Some dry fruits are the fruits that have their water content removed through drying methods which eventually shrink the fruit leaving a small, energy-dense dried fruit. One of the most common types is raisin. More such dried fruits are dates, prunes, figs and apricots.
Dry fruit can be preserved for much longer and are a pocket snack for places where the refrigerator is not available.
Ayurveda has been keen on knowing what these nature extracted type of fruits are helpful for. The benefits of dry fruits are certainly numerous. From a healthy heart to preventing incurable diseases such as cancer, dry fruits are a miracle.
Why does Ayurveda Recommend Consuming Dry Fruits on a Daily Basis?
Including dry fruits in your diet is as important as eating food as they are the snacks that keep your body intact. They help in building a strong immune system, repairing the body. Nuts and dried fruits are rich in nutrients and antioxidants that is why Ayurveda highly recommends consuming them.
There are several benefits of eating dry fruits daily like prevention and management of metabolic conditions such as type 2 diabetes (T2D), metabolic syndrome and cardiovascular diseases [1].
The dried fruits are a good source of various nutrients including various sugars, vital minerals such as potassium, magnesium, phosphorus and iron and orange fruits such as dried apricots and papaya are a good source of beta carotene, which, when absorbed by the body, becomes vitamin A. Nuts are rich in protein, fat, iron, zinc, potassium, magnesium and calcium and vitamin B(s). Dry fruits benefit to cure constipation as they are abundant in dietary fibre[2].
Which Dry Fruits to Eat Daily and Why?
Almonds
Most commonly consumed dry fruit because of its enormous health benefits such as rich in vitamin E, essential oils, and antioxidants which are beneficial for both adults and kids. Almonds keep the heart healthy, benefit in weight management, help to keep skin and hair healthy and also, control blood sugar levels.
Also read about 10 science based health benefits of almonds
Walnuts
Single-seeded, hard stone-like loaded with omega-3 fatty acids, vitamins, minerals, antioxidants, and proteins; walnuts benefit in reducing stress, preventing cancer and giving flawless skin and hair.
Cashews
Cashews known for their delicious taste and creamy texture, are infused with vitamin E, vitamin B6, proteins, and magnesium. Cashew helps in weight loss, reduces bad cholesterol and reduces the risk of heart diseases.
Dates
Dates can be both dry and wet. Dry dates can fulfil hunger as they have plenty of digestive fibres. It helps to reduce weight, increases haemoglobin levels, boosts energy and enhances gut health.
Raisins
A rich source of iron and beneficial for women to treat anaemia. Grapes that are dried up and taste sweet and sour are nothing but raisins. They help to treat acidity, constipation and promote weight loss.
Explore more benefits of raisins here
Pistachios
Pistachio is filled with nutrients; it is rich in oleic acid and antioxidants, magnesium, potassium, selenium, carotenes, vitamin E, copper, manganese, calcium, iron, zinc, and polyphenolic antioxidant. This dry fruit has four main benefits; it prevents diabetes, lowers bad cholesterol levels, boosts immunity and helps in reducing weight.
The Bottom Line
Dry fruits are an essential part of our daily life as they boost immunity, helps to lose weight, keeps your skin healthy and wrinkle-free, fight against constipation, help to prevent cancer, maintain a healthy heart, healthy bones and fight against stress and depression.
This article is reviewed by Dr. Sunanda Ranade
