Dry fruit has long been a staple in Indian cooking, but have you ever been intrigued enough to investigate the different kinds of dry fruits consumed and their health benefits?
Nuts with hard shells and kernels are edible. Dehydrated or sun-dried fruits last longer.
As dry fruits and nuts, walnuts, raisins, prunes, almonds, pistachios, dates, cranberries, and more are available worldwide. Each dry fruit and nut avoids distinct diseases.
Most individuals eat a mix of nuts and dried fruits.
Dried fruits and nuts also have more nutrients than fresh ones.
Why Are Nuts And Dry Fruits Superfoods?
A superfood is a food with many health advantages and nutrients.
Superfoods provide protein, minerals, and vitamins in small amounts. These foods help with diabetes, immunity, blood pressure, weight loss, and more.
Dry fruits and nuts, rich in vitamins and antioxidants, are superfoods because they are good for the brain and anti-ageing.
List Of Dry Fruits And Nuts With Health Benefits
Dry fruit is high in fibre and antioxidants, notably polyphenols, according to NCBI.
1. Age-Defying Almonds
Vitamin E in almonds reduces wrinkles, fine lines, and other signs of ageing. Due to its minimal carb content, it helps in weight loss, sharpens memory, and controls blood sugar.
2. Cashews With Heart Disease Prevention
Everyone loves cashews' thick, creamy texture. They also contain magnesium, vitamin B6, and protein, which lower LDL and minimise heart disease risk.
3. Pistachios
which help keep you fuller longer and contain antioxidants, oleic acid, potassium, vitamin E, selenium, zinc, and many other nutrients that improve immunity, treat diabetes, and lower LDL cholesterol in the body.
4. Apricots With Antioxidants
In addition to being high in antioxidants, apricots are also a good source of copper, vitamin A, magnesium, and vitamin A, which fight infections, support healthy eyes, and support skin and bone health.
5. Walnuts Anti-Cancer Benefits
Walnuts, shaped like the brain, are good for brain health because they include healthy fats, proteins, and antioxidants that minimise cancer, stress, and hair and skin problems.
6. Dates To Lose Weight
Healthy dates can be eaten dry or fresh. Dates are packed with fibre. Dates' iron content boosts haemoglobin, energy, weight loss, and digestion.
NCBI had pregnant ladies eat dates. Thus, only 4% of date-eating women needed induced labour, compared to 21% of those who did not..
7. Prunes For Better Digestion
Prunes lower blood pressure, lower LDL cholesterol and boost haemoglobin, strengthening muscles and bones.
NCBI found that prunes enhance stool frequency and consistency. Prunes are even more effective than psyllium for relieving constipation.
8. Anti-Inflammatory Raisins
Raisins have a flavour that is both sour and sweet, and eating them can help treat anaemia since they contain a large amount of iron. They can also relieve constipation and lower acidity levels.
9. Figs For Healthy Bones
Anjeer is the most popular dried fruit with its sweet flesh and crisp seeds. It lowers blood pressure, enhances bone health, manages weight, and prevents cancer cell proliferation.
Dry Fruits And Nuts Benefits
Please inform us about the health benefits of dry fruits and encourage us to eat them daily.
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Cancer Prevention
Dry fruits reduce cancer risk by containing antioxidants that suppress cancer cell development.
Consuming pista and almonds after they have been soaked is an effective treatment for breast cancer and the growth of tumours and prostate cancer.
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Lowers Anxiety And Depression Risk
Beta-carotene is an antioxidant that is effective in the treatment of symptoms of depression, anxiety, and a variety of other mental health conditions. Beta-carotene is found in high concentrations in certain nuts and dried fruits.
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Boost Immunity
Dry fruits and nuts are packed with micronutrients such as potassium, selenium, and zinc, all known to strengthen the immune system, promote overall health, and ward against diseases.
How To Make Dry Fruit And Nuts Trail Mix
Experience the goodness of this nutty delight.
Trail Mix With Nuts
A healthy blend of all dry fruits and nuts with fibre and other nutrients is good for you.
Ingredients
- Cashewnuts- 1/3 cup
- Almonds- 1/3 cup
- Walnuts- 1/3 cup
- Apricots- ¼ cup
- Raisins- 1/3 cup
- Pista- 1/3 cup
- Pumpkin seeds- 2 tbsp
- Sunflower seeds- 2 tbsp
Preparation
- Crunchify almonds, walnuts, and pista in the air fryer for 7-8 minutes.
- Mix seeds and dried fruits when they cool.
- Put them in a container that would not let air in, and snack on them whenever you are hungry.
Dietitian Recommendation
- Due to their low number of calories, dry fruits are an excellent choice for a snack when trying to reduce body fat.
- Add dry fruits and nuts to plain milk or a fruit smoothie to boost breakfast nutrition.
- Prunes, walnuts, and almonds can add crunch to salads.
- As a cooling agent, soaking black raisins reduces bloating and acidity.
- Dates potassium content lowers water retention and period pains.
The Bottom Line
Every age group loves dry fruits in every cuisine. Some dry fruits and nuts are superfoods because their nutritious content helps regulate and treat various diseases, including diabetes, brain health, eye health, and constipation. Dry fruits and nuts regulate several physiological functions.
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