Nutritious and nourishing, dry fruits have a range of medicinal uses. Traditionally, they are considered delicacies, but their health benefits have made them more desirable. Fresh fruits are loved by even children who tend to avoid them. Yoghurt, smoothies, oatmeal, or any other healthy breakfast option can be made tastier and healthier by adding dried fruits. Additionally, the products are free of added sugars, cholesterol, and sodium, which is a significant benefit.
Minerals and proteins are abundant in dry fruits, despite their small size. Healthcare professionals recommend that we include a handful of dry fruits in our diet to stay healthy and fit. Raisins, cashew nuts, almonds, pistachios, walnuts, dates, plums, and other varieties of dry fruits are available.
Dry Fruits and Their Health Benefits
Want to replace a high-calorie snack with a tasty, low-calorie alternative? Is it your goal to find something that both satisfies your hunger and keeps your energy levels high? Dry fruits can help you meet both goals. They are a tasty and healthy snack due to their high protein, vitamins, minerals, and dietary fibre content. Eat apricots, walnuts, or pistachios to stay healthy, according to health experts.
A wide range of medicinal properties has been attributed to dry fruits due to the abundance of nutrients that they contain. The health benefits provided by dry fruits make them worthwhile, even though they are expensive and considered delicacies.
The following is a list of dry fruits and their benefits:
1. Almonds (Badam)
Health benefits make almonds a popular dry fruit. They contain high levels of vitamin E, antioxidants, and essential oils, making them an ideal food for both adults and children. Both raw and roasted are suitable for consumption. For a healthy and fit body, eat a small number of soaked almonds in the morning every day.
Benefits to Health:
1. Improves cardiovascular health
2. Helps with weight management
3. Maintains healthy skin and hair
4. Manages blood sugar levels
Serving of 28g almonds:
1. 6 grams of protein
2. Plus 4 grams of fibre
3. Plus 35 per cent of the daily value of vitamin E.
4. Magnesium at 20 per cent of the daily value.
5. 8 per cent of the daily value of calcium.
2. Pistachios (Pista)
It may be a good idea to eat pistachios if you have the habit of constantly eating. By suppressing your appetite, pistachios can help you feel full for longer. Oleic acid and antioxidants are present along with carotenes, vitamin E, manganese, copper, magnesium, potassium, calcium, calcium, magnesium, iron, selenium, zinc, and polyphenolic antioxidants. Dry fruits shaped like hearts have anti-inflammatory properties.
Benefits to Health:
1. Reduces diabetes risk
2. While lowering bad cholesterol
3. Boosts the immune system
4. Reduces weight
One 28g serving of pistachio contains:
1. 5.72 grams of protein
2. 3 grams of fibre
3. 7.7 grams of carbohydrates
4. 12 grams of fat
5. And 159 calories
3. Cashews (Kaju)
Cashews are well-known in India for their delicious flavour and creamy texture. This fruit contains many vitamins and minerals for your body, including vitamin E, vitamin B6, protein, and magnesium. The kidney-shaped seed is effective for controlling blood sugar levels, weight loss, and heart health. You can also buy flavoured cashews online in india.
• Helps with 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)
The essential nutrients in apricots, including vitamin A, vitamin E, magnesium, and copper, can help you feel full. These nutrients are antioxidants, which protect the body from infections. Known for their small, orange-coloured, tart-tasting shape, apricots are a healthy fruit full of minerals and vitamins. These nutrients protect our hearts and eyes.
Benefits to Health:
1. Beneficial to the eyes
2. Strong bones and healthy skin
3. Promotes weight loss
35g Serving of Fresh Apricots:
• Proteins 0.49 grams
• Fibre 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)
Tropical fruit dates are available both as dry and wet varieties. By suppressing your cravings, dry dates have a high digestible fibre content that can help you feel full for a long time. Dates are rich in iron, which is beneficial to the body on many levels. Dates are a great dry fruit for the winter season due to their iron content. This can be eaten on its own or mixed into a dessert. Seeded or unseeded dates are available.
Benefits to health:
1. Reduces weight
2. Increases haemoglobin (HR) level
3. enhances energy
4. Promotes gut health
One serving of 7g of dates is as follows:
1. 0.2 grams of protein
2. 0.6 grams of fibre
3. 0.14 grams of sodium
4. 5.3 grams of carbohydrates
5. containing 20 calories
A wide range of health benefits has been associated with high-fibre, potassium-rich foods, as well as phenolic compounds, which have been linked to a lower risk of heart disease, diabetes, and some types of cancer. The amount of fibre in fresh and dried fruit is the same. Therefore, eating dried fruits can help increase your overall fruit and vegetable intake.
In case you do not have the patience to eat dry fruits the way they should be eaten, you can always keep Fuzion Foodz around. The variety of flavours will keep you fuller for longer and provide complete nutrition. Since they’re baked to perfection and made entirely out of premium ingredients, you can eat them any time of the day or night. You can also buy dessert online. You can get started on your journey to a healthier lifestyle right away with Fuzion Foodz!