Top 10 Health Benefits of Eating Dry Fruits

The earliest recorded mention of Dry fruits are found in Mesopotamian tablets dating to be around 1700 B.C., which has some of the registered oldest known famous written recipes. It is also believed that the early Phoenicians and Egyptians were responsible for expanding the popularity of dry fruits throughout the globe,particularly they penetrated in western markets,by selling dry fruits. Due to their long-term storability and ease of transport, dry fruits travelled with Christopher Columbus, Robert E. Peary’s conquest of the North Pole in 1908, and accompanied astronaut Scott Carpenter in outer space in 1962.

Traditionally dry fruits were dried either by sun-dried method or by dehydration using wind tunnels. Dry fruits have a long history of food safety. Dry fruits are  actually dried form of fresh fruits or Dry fruits can be simply explained as fresh fruits with  water removed or dehydrated to retain the pulp of the fruit. Dehydration of fresh fruits eventually, causes some of the essential nutrients to become more concentrated,and also changes overall look of fruits.Dry fruits also provide stamina before exercise, thereby are often recommended by fitness experts, that  before hitting  the gym,he/she should munch on a handful of nuts and almonds, as the nuts help in increasing metabolic rates. If one is on a diet, Dry fruits can be opted as a great source of energy and fibre,but  should be eaten in moderation as they contain significantly more calories per serving than fresh fruits offer. Dry fruits without additives offer various health benefits.

Antioxidants in dry cranberries, grapes/raisins, and plums are twice as potent and full of minerals as compared to  fresh fruits. But one should watch for added sweeteners (sugar, corn syrup), cherries, plums and cranberries, are available in the market with added sugar. Also, on the ingredient list: Only the fruit should be listed and packages labelled as no sulphites(a kind of preservative that maintains colour). The cracking thing about Dry fruits are that, they don’t contain fat, cholesterol, or sodium. Dry fruits are perfect for long trips and especially for students as they need energy to revitalize them any movement.

Calorie content, gets  concentrated into a smaller mass as moisture is dehydrated.Vitamin C and Vitamin A fairly well retained. Thiamine, riboflavin also are fully retained.

Note: For best retention of nutrients and to gain full advantage dry fruits it is recommended to store Dry fruits in a cool, dark, dry place in a seal pack container and use within a year.

Read on more, about the numerous health benefits, Dry fruits offer.

10. Dry fruits are your anticancer militant


An Apple a day keeps the doctor away, we all are apprised of this saying, but An dried apple and apricots a day keeps cancer away. Apples and apricots consist of phytonutrients (naturally occurring component of plants that provide nutrition) that act as antioxidants and are also a good source of fibre, ridding the body of cancer causing agents. They also contain vitamin A, C and Iron.

9. Want beautiful, healthy skin?


Our skin is the most integral part of our immune system, and all we need is it should look glossy, fresh and moisturised all the time. So, the king of fruits is here to help you Mango is a beautiful fruit to enrich the growth of hair, and is a good source of carbohydrates but dry Mango is rich in a variety of phytonutrients, vitamins A, C and E, as well as omega 3 and 6 fatty acids, which are necessary for healthy skin and the immune health. It enhances skin life as well.

Raisins keep our skin healthy as they contain Resveratrol, an antioxidant that slows down skin ageing. Walnuts, nourish dry skin and improve its texture, if used in the form of oil, walnut oil consists of linoleic acid, which helps in preventing wrinkles and fine lines. Almonds are effective in treating acne. This dry fruit is used in face packs as well.

Cashew nuts when eaten in limits help in improving health of skin. Cashew nut oil, is used in a number of cosmetics. It helps to reduce tan and prevents skin damage, and also helps protect and recover cracked heels, thereby nourishing them. Cashew nuts are rich in Vitamin E and consist anti-ageing properties, which is fruitful for skin.

8. Potassium is vital.


While fresh apricots and plums are rich in potassium, dry apricots and prunes contain even higher amounts of potassium. Sodium+Potassium regulate the balance of intracellular and extracellular water levels. Potassium is also necessary for maintaining healthy blood pressure and the insufficient intake or if the body fails to get the required amount of potassium it leads to an increased risk of hypertension.

7. Looking for more fibre to turn Superman or Spiderman?



Fibre aids digestion, helps prevent constipation, and Dry fruits like cherry and Fig are a rich source of fibre and should be included in the daily diet. Cherries are also called the “antioxidant super fruit”, they have higher levels of antioxidants, in addition to important nutrients like beta-carotene, folic acid and fibre.Fig are highly rich in iron, folic acid and potassium.

6. Iron content can be increased in your body.


Dry prunes and apricots are a significant source of iron. A handful of prunes and apricot help in preventing anaemia, as they are a good source of Iron.Raisins are also a rich source of potassium, magnesium, phosphorous and iron and they promote blood circulation. They are often recommended by doctors for anaemia patients. 

5. Get rid of those irritating Fats and Calories Dry fruits contain no fat at all.

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They also consist of significant calories per serving. If one is on weight loss regime, he/she may want to limit intake of calorie content foods. But dry fruit can be a tasty treat as well help in reducing weight as a handful of Dry fruits, curd/milk and cornflakes make for a healthy diet and due to the high fibre content they keep you full throughout the day.

4. Treat your body, and help your organs, give your heart the HEARTBEAT.

healthy body heart

Nuts are considered one of the best plant sources of protein. They are rich in fibre, phytonutrients and antioxidants such as Vitamin E .Nuts are also high in plant sterols and fat – but mostly mono-unsaturated and polyunsaturated fats (omega 3 – the good fats) which helps in curbing cholesterol level. Many people carry the myths that nuts help in increasing weight, but if taken in limited quantities nuts prove to be excellent sources of protein, minerals, and other nutrients, and are good for the healthy heart.Eating nuts lower the risk of heart disease.

Cashew contains healthy mono unsaturated fat that helps in promoting good cardiovascular health, because the mono unsaturated fats reduce high triglyceride levels which are associated with increased risk for heart disease. Nuts are also rich of anti-oxidants.

3. Migraine can be treated too, just you have to eat Cashews.


Yes you read this right if you want to get rid of migraine or want relief from it eating Cashews can help you in decreasing the level of pain. The Cashew nut’s high magnesium content which also against high blood pressure, muscle spasms, migraine headaches, tension, soreness and fatigue. Magnesium also works with calcium to support healthy muscles and bones in the human body. It also helps promote normal sleep patterns in menopausal women.

Cashews are also considered a rich source of dietary fibre and helps maintain healthy gums and teeth. Cashews are rich in antioxidants that help in the elimination of free radicals that may cause some cancer. Cashew nut consumption helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin.

2. Tip for thick hair and great brain.

hair thick

Almonds consist of essential fatty acids, fibres and proteins. Apply the mixture on your face to remove dead cells and dirt. For hair, almond oil to help to add lustre and shine to dull hair. Almonds improve haemoglobin and help in promoting blood circulation. They also reduce cholesterol and help in preventing of lung and breast cancer. Raisins are another phenomenal part of Dry fruits family, they help in protecting teeth as they prevent tooth decay and keep cavities at a distance. They take care of our eyes as well as they are also a good source of Vitamin A and protect our eyes from vision problems.

Walnuts are one of the healthiest and tasty nuts in nut family which are full of good fats and nutrients. Omega 3 fatty acids, which are found in abundance in walnuts are called brain food. Around 60% of our brain structure comprises of Omega 3 fatty acids which are found in walnuts and almonds. Walnuts are also good in promoting cardiovascular health.

1. Pack your body with needed vitamins and minerals.

vitamin minerals

Copper, phosphorus, potassium, magnesium, and B6 are an essential part of the government that rules our body and Pistachios are considered to be the source of this government, meaning Pistachios are rich in copper, phosphorous, magnesium and B6 all action packed in one nut. The nuts deliver 30 vitamins, minerals, and phytonutrients. Pistachios also contain higher amounts of fibre and excellent source of vegetable protein also. Oxidative stresses are extremely harmful for humans and this stress cause damage to the human body, resulting in diseases such as cancer and heart disease. Dietary antioxidants help to reduce this damage. Pistachios contain phenolic compounds, which is considered for the antioxidant capability of certain foods.

Dry fruits are great source,to hit your taste buds and are also extremely beneficial to health.due to their exotic way of preparation they are costly,but keeping that aside dry fruit should form integral part of our diet as raw ,cooked and milk foods are not sufficient to take care of our health. We need some catalysts to process  energy building in our body faster.

Then which dry fruit is your favourite?


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mousam mahala

5 CommentsLeave a comment

  • Dry fruits are more effective during day time like,

    Morning is one of the best time to eat dry fruits like almonds and walnuts. Your body needs to start fresh and healthy and it helps you to go through your entire day at peace.

    there are few more i Just came across this blog this information might be helpfull.
    Do you know what is the best time to eat dry fruits ?

  • Hello,
    Nice Article, Mainly you cover these two points
    1.Migraine can be treated too, just you have to eat Cashews.
    2.Tip for thick hair and great brain.

    A rich protein snack is always fruitful for you. Whether it is before hitting the gym or prior to going for a jog in the park. These prove to be beneficial as they provide long lasting blast of energy as compared to the short lived energy boost provided by the carbohydrate rich options. So, one thing is clear, protein rich food or snacks is the way to go.

    You can use your diet and begin healthy eating to prevent stress and anxiety.