walnuts and help maintain heart health.
- Supports Brain Function: Walnuts' omega-3 fatty acids and antioxidants enable individuals to concentrate more effectively and could prevent age-related cognitive impairment like Alzheimer's disease.
- Promotes Heart Health: Consuming walnuts regularly has been related to improved cardiovascular function, reduced triglycerides, and lower LDL cholesterol—all of which assist in staving off heart disease.
- Rich in Antioxidants: Antioxidants such as polyphenols, vitamin E, and melatonin, which aid in avoiding oxidative stress and safeguard cells from harm, are abundant in walnuts.
- Aids in Weight Management: Walnuts' abundant protein, fibre, and healthy fat content can help patients feel full and restrict appetites, which assists in weight management.
Pistachios
Nutritional Profile
A portion of one ounce (28 grams) of pistachios has the following nutritional profile:
- 159 kcal
- 6 grams of protein
- 13 grams of fat
- 7 grams of monounsaturated fat
- 3.5 grams of polyunsaturated fat
- 1.5 grams of saturated fat
- Eight grams of carbs
- 3 grams of fibre
- 2 grams of sugar
- 0.3 mg of vitamin B6
Health Benefits
- Heart Health: Pistachios, a food that is high in monounsaturated fats along with other unsaturated fats, are known to lower bad cholesterol (LDL) levels, lower the risk of heart disease, and improve cardiovascular health overall.
- Weight control: Pistachios are abundant in protein and fibre, which aid in lowering overall calorie consumption, improve weight management, and encourage satiety despite their high-calorie content.
- Promotes Eye Health: Pistachios are a good source of antioxidants like zeaxanthin and lutein, which are good for the eyes and can help prevent age-related macular degeneration.
- Develops Blood Sugar Control: Pistachios are beneficial for diabetics owing to their low glycemic index, and high fibre, and protein content, which helps to control blood sugar levels.
- Enhances Gut Health: Pistachio fibre stimulates good gut microbes by behaving as a prebiotic, improving the immune system and digestive health.
Dates
Nutritional Profile
Dates have the following nutritional profile (per 24 grams of medjool dates):
- 66 kcal of calories
- 18 grams of carbohydrates
- 16 grams of naturally occurring sugars
- 1.6 grams of fibre
- 0.2 grams of protein
- 0.2 grams of fat
- Unsaturated fat in trace quantities
- 0.05 mg of vitamin B6
- 0.3 mcg of vitamin K
- 167 milligrams of potassium
- 13 mg of magnesium
- 18 mg of calcium
- Antioxidants include phenolic acid, carotenoids, and flavonoids.
Health Benefits
- Rich Source of Energy: Loaded with natural sugars like fructose, sucrose, and glucose, dates provide you with an immediate and long-lasting energy boost. This makes them a great snack for people who are always engaged.
- High in fibre: Stability and regular bowel movements are two ways that dates, which contain 1.6 grams of fibre per date, optimize digestive health.
- Encourages Heart Health: Dates' potassium, magnesium, and antioxidants promote healthy blood pressure, lower the risk of heart disease, and enhance cardiovascular health in general.
- Rich in Antioxidants: Flavonoids, carotenoids, and phenolic acid, which are abundant in dates, may reduce the risk of long-term illnesses like cancer, minimize inflammation, and protect cells from oxidative damage.
- Bone Health: Rich in calcium, phosphate, and magnesium, dates may help prevent osteoporosis and promote stronger bones.
Raisins
Nutritional Profile
A fruit that is rich in vital vitamins, minerals, and energy-dense carbs, dates are incredibly nourishing. Their nutritional profile per 100 grams is broken down as follows:
- Energy: around 270 kcal
- 75 g of carbohydrates, mostly from natural sugars such as sucrose, fructose, and glucose
- 7 g of fibre
- Protein: 1.8 g
- Fat content: 0.2g
- 696 mg of potassium
- 54 mg of magnesium
- 0.9 milligrams of iron
Health Benefits
- Increases Vitality Levels: Dates are a nutritious snack for athletes or anyone who requires a pick-me-up because they are high in natural sugars like glucose, fructose, and sucrose, which provide people with a quick energy boost.
- Encourages Digestive Health: Rich in soluble fibre, dates promote overall digestive health by preventing constipation and regulating bowel motions.
- Heart Health: The antioxidants in dates lessen inflammation and may help lower the risk of heart disease, while the potassium and magnesium in dates assist in maintaining normal blood pressure levels.
- Enhances Bone Health: High in minerals like calcium, magnesium, and phosphorus, dates contribute to developing stronger bones and may keep disorders like osteoporosis at bay.
- Promote Brain Function: Vitamin B6, which is plentiful in dates, stimulates brain health, enhances mood, and improves cognitive function by stimulating serotonin and norepinephrine production.
Prunes
Nutritional Profile
A fruit that is packed with vitamins, minerals, and antioxidants, prunes are incredibly nutrient-dense. A description of their primary dietary features per 100 grams is offered below:
- Approximately 240 kcal of calories
- 64 grams of carbohydrates
- 7 grams of fibre
- 38 grams of sugar (natural sugar)
- 2.2 grams of protein
- 0.4 grams of fat, primarily good fats
- 60% of the daily recommended amount of vitamin K
- Vitamin A: 10% of the recommended daily intake
- Vitamin C: 5% of the recommended daily intake
- 732 mg of potassium
- 41 mg of magnesium
- 0.9 milligrams of iron
Health Benefits
- Encourage Digestive Health: Being are high in fibre, they aid in regular bowel movements and relieve constipation.
- Promote Bone Health: Enriched with potassium and vitamin K, prunes may help avoid osteoporosis and retain bone density.
- Heart Health: A good supply of potassium, which supports cardiovascular health and helps control blood pressure, is found in prunes.
- Help with Weight Management: By inducing a sensation of fullness, the fibre content benefits in regulating appetite and decreasing body weight.
- Increase Antioxidant Intake: Filled with antioxidants, prunes contribute to safeguarding cells from inflammation and damage caused by oxidative stress.
Dried Figs
Nutritional Profile
A concentrated array of vitamins, minerals, and fibre may be found in dried figs, making them a rich source of vital nutrients. Their nutritional profile per 100 grams can be broken down as follows:
- Approximately 249 kcal of calories
- 64 grams of carbohydrates
- 9.8 grams of fibre
- 48 grams of sugar (natural sugars)
- 3 grams of protein
- 0.9 grams of fat, primarily good fats
- Vitamin K: 3% of the recommended daily intake
- Vitamin B6: 5% of the recommended daily intake
- Trace quantities of vitamins A
- 680 mg of potassium
- 180 mg of calcium
- 68 mg of magnesium
- 2.03 mg of iron
- Antioxidants
Health Benefits
- Encourage Digestive Health: Dried figs, which are high in fibre, aid in managing constipation and bolstering digestive health in general.
- Promote Bone Health: Dried figs, known to be high in calcium, magnesium, and vitamin K, aid in building stronger bones and lower the risk of osteoporosis.
- Help Control Blood Sugar: Dried figs are good for diabetics since their natural sugars and fibre levels help control blood sugar.
- Heart Health: Potassium, which is present in dried figs, increases cardiovascular health and aids in maintaining blood pressure between normal ranges.
- Raise Iron Levels: They offer a plant-based iron source that promotes the synthesis of red blood cells and assists in preventing anemia.
Apricots
Nutritional Profile
Breakdown of Nutrition (per 100g of fresh apricots):
- 48 kcal
- 1.4 g of protein
- 0.5 g of fat
- g of saturated fat
- g of monounsaturated fat
- g of polyunsaturated fat
- 11.1 g of carbohydrates
- 3.9 g of sugars
- 2.0 g of dietary fibre
- 1926 IU of vitamin A
- 10 mg of vitamin C
- 0.89 mg of vitamin E
- 3.3 µg of vitamin K
- 0.03 mg of thiamine (B1)
- 0.05 mg of riboflavin (B2)
- 0.6 mg of niacin (B3)
- 0.05 mg of pyridoxine (B6)
- 3 µg of Folate (B9)
- 259 mg of potassium
- 3 mg of calcium
- 10 milligrams of magnesium
- 0.4 milligrams of iron
- 6 milligrams of phosphorus
- Carotenoids (including beta-carotene) and flavonoids
Health Benefits
- Promotes Eye Health: Apricots are high in beta-carotene and vitamin A, which protect eyesight and may lower the incidence of age-related eye disorders.
- Boosts Immunity: The immune system's defenses against infections are reinforced by the high vitamin C concentration.
- Encourages Digestive Health: Rich in fibre, apricots help with digestion, avoid constipation, and maintain gut health.
- Promotes Heart Health: Antioxidants and potassium helps control blood pressure and lower the risk of heart disease.
- Hydrates the Body: Apricots' significant concentration of water aids in skin health and hydration upkeep.
Hazelnuts
Nutritional Profile
Per 100g of raw hazelnuts, the nutritional breakdown is as follows:
- 628 kcal
- 14.1 g of protein and 60.8 g of fat
- 4.5 g of saturated fa
- 45.7 g of monounsaturated fat
- 7.9 g of polyunsaturated fat
- 16.7 g of carbohydrates
- 4.3 g of sugar
- 9.7 g of dietary fibre
- Vitamins: 15 g of vitamin E
- 0.6 mg of thiamine (B1)
- 113 µg of folate (B9)
- 680 mg of potassium
- 163 mg of magnesium
- 114 milligrams of calcium
- 4.7 mg of iron
- 290 mg of phosphorus
- 2.5 milligrams of zinc
- 1.7 mg of copper
- Antioxidants
Health Benefits
- Heart Health: Rich in monounsaturated fats, hazelnuts assist in maintaining heart health by lowering bad cholesterol (LDL) and raising good cholesterol (HDL), which lowers the risk of cardiovascular illnesses.
- Antioxidant-Rich: Loaded with vitamin E and other antioxidants, hazelnuts help protect cells from oxidative stress, which reduces inflammation and can decrease the risk of long-term ailments including heart attacks and cancer.
- Enhances Cognitive Health: Good fats, B vitamins, and vitamin E enhance cognitive health by preventing age-related mental decline, such as Alzheimer's, and promoting better brain function.
- Helps Digestion: The substantial dietary fibre found in hazelnuts supports digestive health, controls bowel motions, and helps prevent chronic constipation.
- Bone Health: Hazelnuts' magnesium, calcium, and phosphorus content promotes healthy bones by increasing bone density and lowering the incidence of osteoporosis.
Conclusion
Including nutritious dried fruits in your diet is a great approach to improving your general health, energy levels, and nutritional status. Nuts that support heart health, cognitive function, and digestion comprise almonds, walnuts, and hazelnuts. They include essential nutrients, healthy fats, and proteins. Rich in fibre, antioxidants, and minerals, dried fruits like figs, raisins, and apricots support healthy skin and a strong immune system. You may take advantage of the many health advantages of these dry fruits and keep your diet well-balanced and nutrient-dense by including a range of them in your regular meals.
FAQs
1. How many dry fruits to eat in a day?
You can consume 4–7 pieces of dry fruits each day to receive the most health advantages. Just a handful of dried fruits can supply your body with the right nourishment.
- Which dry fruit is best for weight loss?
You can eat appropriate amounts of dates, walnuts, hazelnuts, raisins, apricots, and prunes each day to accelerate your weight loss process.
- Which dry fruit is best for weight gain?
You can eat appropriate amounts of dates, walnuts, hazelnuts, raisins, apricots, and prunes each day to accelerate your weight loss process.
- How to eat anjeer dry fruit?
You can soak one or two anjeer in half a cup of water at night and let it soak all night. Eat it in the morning on an empty stomach. Anjeer can be blended with other soaked nuts, especially walnuts and almonds.
- Which dry fruit is good for hair?
Dry fruits that are abundant in protein, iron, and vitamin E, such as walnuts and almonds, can help to prevent hair loss and strengthen hair from the ground up. A daily intake of dates and figs, which are filled with iron, may encourage hair development.
- Which dry fruit is good for skin?
The dried figs, called Anjeer, are good for our skin. They are rich in nutrients that are vital to healthy, glowing skin, including iron, magnesium, calcium, vitamin B6, and vitamin K. Figs also help stop excessive sebum production and water loss in the epidermis.’
- Can we eat dry fruits at night?
Dry fruits should ideally be consumed in the morning after being soaked in water for the entire night. If provided the choice, you should avoid eating dry fruits at night though they are healthy substitutes for junk food.
