Benefits Of Dry Fruits




Benefits Of Dry Fruits For Good Health. In this article, you will read about types of dry fruits and why dry fruits are good for health. Dry fruits are extremely healthy and useful for health. These are so much beneficial in warding off various diseases. Research has shown that consuming dry fruits on daily basis decreases the death rate by 20%. They are ideal for weight loss and help in burning belly fat as they are rich in monounsaturated fatty acids.

Dry Fruits are very helpful in preventing cardiac diseases and type 2 diabetes because they contain protein, dietary fibre, vitamins, minerals, antioxidants, and phytosterols. And, do contain fats, but the fats they contain can be considered “good fats” – which do not cause weight gain because their higher calorie intake is easily absorbed and metabolized by the body into energy.

Amazing Health Benefits Of Dry Fruits:-

– Almonds:-

Almonds have a wide range of benefits which include:

  • appetite control
  • weight control
  • bone health
  • memory booster
  • biotin source
    Almonds have a low density of bad cholesterol which is a lipoprotein. They are also rich in dietary fibre. They also contain monounsaturated fats and polyunsaturated fats. These fats lower LDL cholesterol. It also contains essential minerals like calcium, iron, magnesium, manganese, phosphorus, and zinc.

– Cashew nuts:-

They contain a low glycaemic index which lowers hypertension and controls diabetes. They are very much rich in protein and high in magnesium. This helps in improving muscle strength. Cashew nuts have various benefits:

  • cancer protective
  • healthy heart
  • help digestion
  • lower gallstone risk
  • lower high blood pressure


The benefits of hazelnuts are the following:-

  • healthy heart
  • rheumatoid arthritis support (joint pain)
  • Alzheimer’s support (brain disorder)
  • cancer protective
  • diabetes support
    It contains protein, dietary fibre, vitamin E, thiamin, phosphorus, manganese, and magnesium.

– Peanuts:-

Peanuts have the following advantages:

  • heart health
  • blood flow
  • lower cholesterol
  • maintain high blood pressure
  • reduce stomach problems
  • strengthen body
  • Peanuts are an excellent source of biotin. They are also a very good source of copper as well as a good source of manganese, niacin, molybdenum, folate, vitamin E, phosphorus, vitamin B1 and protein.

– Pine nuts:-

Pine nuts are a very good source of essential minerals, nutrients and vitamins. They contain mono-unsaturated fatty acids that help benefit in reducing cholesterol levels in the blood. Pine nuts contain healthy amounts of essential minerals such as:
manganese, potassium, calcium, iron, magnesium, zinc and selenium.

The health benefits of pine nuts are:

  • lower bad cholesterol
  • prevent coronary artery disease and strokes
  • use in weight loss
  • excellent source of vitamin E
  • develop resistance against infectious agents
  • scavenge harmful oxygen-free radicals

– Pistachios:-

It is high in vitamin E, hence fight with the signs of ageing. It maintains haemoglobin levels. Vitamin A & E in pistachios make them anti-inflammatory; a natural substitute to treat minor inflammations. They improve the strength of hair and overall hair health
Health advantages of peanuts include:

  • maintain good eyesight
  • boost immunity
  • help in weight loss
  • diabetes/insulin controller
  • cancer-protective phenolics
  • lower blood pressure
  • rheumatoid arthritis support (joint pain)

– Walnuts:-

Walnuts are a powerhouse of nutrition. They are known to improve sleeping patterns and induce sleep. Walnuts are also good to help you lose weight as they contain essential nutrients and provide satiety. They increase sperm quality, Walnuts are great for diabetics. It does not increase the blood sugar of the patient and still helps maintain overall health.
The advantages are as under:

  • packed with omega-3 fatty acids
  • reduce the risk of diabetes
  • reduced risk of breast cancer
  • helps deal with stress
  • boost heart health
  • improves hair

– Brazil nuts:-

They are an excellent source of dietary fibre, various vitamins and dietary minerals. These nuts are rich in protein, carbohydrates and fat by weight; 85% of their calories come from fat, and a 100 g serving provides 656 total calories.
Health benefits include :

  • protection from tumours
  • reduce blood sugar levels
  • reduce thyroid enlargement
  • prevent reproductive disorders
  • lower risk of pancreatic cancer

– Chestnuts:-

Some benefits of chestnuts include:

  • helpful in weight loss
  • anaemia support
  • memory protection
  • bowl health
  • improves glycemic control (sugar control)


Raisins include minerals like calcium, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc. They are also high in certain antioxidants but have a lower vitamin C content than fresh grapes. Raisins are low in sodium. They have no cholesterol. Raisins are also a good source of carbohydrates for energy.
Benefits include:

  • relief from constipation
  • help in gaining weight
  • prevent cancer
  • maintain blood pressure
  • helpful in hypertension
  • diabetes support
  • anaemia support
  • efficient for bone health


Fig is rich in phytonutrients, antioxidants and vitamins. They contain soluble dietary fibre, vitamins, minerals, and pigment anti-oxidants. They contribute immensely towards optimum health and wellness. It contains minerals like calcium, copper, iron, magnesium, manganese, selenium and zinc.
The healthy benefits of figs are:

  • lower blood sugar levels
  • control diabetes type 2
  • increase metabolism
  • control heart rate and blood pressure

– Dates:-

Dates are one of the high-calorie density fruits. They are excellent sources of minerals and vitamins and compose health-benefiting antioxidants. Dates are one of the most popular fruits packed. It has an impressive list of essential nutrients, vitamins, and minerals that are required for normal growth, development and overall well-being.
The benefits of dates are:

  • revitalize the body
  • helps to protect the colon mucous membrane from cancer-causing chemicals
  • prevent easy bleeding tendencies
  • protect from lung and oral cavity cancers
  • protect from lung and oral cavity cancers
  • protection against stroke and coronary heart diseases
    After reading about the benefits of various dry fruits, I am sure that you will surely start to eat them and will add them to your daily life. So,
    Eat dry fruits for your well-being!

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