Dry Fruits Benefits, Uses & Nutrients for Good Health

From the heart of Grandma’s garden to the warmth of home kitchens, dry fruits aren’t just snacks.

In every berry that was cracked open and every grape I savored, my Grandma’s heart would come alive as she always used to say, “Dry fruits are a timeless gift nourishing our body and soul.”

So, almonds, apples, walnuts, apricots, berries, kiwis, papayas, pears, prunes, dates, and raisins were not just ingredients in the old times but the characters in a culinary saga elevating everyday recipes.

Now, Dry Fruit Mania is here! They are the talk of the town with the secret ingredient to wellness and the game-changer in every recipe.

Let us delve into the world of magic dry fruits, where each bite tells a story.

What is a Dry Fruit?

Dry/Dried fruits, also known as dried fruits, are a concentrated array of fresh fruits that have undergone dehydration to remove their water content ^[1].

They are a nutrient-rich snack that not only intensifies the flavor of the fruit but also extends their shelf life.

Beyond their delicious taste, they offer essential vitamins, fiber, minerals, and antioxidants to the body.

They are excellent and celebrated in the Indian culture. Dry fruits are often used as gifts and considered as a symbol of prosperity and good luck.

Dried fruits are among the healthiest dietary alternative foods if you are looking forward to satisfying their desire to eat sweet things.

Join us to dive deep into the advantages of dry fruits and explore their nutritional profiles.

Nutritional Fact: According to WHO recommendations, the consumption of dietary fibers should not be less than 25g daily. Dietologists recommend a daily intake of 30-50g of dietary fiber ^[2].

Nutritional Composition of Dried Fruits (Per 100g) ^[3]

Packed with essential nutrients, dry fruits offer a burst of health in every bite. So, let’s delve into the nutritional profile of these nature’s wonders:

Health Benefits of Eating Dry Fruits Everyday

Dry fruits are recognized as healthy foods because of their unique nutritional attributes and unique tastes.

Their excellent health benefits are celebrated, in addition to their variety and colors. As colorful as they are, dry fruits offer many health benefits, including enhancing metabolism.

Join us as we explore how dry fruits can help you elevate your health and enjoy a Happy tummy!

1. Dry Fruits are Rich in Antioxidants, Boosting Immunity

Dried fruits such as apricots, prunes, and raisins are loaded with proteins, calcium, antioxidants, essential oils, and potassium that help increase immunity.

These compounds help neutralize the harmful free radicals in the body and support a robust immune response.

Nuts, including walnuts and almonds, provide Omega-3 fatty acids. Because of the anti-inflammatory properties in their healthy fat, they help modulate the immune system ^[4].

2. Improves Digestion

Figs, prunes, apricots, and other dried fruits contain enzymes that aid in the digestion of complex carbohydrates, reducing the likelihood of bloating and gas after meals.

Because of several phytochemicals, including phytoestrogens and flavonoids, dry fruits promote metabolic health^[5].

The fiber content in dry fruits supports the breakdown of food in the digestive tract, facilitating overall digestive well-being.

3. Dry Fruits Helps Prevents Weight Gain

When dried fruits are consumed for weight loss, the most prominent benefit is that they curb any snacking and junk food cravings.

Consuming dry fruits such as raisins, almonds, and walnuts in moderation as a part of a healthy regime can help prevent weight gain in the long run ^[6].

A few studies have shown that adding dried fruits as part of the mid-morning snack helps to curb the overall appetite and desire to eat.

4. Strengthens Bones Health

Soy nuts, Coconut, Apricot, and others help in bone functions because they are rich in protein, fatty acids, and isoflavones.

A study by Hooshmand showed that by eating 100g of prunes per day, bone mineral density of the ulna and spine increased in a year ^[7].

Minerals are abundant in dry fruits necessary for developing healthy bones. So, maintain your bones by consuming dry fruits regularly.

5. Dry Fruits Boosts Skin Health

Apricots are a traditional dried fruit often added in trail mixtures because they are highly beneficial for boosting skin health.

They are excellent for boosting skin and hair health because of powerful antioxidants like PUFA MUFA and the right amount of potassium, zinc, calcium, and others in apricots ^[8].

Consequently, a diet high in antioxidants can help in achieving and maintaining good skin.

6. Natural Energy Reservoirs Sustaining Energy

Considered an energy-dense form of fruit, dried fruits expend more energy, compensating for extra calories in the body and boosting an active lifestyle ^[9].

Dried fruits provide a quick and easily digestible source of energy, so they are an excellent option for a pre-workout snack.

Raisins are a good source of nutrients and minerals, offering a boost of energy in the form of good calories and sugars.

How to Maintain A Healthy Routine with Dry Fruits? ^[10]

How Much Consumption Is Too Much?

Research conducted among adults to determine the effect of daily consumption of mixed dry fruits in a planned and controlled manner shows an increase in the cholesterol levels of those consuming them too much ^[11].

So, what is the optimum amount that one can consume of dry fruits?

Well, not more than two tablespoons of dried fruits mixture should be consumed in a day. This is because of their high sugar content, which can easily add excess calories.

Studies conducted by researchers reveal that it takes over 3500 calories to gain 1 pound of weight, and consuming just 250 calories from dry fruits can result in over 2 pounds of weight in a single month.

Surprised?

Moderation is the key to healthy benefits and generally safe!

Uses of Dry Fruits

A Trail Mix

A handful of dry fruits with nuts, seeds, and a bit of chocolate can be used to create a tasty and energizing trail mix. You can consume it as a healthy snack for camping, a midday pick-me-up snack, or hiking.

Dry Fruit Smoothies

A concentrated burst of sweetness and nutrients can be added to your smoothie by a handful of soaked dry fruits like almonds, figs, and walnuts. You can even add seasonal fresh fruits to give it an interesting twist.

Dry Fruit Shakes

Dry Fruit Shakes are good for your health enhancing the immune system. You can add it to your diet as a quick energy-boosting beverage.

How to Make Dry Fruit Milkshake?

• Soak ¼ cup almonds, ¼ cup cashews, ¼ cup raisins, ¼ cup pistachios (shelled and unsalted), and 7 to 8 dates. Soaking gives a creamy taste to the shake.
• Rinse the soaked nuts and add them to the blender.
• Add ½ cup chilled milk to it (You can use soy milk, almond milk, oat milk, or a simple dairy milk)
• Add ½ teaspoon of ground cardamom / ¼ teaspoon of ground cinnamon or a pinch of grated/ground nutmeg with 2-3 threads of saffron to it.
• Blend the mix to a semi-fine paste and adjust the consistency as per your requirement by adding 2 cups of milk to it,
• Blend the mixture well and stir.
• Serve the milkshake right away and enjoy a sip of a nutrient-rich drink!

Gifts and Baskets

Dry fruits can be used as a popular gifting option, especially during Diwali season in India. They are often presented in decorative gifts and boxes.

Baking and Cereal Toppings

Commonly, dry fruits are used in baking, adding natural flavors and textures to a variety of dishes. You can use dry fruits in cookies, cakes, baking bread, and other bakery goods. Moreover, sprinkle some dry fruits over your breakfast cereal and enjoy a cozy and warm hug of nutrition.

Dry Fruit Juice and its Benefits

You can either use a single type of dried fruit or create a mix of complex flavors to make your own dry fruit juice. Simple, overnight soak dry fruits and blend them with water to achieve a smooth consistency. Top the juice with either honey or maple syrup as a natural sweetener, and enjoy. You can also add a small amount of fresh lemon juice to enhance the overall flavor of the juice.

• Some benefits of dry fruit juice include-
• Dry fruit juice can retain vitamins, minerals, and antioxidants, contributing to overall health.
• It can provide a naturally sweet taste that enhances the flavor and sweetness of the entire juice.
• The longer shelf life of dry fruit juice offers convenient ways to consume it in a variety of ways.

Take Home Message

Ultimately, dry fruits are power-packed fruits, but it depends on individual preferences, lifestyle, and health goals to decide when and what amount to consume. Getting the right balance of sodium and potassium will help you look after your bones, skin, health, and overall Immunity. You can always follow a healthful diet, boosting an active lifestyle for the best results.

Frequently Asked Questions