These snacks are all the healthy nuts and dried fruits like almonds, cashew, raisins, prunes, etc., that you find in markets and department stores all around you. Dried fruits are basically fresh fruits that have been dried. Fruits are dehydrated by conventional sun-drying or other drying techniques. They shrivel up and the pulpy remains are the dry fruits that you enjoy at breakfast or during those mid-meal breaks. As the water content is removed, the fruits become energy-bombs with concentrated nutrients.Walnuts and almonds for the brain, cashews to fight migraine, apricots for healthy eyes and raisins for digestion – these are only a few benefits of dried fruits and nuts. Dry fruits also help the body in the following ways:
1. Boost Immunity and Help Fight Diseases
Loaded with essential nutrients, the benefits of dry fruits and nuts for health cannot be overlooked. Dry fruits increase your nutrient intake as they are rich in potassium, iron, folate, calcium and magnesium. The antioxidants boost your immunity, keeping you healthy and free from diseases and other illnesses.
If you have grown up having soaked almonds, then you have been fighting cancer right from the start. Almonds and cashew nuts are known to curtail breast cancer. Phytonutrients, found in apricots and apples, act as antioxidants and prevent the growth of cancer-causing cells. Nuts like pistachios prevent the growth of tumours especially in the lungs and the prostate. Brazil nuts and walnuts also fight cancer cells in the body.
3. Help With Weight Loss
People who include nuts and dried fruits in their diet are well-aware of dry fruits’ benefits for weight loss. When consumed in moderation, they help you reduce weight and stay fit. Those who swear by dry fruits are known to take in lesser fats, sugar and more essential nutrients for proper metabolism.
4. Fight Constipation
Dry fruits like anjeer or figs have many benefits as they are rich in fibres which ensure a healthy bowel. Fibre helps the body remove waste from the body smoothly. Other fibrous dry fruits include prunes and dried apricots. Pistachios and dates make your bowel more flexible and, therefore, relieve constipation.
5. Keep Your Tummy Healthy
Prunes and other dried fruits have fibres, both soluble and insoluble, which improve digestion and keep your stomach and gut healthy. The soluble fibres act as a probiotic and maintain the required good bacteria. The laxative properties of almonds and walnuts help maintain a happy gut.
6. Have Anti-ageing and Skin-friendly Properties
If dry fruits in face-masks can work wonders, then wouldn’t it make sense to include them in your diet? Radiant and glowing skin and controlling ageing are some of the benefits that dry fruits offer your skin. Almonds and pistachios help remove dead skin cells and walnuts prevent dry skin.
7. Fight Anaemia and Boost Haemoglobin
Raisins and prunes are rich in iron and are beneficial for those who are anaemic. Dry fruits are packed with nutrients like Vitamin B, minerals like phosphorous and copper, and unsaturated fats that boost the regeneration of blood cells and haemoglobin in the body. Almonds, figs, pistachios and cashew nuts also give energy and build stamina.
8. Help Maintain a Healthy Heart
Raisins play a significant role in lowering systolic blood pressure. They control cholesterol and reduce inflammatory markers in the body. Almonds contain Vitamin E and monounsaturated fatty acids that prevent spikes in cholesterol levels and maintain it at a healthy optimum. Brazil nuts keep a check on blood pressure as they are a source of potassium, magnesium and calcium. As you can see, dry fruits and nuts reduce the risk of heart diseases, stroke and heart attacks.
9. Improve Bone Health
Dried plums support bone formation and they also enhance bone health. Dry fruits also help in improving bone density making the bones stronger and protecting them from excessive wear and tear.
Dry fruits are a rich source of beta carotene, an antioxidant that battles anxiety and depression in people. These antioxidants also improve memory. Dry fruits help to improve sleep and enhance learning and performance.
