Can you even imagine your bowl of halwa or your cakes and muffins without dry fruits?
Dry fruits add richness to your fond desserts, pulaos, and many other delectable food items. Dry fruits are nutritional powerhouses with lots of healthy fat and fiber. Dry fruits can enrich your health in various ways. Given below are some of the nutritional properties of dry fruits.
- Natural sources of sugar
- Rich in nutrients like riboflavin, folate, niacin
- Rich in trace minerals like potassium, copper, iron
- Phytonutrients and antioxidants
- Contains insoluble fiber
- Contains organic acids
- Contains helpful vitamins like vitamins A & C
In this article, we will discuss the importance of eating dry fruits, the best time to eat dry fruits, the various dry fruits to consume in everyday lifestyle, the nutritional profile of various dry fruits, and more.
What are dry fruits?
Fruits when dried and dehydrated are called dry fruits. Drying of fruits is the most ancient method of preserving as well as storing fruits for a long time. [1] These fruits may be dried naturally through the sun drying method or other mechanical methods. ‘Dry fruits’ is a broad term used for the vast array of fruits and nuts categorized under this name.
Importance of dry fruits
With such a rich nutritional profile, we can expect that dry fruits come with multiple benefits for your health and are of utmost importance in our daily lives.
It is important to incorporate dry fruits in your daily diet as dried fruits pack a punch of nutrients. They retain much of the nutritional value found in fresh fruits but in a smaller, condensed form.
Compared to their fresh counterparts, dried fruits can contain up to 3.5 times more fiber, vitamins, and minerals by weight. This condensed nutritional profile means that even a small serving can contribute significantly to your daily recommended intake of various essential nutrients, such as folate. [2]Additionally, dry fruit juice benefits are immense, providing a concentrated source of nutrients in a convenient form.
However, it is essential to note some exceptions. While dried fruits are nutrient-dense, the process of drying can reduce the vitamin C content significantly compared to fresh fruit.
Despite this, dry fruits benefits are many. It remains a powerhouse of fiber and antioxidants, particularly rich in polyphenols. These antioxidants play a key role in promoting better blood flow, supporting digestive health, minimizing oxidative damage, and reducing the risk of various diseases. [3]
In essence, while dried fruits might lose some vitamin C during the drying process, they compensate by providing concentrated fiber, vitamins, minerals, and a robust dose of beneficial antioxidants like polyphenols. [4]
Best time to eat dry fruits as per Ayurveda
Ayurveda offers general advice regarding the ideal time for consuming dry fruits. According to Ayurveda, the best time to consume dry fruits is in the morning. If you also wish to know when to eat dry fruits in a day, Ayurveda gives you another option; i.e. Mid-morning.
Healthiest dry fruits, benefits, nutritional value & time to eat
Almonds (Vatada/Badaam)
The world’s most popular type of tree nuts, these edible Prunus dulcis seeds are the healthiest nuts available in the market.
Benefits of Almonds
- Most Ayurvedic preachers recommend Vatada/Almonds for its high content of vitamins, fibers, and essential oils.
- They have a high vitamin E level, which helps in manufacturing red blood cells and fighting cholesterol. [6]
- They also have antioxidant properties that protect against oxidative damage. [7]
Nutritional value chart
| Nutrient Value | Amount (per 28g) |
| Energies (calories) | 164 |
| Carbohydrate (g) | 6.1 (incl. 1.2 g of sugar) |
| Fat (g) | 14.2, of which 12.4 g is unsaturated |
| Fiber (g) | 3.5 |
| Protein (g) | 6.0 |
| Calcium (mg) | 76.3 |
| Iron (mg) | 1.0 |
| Magnesium (mg) | 76.5 |
| Phosphorus (mg) | 136 |
| Zinc (mg) | 0.9 |
| Copper (mg) | 300 |
| Manganese (mg) | 0.6 |
Best time to eat
The best time to eat almonds is in the morning because almonds have properties that will give you a lot of energy to work throughout the day. The best way to eat them is to soak them overnight and eat them the next morning.
Raisins (Kishmish/Munakka)
Raisins are dried grapes. They are high in calories and sugar. They also contain fiber and the mineral iron.
Benefits of raisins
- Supplies your body with adequate amounts of iron, a mineral helpful in treating anemia. [8]
- Reduces the levels of LDL or bad cholesterol, thereby reducing the chances of clogged arteries and heart attacks. [9]
- Raisins can protect you against cancer due to its high content of antioxidants. [9]
Nutritional value chart
| Nutrient Value | Amount (per 100 grams) |
| Calories | 299 |
| Total Fat | 0.3 grams |
| Saturated Fat | 0.1 grams |
| Polyunsaturated Fat | 0.1 grams |
| Monounsaturated Fat | 0.1 grams |
| Cholesterol | 0 milligrams |
| Sodium | 26 milligrams |
| Potassium | 744 milligrams |
| Total Carbohydrates | 79 grams |
| Dietary Fiber | 4.5 grams |
| Sugar | 65 grams |
| Protein | 3.3 grams |
| Calcium | 62 milligrams |
| Iron | 1.8 milligrams |
| Magnesium | 24 milligrams |
Best time to eat
The best time to eat raisins is in the morning after you soak them overnight. This helps dissolve all the vitamins and minerals present on the skin, thus providing you with a greater amount of vital nutrients.
Walnuts (Akhrot/Hemavada)
Walnuts are a rich source of antioxidants and polyunsaturated fats. This dry fruit is also an instant energy booster.
Benefits of walnuts [5]
- Phytosterols in walnuts come with cholesterol-lowering ability.
- Folate or folic acid in walnuts can prevent birth defects during pregnancy
- Your reasoning power and thinking ability improve due to walnuts’ nutrients.
Nutritional value chart
| Nutrient Value | Amount (30g) |
| Calories | 185 |
| Water | 4% |
| Protein | 4.3 grams |
| Carbs | 3.9 grams |
| Sugar | 0.7 grams |
| Fiber | 1.9 grams |
| Fat | 18.5 grams |
Best time to eat
The best time to eat dry fruits like walnuts is in the morning after soaking the walnuts in water overnight. The energy that the walnuts provide you can keep you going for the rest of the day.
Dry Figs (Anjeer)
Anjeers are like a natural candy with soft skin, fleshy core, and multiple tiny seeds. This dry fruit is naturally sweet, and loaded with fiber, healthy fats, and many other essential nutrients.
Benefits of Anjeer [10]
- High amounts of potassium in this dry fruit can regulate blood pressure levels effectively.
- Serves as a great snack for those who wish to lose weight. High amounts of soluble fiber in anjeer can curb the appetite significantly.
- This dry fruit can act as a mild laxative by lowering the pressure in your gut, cleansing your gut, and reducing the possibility of hemorrhoids.
Nutritional value chart
| Nutrient Value | Amount (per 100 g) |
| Carbohydrate | 73.50% |
| Protein | 4.67% |
| Fat | 0.56% |
| Dietary Fiber | 3.68% |
| Energy | 317.78 kcal |
Best time to eat
Anjeer is high in fiber. So, it needs to be consumed when your body’s metabolic rate is the highest. Therefore, avoid taking it in the evening or night and try taking it only in the morning after soaking it in water overnight.
Dry Apricots (khumani/jardalu)
These are an energy-dense dry fruit category. Like any other dry fruit, dry apricots are loaded with fiber, healthy fats, and a vast assortment of vital minerals and vitamins.
Benefits of dry apricots
- Dry apricots come with impressive antibacterial properties. This dry fruit has shown results against gram-positive and gram-negative bacteria. [11]
- This dry fruit plays a major role in preventing Alzheimer’s disease and Parkinson’s disease. [11]
- Beta carotene and Vitamin A in dry apricots can promote eye health by reducing the possibility of macular degeneration. [12]
Nutritional value chart
| Nutrient Value | Amount |
| Calories | 17 |
| Sodium | 0.4 mg |
| Carbohydrates | 3.9 grams |
| Fat | 0.1 grams |
| Fiber | 0.7 grams |
| Sucrose | 3.2 grams |
| Protein | 0.5 grams |
| Potassium | 90.6 mg |
| Vitamin A | 33.6 mcg |
Best time to eat
It is best to consume dry apricots at night. The melatonin compound in dry apricots can help you fall asleep easily. [13] You may even consume it as an after-dinner dessert as it is chewy and naturally sweet.
Ayurvedic Guidelines On Consuming Dry Fruits
- Soak the dry fruits overnight
Soaking makes dry fruits softer and reduces their heaviness, making them easier to digest.
- Choose the right time
Ayurveda suggests consuming dry fruits in the morning or mid-evening snacks. Late-night consumption of dry fruits should be avoided.
- Moderation is the key
While dry fruits are nutritious, Ayurveda recommends consuming them in moderation as overindulgence can lead to an imbalance in the body.
Takeaway:
The ideal time to eat dry fruits depends on personal tastes, way of life, and health objectives. Try varying the timing to see what suits your body the best and take advantage of the amazing health advantages of dried fruits.
FAQs
1. Can I make dry fruit powder?
Yes, you can grind the dry fruits to get the powdered form. But the powder you get from dry fruits will not be absolutely dry. There will be a stickiness in the powder as dry fruits on grinding leave oil.
2. Which are the best dry fruits to help you gain weight?
The most calorie-dense dry fruits are raisins, almonds, cashews, dates, anjeers, and walnuts. Interestingly enough, there are nearly 20 best fruits for weight gain, which when dried, can find a place in your platter of colorful dry fruits.
3. Which dry food is best to be consumed during pregnancy?
Walnuts are one of the best dry fruits for pregnancy. The omega-3 fatty acids in walnuts can support the healthy brain development of your baby.
4. Who should not consume dry fruits according to Ayurveda?
According to Ayurveda, individuals with diabetes should not consume dry fruits in excess. Most of the dry fruits contain sugar. Some dry fruits like raisins, dates, and figs have the highest glycemic index and can lead to sudden sugar spikes. Therefore, these dry foods need to be eaten only in moderation.
5. Can dry fruits be combined with milk?
Adding dry fruit powder to milk is an age-old remedy for all sorts of health issues. It not only makes your milk taste delicious but is also a healthy substitute for commercially available health mixes.
6. Can we eat dry fruits at night?
Dried fruits make great nighttime snacks because they contain nutrients that help regulate sleep and induce relaxation. Dry fruits that are easy to digest and that won’t make you uncomfortable are the ones to choose for a bedtime snack. Dried apricots or cherries combined with nuts like walnuts or almonds can be an excellent way to help induce calm and a good night’s sleep.
Conclusion
Dry fruits if consumed in the right manner and at the right time can benefit your health in multiple ways. They not only add crunch, taste, and color to your dishes but also satisfy your taste buds as well as your tummy. Instead of snacking on unhealthy products, you can snack on dry fruits packed with tremendous nutritious value. These quick-fix food items will give you an instant boost of energy and keep you full for the rest of the day!
Disclaimer
This article is written purely from a health and wellness perspective and aims at enhancing your knowledge on a particular subject matter. It is not a substitute for medical advice.
References
- Dried Fruits – Brief Characteristics of their Nutritional Values. Author’s Own Data for Dietary Fibers Content
- Micronutrient Mineral and folate content of Australian and imported dried fruit products
- Dried Fruits: excellent in vitro and in vivo antioxidants
- Updated knowledge about polyphenols: functions, bioavailability, metabolism, and health
- Nutritional and health benefits of walnuts
- Vitamin E Analogue Protects Red Blood Cells against Storage-Induced Oxidative Damage
- Almond (Prunus dulcis): A Nutritive Dense Dry Fruit
- Black Raisins Improved Experimentally Induced Iron Deficiency Anemia. Biochemical and Histological Evidence
- A Comprehensive review of raisins and raisin components and their relationship to human health
- Anjeer
- Medicinal Value of Apricot: A Review
- Apricot
- Melatonin in fruit production and postharvest preservation: A review
