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8 Amazing Health Benefits of Dry Fruits 

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Everything needs time to find its value. Nuts like almonds and walnuts are essential and expensive as they are a powerhouse of nutrients that provides a number of health benefits. In this fast-paced world, you are always looking for some shortcuts even when it comes to food. So, dry fruits and nuts can be a healthy and delicious snack for your tummy in between your meals. They are highly nutritious and rich in proteins, vitamins, dietary fibers, and minerals with lots of benefits.

Health Benefits of Dry Fruits

Dry fruits can help your body in many ways –

Dry fruits are loaded with essential oils, proteins, potassium, calcium that helps to increase your immunity. Also, the presence of antioxidants in it can help you to fight against various infections and illnesses.

  • Helps to lose weight 

Dry fruits and nuts are excellent for weight loss if you eat them moderately. They are low in fat, carbohydrates, sugar, and more in proteins and essential oils.

  • Keeps your skin healthy and wrinkle-free 

Who doesn’t want to look gorgeous and young? Dry fruits can help you with that and keep your skin radiant and glowing. They are rich in essential oils and antioxidants that help your skin to regenerate healthy skin and prevent aging.

  • Fight against constipation

Dry fruits contain a huge number of dietary fibers that help to fight against constipation and keep your gut system healthy.

  • Helps to prevent cancer

Almonds and cashew nuts are known to prevent breast cancer. They are rich in antioxidants and phytonutrients which prevents the activity of cancer-causing cells.

  • Maintain a healthy heart 

Dry fruits can control cholesterol levels and normalize blood pressure especially raisins. They also reduce the risk of heart diseases, stroke, etc.

  • Healthy bones

Dry fruits are rich in proteins, calcium, and other micronutrients which help to maintain healthy bones and strengthen them.

  • Fight against stress and depression 

Dry fruits are very effective in the battle against depression and stress. They also improve brain health and memory.

Types of dry fruits

1: Almonds 

Almonds are commonly consumed dry fruit because it has many health benefits. Almonds are rich in vitamin E, essential oils, and antioxidants which are beneficial for both adults and kids. It can be eaten in raw, or roasted form. For best results, eat a daily small quantity of soaked almonds in the morning for a healthy and fit body. The benefits of almonds are as follows:

  • Keeps your heart healthy
  • Helps in weight management
  • Keeps skin and hair healthy
  • Controls blood sugar levels

2: Walnuts 

Walnuts are single-seeded, hard stone-like fruit loaded with omega-3 fatty acids, vitamins, minerals, antioxidants, and proteins. You can add them to your daily diet because of its various benefits. Fatty acids in walnuts may help to reduce fat in your body and keep your heart healthy. Here are some benefits of walnuts-

3: Cashew 

Cashews are very famous in India for its delicious taste and creamy texture. It provides your body with vitamin E, vitamin B6, proteins, and magnesium in high amounts. Benefits of cashews –

  • Helps in weight loss
  • Reduces bad cholesterol
  • Reduces the risk of heart diseases

4: Dates 

Dates are tropical fruits that can be dry or wet. The dry dates are full of digestive fibers and help to keep you full for a long time by suppressing your cravings. This iron-rich fruit helps our body in many ways to keep it healthy. The benefits of dates are as follows –

5: Apricots 

Apricots can suppress your hunger by providing you with essential nutrients such as vitamin A, vitamin E, magnesium, and copper. It is also full of antioxidants that help to fight against internal infections. Here are some benefits of Apricots –

  • Good for eyes
  • Keeps your bone and skin healthy
  • Helps in weight loss

6: Raisins 

Raisins are dried grapes that taste sweet and sour. It is a rich source of iron and is very beneficial to treat anaemia. Daily handful raisins can be excellent for your digestive system and help to treat acidity and constipation. The benefits of raisins are as follows –

  • Promotes weight loss
  • Treats constipation and acidity
  • Treats anemia

7: Pistachio 

For people who have a habit of constant eating, pistachios can be a good option for them. Pistachio can suppress your hunger and helps your body to feel full for a longer time. It is rich in oleic acid and antioxidants, carotenes, vitamin E, copper, manganese, potassium, calcium, magnesium, iron, selenium, zinc, and polyphenolic antioxidant. This heart-shaped dry fruit has anti-inflammatory properties that provide various benefits.


Dry fruits are a very essential part of our diet as it contains a large number of nutrients. Consuming it in balanced quantity can improve the way you look and feel.

About the author

Riddhi Parmar

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