Amazing Health Benefits of Dry Fruits  

Introduction

Dry fruits and nuts are some expensive yet essential food items that need to be a part of our routine diets as these are powerhouses of nutrients, providing a number of health benefits. Nuts like almonds and walnuts keep us full for long and thus can be some healthy and delicious snacking options for our in-between-meal cravings. They are highly nutritious, rich in vitamins and minerals and packed with proteins and dietary fibres, all great for our health. Let’s see how! 

Potential Health Benefits of Dry Fruits

Dry fruits can help your body in many ways: 

1. Boost Immunity

Dry fruits are loaded with essential oils, proteins, potassium, and calcium that help to increase your immunity. Also, the presence of antioxidants in it can help you to fight against various infections and illnesses¹. 

2. Help in Weight Management

Dry fruits and nuts are good choices for weight loss support if you eat them moderately. They are low in fat, carbohydrates, sugar, and high in proteins and essential oils². 

3. Help to Keep Your Skin Healthy and Wrinkle-free

Dry fruits can help you keep your skin radiant and glowing. They are rich in essential oils and antioxidants that help your skin to regenerate healthy skin cells and delay aging³. 

4. Fight against Constipation

Dry fruits contain a huge number of dietary fibres that help to fight against constipation and keep your gut healthy⁴. 

5. Help Reduce Cancer Risk

Dry fruits are rich in antioxidants and phytonutrients which lower the activity of cancer-causing cells, thereby reducing the risk of occurrence of certain cancers⁵. 

6. Maintain a Healthy Heart

Dry fruits help balance cholesterol levels and normalize blood pressure. They also reduce the risk of heart disease, stroke, etc⁶. 

7. Healthy Bones

Dry fruits are rich in proteins, calcium, and other micronutrients which help to maintain healthy bones and strengthen them⁷. 

8. Deal with Stress and Depression

Dry fruits may help fight against depression and stress. They also aid in improving brain health and memory⁸. 

9. Fight Anaemia and Boost Haemoglobin

Dry fruits like 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 body⁹. 

10 Healthy Dry Fruits Options to Choose

1. Almonds

Almonds are one of most commonly consumed dry fruits. They are rich in vitamin E, essential oils, and antioxidants which are beneficial for both adults and children. Almonds can be eaten in raw or roasted form. A small quantity of soaked almonds can be consumed daily in the morning for a healthy and fit body^10,11. The potential health benefits of almonds are as follows: 

• Help keep your heart healthy 
• Support in weight management 
• Keep skin and hair healthy 
• Balance blood sugar levels 

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, B.A.M.S, M.D (Ayu)

2. Walnuts

Walnuts are single seeded, hard stone like fruit filled with omega-3 fatty acids, vitamins, minerals, antioxidants, and proteins. They can be added to your daily diet because of their various health benefits. Fatty acids in walnuts may help to reduce fat in your body and keep your heart healthy. Here are some proposed benefits of walnuts^10,11: 

• Reduce stress 
• Help lower the risk of cancer 
• Good for skin and hair 

Dry fruits may exert positive effects on your oral health. Sorbitol’s present in dried fruits can offer protection against tooth decay¹⁶.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

3. Cashew

Cashews are very famous in India for their taste and creamy texture. They provide your body with vitamin E, vitamin B6, proteins, and magnesium in high amounts. Suggested health benefits of cashews include^10,11: 

• Help with weight loss 
• Reduce bad cholesterol 
• Lower the risk of heart diseases 

4. Dates

Dates are tropical fruits that can be in dry or wet form. This iron-rich fruit helps your body in many ways to keep it healthy. Dried dates are full of digestive fibers which help to keep you full for a long time by stopping your cravings. The other potential benefits of dates are as follows^12,15: 

• Help in weight management 
• Increase haemoglobin levels 
• Boost energy 
• Enhance gut health 

5. Apricots

Apricots can suppress your hunger by providing you with essential nutrients such as vitamin A, vitamin E, magnesium, and copper. They are also full of antioxidants that help to fight against infections. Here are some benefits of Apricots¹²: 

• 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 minerals¹⁷.

Dr. Rajeev Singh, BAMS

6. Raisins

Raisins are sweet and sour dried grapes. It is a rich source of iron and is very beneficial to treat anaemia. A daily handful of raisins can be excellent for your digestive system. The benefits of raisins are^12,13: 

• Promote weight loss 
• Help deal with constipation and acidity 
• Boost haemoglobin levels 

7. Pistachio

Pistachios are a good option to suppress your food cravings and help your body feel full for a longer time. They are rich in oleic acid and antioxidants, carotenes, vitamin E, copper, manganese, potassium, calcium, magnesium, iron, selenium, zinc, and polyphenol antioxidants. This heart-shaped dry fruit has anti-inflammatory properties that can have several possible health benefits which include^10,11: 

• Regulate blood levels 
• Lower bad cholesterol levels 
• Boost immunity 
• Help to reduce weight 

Dry fruits may help to keep your blood sugar levels in check since they have a low glycaemic index. The glycaemic index is a measure of how fast a particular food can increase your blood sugar level when consumed¹⁸. 

Dr. Smita Barode, B.A.M.S, M.S.

8. 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 the following potential health benefits^10,11: 

• Improve heart health. 
• Regulate bowel movements.   

9. Prunes

Prunes (dried plums) offer a plethora of health benefits. They are high in sugar content and also contain several nutritional compounds that are important for the body. Prunes have Vitamin A, K, carbohydrates, and fibres in abundance. It helps to satisfy your sugar rush and satiate your sweet tooth along with providing nutritional benefits such as¹²: 

• Manage cholesterol levels 
• Help strengthen bones and muscles. 

10. Dried Figs

Figs are either green or purple in colour. Dried figs are slightly orangish-yellow with hundreds of tiny seeds inside them. Figs are full of vitamins, magnesium, iron, and calcium among other components. Mildly sweet, dried figs are packed with nutritional benefits such as^12,14:  

• Deal with respiratory or reproductive issues. 
• Improve bone density. 

Although most dry fruits are suitable for everyone, however, in case of certain medical conditions, you may need to discuss with your doctor before including them in your routine diet. For e.g.: If you have diabetes, regular consumption of dry fruits like raisons and dates may not be suitable for you. In that case, your doctor can suggest the right amount/alternatives.  

Conclusion

Dry fruits are an essential part of our diet as they contain a large number of nutrients and help curb food cravings. Consuming them in balanced quantities offers several health benefits such as boosting your immunity, raising haemoglobin levels, keeping your heart and bones healthy and helping with weight management. While there are several health benefits of dry fruits, it’s best to discuss with your doctor before including them in your routine diet if you have any medical issues.  

References

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8. Mandana Tavakkoli-Kakhki, Eslami S, Malihe Motavasselian. Nutrient-rich versus nutrient-poor foods for depressed patients based on Iranian Traditional Medicine resources. Avicenna Journal of Phytomedicine [Internet]. 2015 Jul [cited 2025 Nov 6];5(4):298. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4587607/ 
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13. National Cancer Institute. High-Fiber Foods [Internet]. Cancer.gov. 2024. Available from: https://www.cancer.gov/about-cancer/treatment/side-effects/nutrition/high-fiber-foods 
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15. Irandegani F, Arbabisarjou A, Ghaljaei F, Navidian A, Karaji bani M. The Effect of a Date Consumption-Based Nutritional Program on Iron Deficiency Anemia in Primary School Girls Aged 8 to 10 Years Old in Zahedan (Iran). Pediatric Health, Medicine and Therapeutics [Internet]. 2019 Dec;Volume 10:183–8. Available from: https://dx.doi.org/10.2147%2FPHMT.S225816 
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