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Salma Yasmin Sumi

We all like to eat dry fruits. But not aware about its helath benefits. your post help me to know about dry fruits health benefits. And also about various kinds of dry fruits.
Thank you

Ashir Sahal

You are most welcome. Hope you found it useful.

Gowrav G

What is the best time to eat dry fruits?

Nitin Nimkar

Very good information, thank you

Ashir Sahal

You are most welcome. Hope you found it useful.

Ashir Sahal

You are most welcome. Hope you found it useful.

Sahil Bilal

Can we drink water of soaked dry fruits?

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8 Amazing Health Benefits of Dry Fruits  

By Dr. Nikita Toshi +2 more

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 fibres, 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.

  • Fight anaemia and boost haemoglobin

Raisins and prunes are rich in iron, which in turn aids those who are suffering from anaemia. There are essential nutrients in dry fruits like Vitamin A, B and K; minerals like copper, magnesium and iron; and unsaturated fat that helps in regenerating red blood cells and haemoglobin in the body.

Did you know?

  • Eating a handful of almonds daily can reduce the risk of heart disease by 30%.  Source: ncbi
  • Walnuts are rich in omega-3 fatty acids, which can improve brain health and function.Source: ncbi
  • Raisins are a good source of iron, which can help prevent anemia. Source: ncbi
  • Dates are high in fiber, which aids in digestion and prevents constipation. Source: ncbi
  • Cashews are rich in magnesium, which can help improve sleep quality.  Source: ncbi

Also Read: Benefits of Figs Soaked in Water Overnight: Exploring Nutritional Advantages

Types of dry fruits

Almonds are known as the ‘king’ of dry fruits. They are loaded with nutrients. One ounce of almonds contains almost 165 calories, 6 grams of proteins and carbohydrates, 14 grams of fat and about 3 grams of fibre.

Dr. Anuja Bodhare, MD

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-

Dry fruits may exert positive effects on your oral health. Sorbitols present in dried fruits can offer protection against tooth decay.

Dr. Siddharth Gupta, MD

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

Dry Fruits- A powerhouse of nutrition. Dry fruits are a rich source of essential nutrients- carbohydrates, fibre, fats and essential minerals.

Dr. Rajeev Singh, BAMS

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 may help to keep your blood sugar levels in check since they have a low glycemic index. The glycemic index is a measure of how fast a particular food can increase your blood sugar level when consumed.

Dr. Smita barode, BAMS

Also Read: Does Almond Milk Go Bad? Your Guide to Safe Consumption

  1. Hazelnuts

Derived from Corylus trees, hazelnuts are rich in vitamins, minerals, fats and protein. Hazelnuts are sweet-flavoured nuts, consumed either raw, roasted or ground in a paste to be used as dips or as an addition to various dishes. Hazelnuts contain natural sugars that help you to stay full for a long time. These round-shaped fruits have various benefits.

  • Hazelnuts have been proven to improve heart health.
  • It is also known to help with healthy bowel movements.  
  1. Prunes

Prunes are dried plums that offer a plethora of health benefits of dried fruits. They are high in sugar content and also contain several nutritional compounds that are important for the body. It helps to satisfy your sugar rush and satiate your sweet tooth along with providing nutritional benefits. Prunes have Vitamin A, K, carbs and fibres in abundance.

  • Prunes help strengthen and build bones and muscles.
  • It also helps to manage cholesterol levels.
  1. Dried Figs

Figs are either green or purple. Dried figs are slightly orangish-yellow in colour with hundreds of tiny seeds inside them. Mildly sweet, dried figs are packed with hundreds of nutritional benefits. Figs are full of vitamins, magnesium, iron and calcium among other components.

  • Figs work wonders if you are suffering from respiratory or reproductive issues.
  • It also helps to improve bone density.

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

Also Read: Anjeer (Dried Fig): Uses, Benefits & Side Effects

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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