Health Benefits of Dry Fruits

Having few dry fruits daily can provide innumerable health benefits. Read on to know more about the health benefits of dry fruits.

 Every diet regimen recommends having at least a handful of dry fruits inDry fruits are not just delicacies but extremely rich sources of proteins and minerals. This is precisely w your daily diet. There are umpteen choices in the dry fruit category, almonds, dates, raisins, walnuts, cashews, pistachios and peanuts being some of them. 

Including dry fruits in the diet of children can help to aid their overall growth and development. For babies and younger kids you can grind the dry fruits into a fine power before giving them to prevent choking hazard. Although, dry fruits provide immense benefits, you must make sure that your kids consume them in moderation to prevent any problem caused due to overeating them. And just as you do before introducing any food item in your child’s diet, do check with a paediatrician.

Since the amount of essential nutrients is very high in dry fruits, it is found that most of them are loaded with medicinal properties as well.

Healthy, tasty, packed with nutrition, easy to carry -it's easy to go nuts over nuts. Dry fruits are not just delicacies but are powerhouses of nutrition.

Packed with proteins, essential fatty acids, antioxidants and minerals, these are little factories of good health. Since most of the water is extracted from dry fruits, their nutrients are condensed into small packages. But if you are watching your weight, dry fruits should be eaten in moderation as they are nutrient dense in sugars too, and thus calories. Limit the intake to about 20 grams total of mixed nuts and dry fruits and avoid snacking straight from a bag. It leads to overeating.

Dried fruits offers some advantages over fresh fruits: a longer shelf life and portability. If you are watching your weight, dried fruits should be eaten in moderation as they contain significantly more calories per serving than fresh fruits. Some dried fruits contain sugars added in processing which increase its calorie content. 

Here is a list of benefits of some most common dry fruits:

Almonds

Almonds are high on unsaturated fats apart from having vitamin B1, iron, phosphorus and copper. Regular intake of almonds helps the body to create new blood cells, raise the haemoglobin levels and aid the desired functioning of all the crucial organs of your system. Almonds are very beneficial on the skin too.Almond paste with milk or milk cream can work wonders on the texture and complexion, making it even, supple and fairer. You can add rose buds to this paste for more effective results. Then, almond paste with water or cream also helps in the cure of eczema.  It also helps to relieve constipation problems. Almond oil can be applied to the scalp to prevent hair loss and promote hair growth, it also helps to relieve headache.

Can a high-fat food be good for you? Almonds challenge this oxymoron perfectly well. It's rich in monounsaturated fatty acids that have a heart-protective role and are excellent for your brain and skin health. Almonds are also rich in Vitamin E, magnesium and potassium, all of which go hand in hand to maintain normal blood pressure, improve blood circulation and maintain healthy heart function. Trace minerals like copper and manganese found in almonds have added to their health quotient. Both copper and manganese are needed in very small quantities, but have an important role to play. Eat in small quantities (4-7 pieces) daily to get a whole entourage of health benefits.

Health Benefits of Dry Fruits

Having few dry fruits daily can provide innumerable health benefits. Read on to know more about the health benefits of dry fruits.

Dry fruits are not just delicacies but extremely rich sources of proteins and minerals. This is precisely why every diet regimen recommends having at least a handful of dry fruits in your daily diet. There are umpteen choices in the dry fruit category, almonds, dates, raisins, walnuts, cashews, pistachios and peanuts being some of them. 

Including dry fruits in the diet of children can help to aid their overall growth and development. For babies and younger kids you can grind the dry fruits into a fine power before giving them to prevent choking hazard. Although, dry fruits provide immense benefits, you must make sure that your kids consume them in moderation to prevent any problem caused due to overeating them. And just as you do before introducing any food item in your child’s diet, do check with a paediatrician.

Since the amount of essential nutrients is very high in dry fruits, it is found that most of them are loaded with medicinal properties as well. Here is a list of benefits of some most common dry fruits:

Almonds

Almonds are high on unsaturated fats apart from having vitamin B1, iron, phosphorus and copper. Regular intake of almonds helps the body to create new blood cells, raise the haemoglobin levels and aid the desired functioning of all the crucial organs of your system. Almonds are very beneficial on the skin too.Almond paste with milk or milk cream can work wonders on the texture and complexion, making it even, supple and fairer. You can add rose buds to this paste for more effective results. Then, almond paste with water or cream also helps in the cure of eczema.  It also helps to relieve constipation problems. Almond oil can be applied to the scalp to prevent hair loss and promote hair growth, it also helps to relieve headache.

Raisins

Raisins are nothing but dried grapes which can be of the green and black variety. They are high in sugar content and are very beneficial in wasting diseases. This makes it very handy when you are recovering from a certain disease or after a prolonged treatment. They are very helpful if curingconstipation issues. People, who are suffering from low iron levels, can benefit from regular intake of raisins. It also helps those who need to gain weight in a healthy manner. 

Raisins tend to stick to teeth, so experts recommend offering raisins to kids with their meals so that other food helps to dislodge the remains of raisins from their teeth. Raisins can also be given to kids before they brush their teeth before going to bed.   

Walnuts

This is the only dry fruit or nut that contains the essential omega 3 fatty acid that comprises of the alpha linolenic acid or ALA, linoleic acid and the arachidonic acid. They are high in the mono-unsaturated fatty acids or MUFA. They are very good for the heart as they reduce the levels of triglycerides. Regular intake of walnuts helps to increase the good cholesterol levels or the HDL. Melatonin is another essential component of walnuts that effectively protect against inflammation and other similar associated health issues. The other beneficial components include riboflavin, thiamine, vitamin B6, folates and niacin.

The outer layer of the shelled walnut -the white-ish, flaky, sometimes waxy part has a bitter flavour. But resist the urge to remove it. Research shows that 90 per cent of the antioxidants -including the phenolic acids, tannins, and flavonoids -are found in the skin.Walnuts are excellent sources of Vitamin E in a form that is unusual to find - gamma-tocopherol. It has a major cardio-protective role. Along with great taste and health benefits, they are sources of monounsaturated fats and Omega-3 fatty acids. Add them to salads, desserts or just pop , them daily (3-4 halves).

Cashews

They are very rich in protein and fibre content. Since it does not have any cholesterol, it is high on monosaturated fat which is great in improving the cardiovascular condition. With high antioxidant levels, cashews also effectively eliminate the free radicals, thereby proving to be beneficial in preventing and curing cancer. With high magnesium levels, it helps in building muscles and bones along with promoting the health of gums and teeth.

You will find in all the above mentioned and a host of other dry fruits and nuts that they are helpful in enhancing the energy levels and reducing stress. Their varied vitamin and mineral content helps in the prevention of myriad diseases and improving the existing health conditions of the system.

DATES

Incredibly delicious, dates are one of the most popular fruits packed with an impressive list of essential nutrients, vitamins and minerals, required for normal human growth, wear-n-tear and overall wellbeing. Rich in fructose and dextrose, dates provide simple sugars easily and are a good way to start the day and jump-start the body's metabolism. Enjoy 1-2 medium-sized dates daily. Over indulgence can turn the tables on you.

PISTACHIOS
Symbol of wellness, strength and robust health, pistachios are the evergreen nuts that no one can resist. Pistachios contain more protein in comparison with other nuts like almonds, cashews, hazelnuts, pecans and walnuts; the fat content being the lowest amongst them. They are rich in oleic acid, carotenes and Vitamin E. However, the salted counterparts negate the health quotient. Limit quantities to not more than 20 grams a day.