Top 10 Dry fruits and their health benefits
Everyone is aware that the dry fruits and nuts are a package of essential nutrients. They are rich in proteins, vitamins and are an abundant source of minerals and dietary fiber. Varying from skin benefits to many medicinal benefits, dry fruits and nuts spare you all reasons to include them in your daily diet plans. Dry fruits can be useful for maintaining overall body health and are beneficial in warding off certain diseases. They are rich in monounsaturated fatty acids which make them perfect for burning belly fat. So here we bring the list of dry fruits and their health benefits-
Slightly sweet yet delicious and crunchy, cashew nut is a complete package of energy, antioxidants, vitamins, and minerals that are quite essential for robust health. Cashew, or “kaju” in Portuguese, is one of the most popular ingredients in sweets as well as savory dishes worldwide.
Not only it has taste for your tongue, but also it comes with various benefits to your health. Cashews has high-calorie content (100 g of nuts provide 553 calories). They are rich in soluble dietary fiber, minerals, vitamins, and numerous health-promoting phytochemicals that protect one against cancer.
They are rich in monounsaturated-fatty acids like oleic, and palmitoleic acids that are good for heart. These essential fatty acids helps in lowering harmful LDL-cholesterol while side by side increasing good HDL cholesterol level in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
Almond is one of the most common dry fruit in our day-to-day life. Constantly being used in our daily uses and celebrations, we generally stay unaware how beneficial they can be to our body.
Almonds are rich in lots of healthy fibers, fats, proteins, Vitamin-E, and magnesium. They are also beneficial in many other health aspects. Low blood sugar levels, reduced blood pressure and low cholesterol levels are some of them. Almonds also helps in losing weight by reducing the hunger levels. They are also a fantastic source of antioxidants reducing aging of skin and diseases like cancer.
It is one of the healthiest fruits, with loads of benefits. 100gm of fresh apricots can provide you with 12% of vitamin A, 12% of vitamin C, and 6% of all the potassium required by your body – and all this under less than 50 calories.
Apricots, also one of the best dry many fruits are composed of dietary fiber and beta-carotene. Additionally, you get a new rich availability of magnesium, phosphorus, iron, calcium, along with sodium. A strong antioxidant Lycopene is also obtained from apricots.
Wonderfully delicious pistachio has been long revered as the symbol of wellness and good health since ancient times. The kernels have various health-benefiting nutrients that are essential for optimum health.
Various health benefits of pistachios include a healthy heart, protection against diabetes and hypertension, weight management, and improved digestion.
Pistachio contains higher amounts of proteins as compared to other nuts such as almonds, cashews, hazelnuts, macadamias, pecans, and walnuts. The content of protein found is 6 g per 1 ounce, the highest in comparison to other nuts.
The fat contents in pistachios is also low as compared to other nuts.
Raisins are actually dried grapes that have higher amounts of nourishing qualities. They consists of sufficient sugar contents, leading to higher foodstuff value. Raisins are one of the most fantastic food you can have and can be really helpful during the period of recovery. Raisins are one of the most delicious ways in which your body can consume lots of iron.
Prunes are a very good source associated with fiber, potassium, supplement A, along with copper. It also helps people losing weight and helps in maintaining normal blood sugar level.
Walnuts are the powerhouse of nutrition. They are also known to get dizziness and are great to improve your sleeping patterns. Walnuts also help you in losing weight as they contain many essential nutrients and provide satiety. Apart from all this, pistachios also helps in improving strength of hair, prevent hair loss, keep dementia at bay and improve memory. Known for its great benefits for to help increase sperm quality, walnuts are helpful for diabetic patients as it does not increase one’s blood sugar level drastically and helps maintain overall health.
Dates are a very handy and easily available fruit and can be eaten directly. You may also like to puree them and use as a sweetener instead of using your monotonous unhealthy sugar.
Dates being excellent in maintaining blood sugar levels also aids in digestion. They have high iron content, which makes them a perfect supplement for combating anemia. In addition, the high fiber content helps in improving digestion and is advised to consume daily to improve overall health.
Dried figs serve as an excellent snack and grabbing them in your daily use gives instant energy. You can consume them with milk in the morning or add them to enhance your porridge or oatmeal.
It has high fiber contents, which makes them ideal for treating your constipation leading to a healthy digestive system. They are also rich in anti-oxidant, which helps in destroying the free radicals produced in the body. They are also known to improve reproductive health, and are an excellent dietary supplement to resolve any fertility related issues.
Delicious and crunchy, peanuts are one of the most popular oil seeds.
Peanuts are very rich in energy (567 calories per 100 g of peanuts) and contain nutrients, antioxidants, minerals and vitamins that are important for optimum health.
They help in lowering the LDL or “bad cholesterol” and increases HDL or “good cholesterol” level in our body. Monounsaturated fatty acids also help in preventing coronary artery disease and stroke risk.
Peanuts are a good source of dietary proteins and are composed of fine quality amino acids that are quite essential for body development.