Dry Fruits And Nuts: A Powerhouse Of Power And Micronutrients

Medically reviewed by Darshita Thakkar, Masters in Medical Vitamin

To guide a wholesome way of life, consuming meals throughout common intervals is essential.

Common consuming comes with three foremost meals and two small meals. Once we say small meals, it’s normally a mid-morning snack, a mid-noon snack and a night snack.

When mid-morning snack must be eaten two hours put up breakfast, mid-noon and night snacks must be eaten two hours post-lunch and dinner respectively.

And it’s value mentioning that dry fruits and nuts are an excellent choice for mid-meal snacking. 

The common consuming sample comes with quite a few advantages.

A few of them are,

It retains you energetic and energeticIt’s gentle on the abdomenPrevents binging since frequent consuming retains the abdomen satiatedRetains excessive starvation at bayImproves metabolismControls blood sugar rangesAids in weight reduction

By consuming dried fruits and nuts, one can benefit from the aforementioned advantages totally. [1]

Since we live in a fast-paced world, taking time to arrange salads and sandwiches at all times for mid-meal snacking isn’t attainable, particularly for people who find themselves having full-time jobs. On this case, dry fruits and nuts come helpful.

Dried fruits and nuts are loaded with vitamins, have the power to curb cravings and hold starvation pangs at bay.  These are additionally simple to hold and doesn’t require any sort of cooking in anyway.  One can buy these in bulk since these don’t spoil and have an extended shelf life. 

Nicely, what are dried fruits?

Dried fruits are nothing however recent fruits which have been dehydrated by conventional solar drying or different industrial drying approach. Submit dehydration, the dried fruits turn out to be a powerhouse of vitality and a number of other vitamins.

A few of the well-known dried fruits and nuts are


These dry fruits and nuts are filled with a number of micronutrients, fatty acids and important amino acids.

Beneath are a number of the advantages of consuming dried fruits.

 1. Good for coronary heart well being

Nuts are an excellent supply of omega three fatty acids. They’re loaded with wholesome fat that assist preserve the stability of fine ldl cholesterol within the physique.[2]Dry fruits and nuts are additionally a wealthy supply of potassium, magnesium and calcium that assist in the administration of blood stress.Research have revealed that nuts are useful in lowering the dangers of cardiovascular ailments, strokes, dyslipidaemia, and so forth.

2.  Boosts immunity

boost immunity

Since dried fruits and nuts are loaded with antioxidants, potassium, iron, folate, magnesium, it gives the physique immunity to struggle towards ailments.

three. Helps in managing weight

 When nuts and dried fruits are taken moderately, they’re identified to supply satiety and preserve vitality ranges within the physique. It really works finest as a mid-meal snack or will be crushed over meals like muesli, porridge, and so forth to make the meal extra filling.Common consumption of nuts has assist people handle their weight higher, contemplating the rise of weight problems charges in our nation.[3]

four. Wholesome Intestine

Presence of soluble fibre in dried fruits acts as a probiotic to the microflora current within the intestine, thus enhancing digestion. The ratio of fine micro organism to unhealthy micro organism must be 85:15. Any imbalance on this ratio could cause intestine points like bloating, acidity, flatulence, constipation, and so forth and in addition lead to weight achieve.Dry fruits like raisins, figs, prunes and so forth are wealthy in fibre content material that helps in sustaining wholesome bowels and relieving constipation.Wholesome intestine equals to well being and weight administration.

5. Pores and skin scrubs / nutritious diet

We frequently hear about face packs or scrubs like apricot scrubs, almond scrubs, and so forth. If the appliance of such scrubs and packs can assist your pores and skin look youthful and radiant, then think about what it may possibly do to your physique if you embrace in your eating regimen. dry fruits for energydry fruits for vitalityNuts like almonds assist in the elimination of lifeless pores and skin cells whereas walnuts are identified to stop dry pores and skin, leaving you with supple and younger pores and skin.

6. Power

We’ve got already established that dry fruits and nuts are a powerhouse of vitality. Dried fruits like raisins, prunes, dates are wealthy in iron, B-complex, nutritional vitamins, copper, and so forth that assist you to to take care of an optimum stage of haemoglobin. This may be very useful for people affected by anaemia. Nuts like almonds, walnuts, Cashews assist to construct stamina, therefore it turns into top-of-the-line pre-workout meal.

7. Bone well being

Nuts are wealthy in calcium, phosphorus, and so forth which assist in sustaining bone mineral density. This helps within the prevention of bone loss. 

 eight. Mind well being

 Dried fruits and nuts have proven to enhance reminiscence. They’re wealthy in Omega three fatty acid that helps in preventing anxiousness issues and despair. Few nuts like pistachios have the presence of melatonin which helps in regulating sleep disturbances.

Dried fruits and nuts are abundantly accessible in grocery and e-stores with a plethora of choices to select from.

One can choose a single number of nuts, combined nuts, salted nuts or seasoned nuts. The very best nuts are combined nuts that are calmly roasted and unsalted.

Nuts are nice for mid-meal snacking and consuming simply handful a day will hold you satiated. Dried fruits and nuts will be included in a wide range of recipes to reinforce the style and add crunchiness.

Nonetheless, it is very important be aware that when you have a nut allergy or any sensitivities in the direction of dried fruits and nuts, then please keep away from consumption to stop allergic reactions like rashes, abdomen cramps, and so forth. It is vital that you just seek the advice of your doctor earlier than together with nuts in your eating regimen.


Q: What occurs if we eat dry fruits each day?

A: Consuming dry fruits and nuts on daily basis gives omega three fatty acids to the physique, improves physique metabolism, helps in weight administration and regulates blood sugar ranges.

Q: How a lot dry fruits ought to we eat in a day?

A: Any meals must be eaten moderately and dry fruits aren’t any exception. Dried fruits are dense in vitamin and have sugars. Subsequently, an excessive amount of of it may possibly trigger weight achieve. One can safely eat 20 grams of dried fruits and nuts a day.

Q: Which dry fruits improve weight?

A: Dried fruits like raisins, figs, currants, apricots, prunes, dates and sultans are wealthy in energy. Having them immoderately could cause weight achieve. It is usually vital to notice that underweight folks can eat these dried fruits for a wholesome weight achieve.

Q: Which dry fruit is healthiest?

A: Although all dried fruits are good for well being, almonds, dates, walnuts and apricots and extra useful.  

Q: Can we eat dry fruits within the night?  

A: Sure, dried fruits and nuts will be eaten within the night.


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