Dry fruits are an excellent source of nutrients, vitamins, and minerals, which makes them a healthy diet. Including dry fruits in your diet can aid in treating and preventing diseases. Moreover, some dry fruits can also help in losing weight.
If consumed moderately, dry fruits can provide a plethora of health benefits. Below are the lists of dry fruits that are loaded with nutrients and possess health benefits that you might be looking for.
Types of nutritious dry fruits to add to your diet
Almonds are commonly known dry fruits with several health benefits. You can eat them raw, soaked, or roasted. They are effective in treating heart disease, blood sugar level, and weight loss. In fact, eating almonds regularly can help you get rid of tummy fat. So, if you want to cut-off your belly fat, then you may want to try eating soaked almonds regularly.
This iron-rich dry fruits are wonderful for the skin. Eating dates or applying a paste of date on the skin can smooth the skin. Besides iron, dates also contain calories, fibers, and protein. You can serve these nutritious dry fruits in many forms. Add it to the dessert or gravy, dates can enhance the taste of any foods.
Walnuts are single-seeds. This brain-shaped dry fruit is rich in fiber, fats, vitamins, and minerals. They can reduce the risk of cancer as they are rich in antioxidants and omega-3s. These wonderful properties of walnuts are great in maintaining gut health and decreasing inflammation. As walnuts are rich in fiber, they can also aid in weight loss.
These green color dry fruits have various vitamins and minerals that can help in maintaining blood sugar level and boost metabolism. Antioxidants in pistachios fight against extra fat, which also helps in weight loss. Pistachios are also good for the heart, improves hemoglobin and blood circulation.
These sweet and jelly like dry fruits are a good source of sugar, fat, protein, dietary fiber, and several vitamins and minerals. Other than these nutrients, raisins are also rich in sodium, calories, and carbohydrate. They are popularly used in salads, yogurts, black cookies, muffins, and other delectable foods.
Hazelnuts are an excellent source of monounsaturated fat, vitamin E, protein, manganese, and other nutrients. It’s antioxidant properties help in reducing blood fat levels, reduce blood pressure, maintain inflammation, and improve blood sugar levels. Consuming hazelnuts is also linked to improving heart health. Try adding hazelnut to your diet to stay healthy and fit.
7. Dry figs
This unique texture, dry fruits taste delicious and are good for health. The skin of figs has a mild and sweet taste and is packed with several nutrients. Eating dry figs can treat health issues related to the reproductive and respiratory system. They may not completely aid in treating reproductive and respiratory problems, but they may help in the process of treatment.
Cashew nuts can improve overall health. Presence of various types of minerals like zinc, copper, iron, magnesium, and phosphorus is the reason why cashew nuts are nutritious for health. Like most dry fruits, these kidney shape seeds can help reducing weight and good for heart and blood sugar levels.
Apricots are one those dry fruits that are rich in various minerals and vitamins like calcium, magnesium, manganese, phosphorus, potassium, sodium, iron, zinc, vitamin A, vitamin B6, vitamin B5, vitamin E, and vitamin K. Adding apricots to your diet help in improving digestive system, treat diabetes, help fight inflammation and can also improve eye vision.
10. Fox nuts
Fox nuts are white and round shape dry fruits that are rich in calories, protein, carbohydrates, dietary fiber, calcium, iron, and potassium. You can eat them any time in the day. Fox nuts can also help in losing weight as eating those makes you feel full. If you have a habit of snacking several times a day, then try including this dry fruit in your diet to lose weight.
11. Areca nut
Areca nuts have wonderful health benefits. Eating areca nuts can improve the health of the heart, lungs, brain, reproductive organs, and gastrointestinal track. Also, they can have a positive impact on the immune system. Person having health issues related to the gastrointestinal track and immune system may add areca nuts in the diet to see some positive changes. For any major health issue, you may consult a doctor.
12. Pine nuts
Pine nuts are excellent dry fruits to include in your snacks. This dry fruits are rich in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Pine nuts can maintain heart and brain health and maintain diabetes. Omega-3 fatty acids in pine nuts can help in repairing cells in the brain.
Anjeer is a soft and delicious dry fruits that belong to Mulberry family. It is juicy and has small seeds inside. It is a good source of vitamins and minerals like potassium, magnesium, zinc, copper, manganese, iron, vitamin A, Vitamin C, and Vitamin K. Snacking anjeer can help in maintaining blood pressure level, digestive system and reduce the risk of cardiovascular heart disease.
Peanuts are loaded with healthy fats, protein, fiber, calories, potassium, phosphorous, magnesium, and B vitamins, which makes it healthy for health. Despite being rich in calories, they are nutrient-rich and low in carbohydrates. You can eat peanuts by roasting or eat them with salt to add taste.
Prune is delicious dry fruits rich in nutrients such as carbohydrates, vitamin B, and dietary minerals. It contains water, which keeps you hydrated. Eating prune can help you stay hydrated if you irregularly drink water. Prune is effective in improving the digestive system and controls urges.
16. Brazil nuts
Brazil nuts are a good source of healthy fat, protein, fiber, potassium, iron, magnesium, calories, zinc, calcium, and selenium. They also offer powerful nutritional benefits, including improving heart health and brain function. Consuming brazil nuts can also help in losing unwanted fat. However, eating too much Brazil nuts can have side effects. They are high in calories, which can cause selenium toxicity.