List Of Dry Fruits To Add In Your Diet With Their Benefits

List Of Dry Fruits To Add In Your Diet With Their Benefits

Dry fruits are high in nutrients and have a variety of medicinal properties. They are considered delicacies, but due to their health benefits, they have become a must-buy. Even children who tend to avoid fresh fruits are enamored with them. If you enjoy yogurt, smoothies, oatmeal, or other healthy breakfast options, you can add dry fruits to any of these and give it a tastier and healthier spin. Since dry fruits are smaller in size, you can take them with you anywhere and eat them anywhere to get a boost of energy and to satisfy your hunger. Moreover, they are free of added sugars, cholesterol, and sodium, which is an exciting benefit.

Dry fruits are small, but they are high in minerals and proteins. Every healthcare professional recommends including a handful of dry fruits in our diet to keep us healthy and fit. Dry fruits come in a plethora of varieties, including raisins, cashew nuts, almonds, pistachios, walnuts, dates, plums, and so on. Dry fruits are said to have a slew of health benefits if consumed in moderation. We’ve compiled a list of dry fruits that add nutritional value to your everyday food and provide you with multiple health benefits.

List Of Dry Fruits And Their Benefits


List Of Dry Fruits To Add In Your Diet With Their Benefits


Are you looking for a tasty, low-calorie alternative to a high-calorie snack? Or are you looking for something that will not only satisfy your hunger but will also keep your energy levels stable? If yes, dry fruits can become your go-to snack option. Dry fruits are high in protein, vitamins, minerals, and dietary fiber, making them a tasty and healthy snack. To stay healthy, health experts recommend eating dry fruits such as apricots, walnuts, and pistachios.

Because of the abundance of nutrients in them, dry fruits have a wide range of medicinal properties. Although dry fruits are expensive and considered delicacies, the health benefits that they provide make them worthwhile. This article discusses the health benefits of several dry fruits and the reasons to include them in our diet to stay healthy and fit.

Here is the list of the dry fruits with their benefits:

1. Almonds (Badam)

List Of Dry Fruits To Add In Your Diet With Their Benefits







Almonds are a popular dry fruit due to their numerous health benefits. Almonds are high in vitamin E, essential oils, and antioxidants, making them ideal for adults and children. It can be consumed raw or roasted. For the best results, eat a small number of soaked almonds in the morning daily for a healthy and fit body.


Health Benefits:

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

28g Serving of Almonds:

• Protein 6 grams
• Fiber 4 grams
• Plus Vitamin E (35% of Daily Value)
• Magnesium (20% of Daily Value)
• Calcium (8% of Daily Value)

2. Pistachios (Pista)

List Of Dry Fruits To Add In Your Diet With Their Benefits





Pistachios can be a good option for people who have a habit of constantly eating. Pistachio can help you feel fuller for longer by suppressing your appetite. It contains oleic acid and antioxidants, as well as carotenes, vitamin E, copper, manganese, potassium, calcium, magnesium, iron, selenium, zinc, and polyphenolic antioxidants. This dry fruit in the shape of a heart has anti-inflammatory properties.

Health Benefits:

• Prevents diabetes
• Lowers bad cholesterol levels
• Boosts immunity
• Helps to reduce weight

28g Serving of Pistachio:

• Protein 5.72 grams
• Fiber 3 grams
• Carbs 7.7 grams
• Fat 12.85 grams
• 159 calories

3. Cashews (Kaju)

List Of Dry Fruits To Add In Your Diet With Their Benefits







Cashews are well-known in India for their delicious flavor and creamy texture. It contains a lot of vitamin E, vitamin B6, protein, and magnesium for your body. This kidney-shaped seed can help you lose weight, improve your heart health, and control your blood sugar levels.


Health and Benefits:

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

28g Serving of Cashews:

• Protein 5 grams
• Fiber 1 gram
• Iron (11% of Daily Value)
• Copper (67% of Daily Value)
• Carbs 9 grams
• Fat 12 grams
• 157 calories

4. Apricots (Khumani)

List Of Dry Fruits To Add In Your Diet With Their Benefits






Apricots can help you feel full by providing essential nutrients like vitamin A, vitamin E, magnesium, and copper. It is also high in antioxidants, which aid in the fight against internal infections. Apricots are small, orange-colored, tart-tasting fruits high in vitamins and minerals. This nutrient-dense fruit guards your heart and eyes.


Health Benefits:

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

35g Serving of Fresh Apricots:

• Proteins 0.49 grams
• Fiber 0.7 grams
• Energy 16.8 calories
• Vitamin A 33.6 mcg
• Beta-Carotene 383 mcg
• Carbohydrates 3.89 grams
• Fat 0.14 grams

5. Dates (Khajoor)

List Of Dry Fruits To Add In Your Diet With Their Benefits


Dates are tropical fruits that come in both dry and wet varieties. Dry dates are high in digestive fibers and can help you stay full for a long time by suppressing your cravings. This iron-rich fruit benefits our bodies in a variety of ways. This iron-rich and delicious dry fruit remains ideal for the winter season. You can mix it into a dessert or eat it on its own. Dates can be seeded or deseeded.


Health Benefits:


• Helps to reduce weight
• Increases hemoglobin levels
• Boosts energy
• Enhances gut health

7g Serving of Dates (1 Date):

• Protein 0.2 grams
• Fiber 0.6 grams
• Sodium 0.14 mg
• Carbohydrates 5.3 grams
• 20 calories


6. Hazelnuts

List Of Dry Fruits To Add In Your Diet With Their Benefits


How could we leave out Hazelnut from our list of dry fruits? The Corylus tree produces hazelnuts, which are high in protein, fats, minerals, and vitamins. This nutty with a sweet flavor is typically eaten raw, roasted, or ground into a paste. It also gets used in chocolate products such as Nutella or even Granola.

Health Benefits:
• Helps in weight reduction
• Protects against cell damage
• Lowers cholesterol
• Improves insulin sensitivity
• Supports heart health

28g Serving of Hazelnut:
• Protein 4.2 grams
• Fiber 2.7 grams
• Copper (24% of Daily Value)
• Magnesium (12% of Daily Value)
• Manganese (87% of Daily Value)
• Vitamin E (21% of Daily Value)
• Carbs 4.7 grams
• Fat 17 grams
• 176 calories



7. Walnuts (Akhrot)



Walnuts are a single-seeded, hard stone-like fruit high in omega-3 fatty acids, vitamins, minerals, antioxidants, and proteins. Because of their numerous benefits, you can incorporate them into your daily diet. Walnuts’ fatty acids may help you lose weight and keep your heart healthy.

Health Benefits:

• Reduces stress
• Prevents cancer
• Good for skin and hair

28g Serving of Walnut:

• Protein 4.3 grams
• Fiber 1.9 grams
• Carbs 3.9 grams
• Fat 18.5 grams
• Sugar 0.7 grams
• 185 calories