List Of Dry Fruits To Add In Your Diet With Their Benefits

List Of Dry Fruits To Add In Your Diet With Their Benefits

Dry fruits are high in nutrients and have a variety of medicinal properties. They are considered delicacies, but due to their health benefits, they have become a must-buy. Even children who tend to avoid fresh fruits are enamored with them. If you enjoy yogurt, smoothies, oatmeal, or other healthy breakfast options, you can add dry fruits to any of these and give it a tastier and healthier spin. Since dry fruits are smaller in size, you can take them with you anywhere and eat them anywhere to get a boost of energy and to satisfy your hunger. Moreover, they are free of added sugars, cholesterol, and sodium, which is an exciting benefit.

Dry fruits are small, but they are high in minerals and proteins. Every healthcare professional recommends including a handful of dry fruits in our diet to keep us healthy and fit. Dry fruits come in a plethora of varieties, including raisins, cashew nuts, almonds, pistachios, walnuts, dates, plums, and so on. Dry fruits are said to have a slew of health benefits if consumed in moderation. We’ve compiled a list of dry fruits that add nutritional value to your everyday food and provide you with multiple health benefits.

List Of Dry Fruits And Their Benefits

Are you looking for a tasty, low-calorie alternative to a high-calorie snack? Or are you looking for something that will not only satisfy your hunger but will also keep your energy levels stable? If yes, dry fruits can become your go-to snack option. Dry fruits are high in protein, vitamins, minerals, and dietary fiber, making them a tasty and healthy snack. To stay healthy, health experts recommend eating dry fruits such as apricots, walnuts, and pistachios.

Because of the abundance of nutrients in them, dry fruits have a wide range of medicinal properties. Although dry fruits are expensive and considered delicacies, the health benefits that they provide make them worthwhile. This article discusses the health benefits of several dry fruits and the reasons to include them in our diet to stay healthy and fit.

Here is the list of the dry fruits with their benefits:

1. Almonds (Badam)

Almonds are a popular dry fruit due to their numerous health benefits. Almonds are high in vitamin E, essential oils, and antioxidants, making them ideal for adults and children. It can be consumed raw or roasted. For the best results, eat a small number of soaked almonds in the morning daily for a healthy and fit body.

Health Benefits:
• Keeps your heart healthy
• Helps in weight management
• Keeps skin and hair healthy
• Controls blood sugar levels

28g Serving of Almonds:
• Protein 6 grams
• Fiber 4 grams
• Plus Vitamin E (35% of Daily Value)
• Magnesium (20% of Daily Value)
• Calcium (8% of Daily Value)

2. Pistachios (Pista)

Pistachios can be a good option for people who have a habit of constantly eating. Pistachio can help you feel fuller for longer by suppressing your appetite. It contains oleic acid and antioxidants, as well as carotenes, vitamin E, copper, manganese, potassium, calcium, magnesium, iron, selenium, zinc, and polyphenolic antioxidants. This dry fruit in the shape of a heart has anti-inflammatory properties.

Health Benefits:
• Prevents diabetes
• Lowers bad cholesterol levels
• Boosts immunity
• Helps to reduce weight

28g Serving of Pistachio:

• Protein 5.72 grams
• Fiber 3 grams
• Carbs 7.7 grams
• Fat 12.85 grams
• 159 calories

3. Cashews (Kaju)

Cashews are well-known in India for their delicious flavor and creamy texture. It contains a lot of vitamin E, vitamin B6, protein, and magnesium for your body. This kidney-shaped seed can help you lose weight, improve your heart health, and control your blood sugar levels.

Health Benefits:
• Helps in weight loss
• Reduces bad cholesterol
• Reduces the risk of heart diseases

28g Serving of Cashews:

• Protein 5 grams
• Fiber 1 grams
• Iron (11% of Daily Value)
• Copper (67% of Daily Value)
• Carbs 9 grams
• Fat 12 grams
• 157 calories

4. Apricots (Khumani)

Apricots can help you feel full by providing essential nutrients like vitamin A, vitamin E, magnesium, and copper. It is also high in antioxidants, which aid in the fight against internal infections. Apricots are small, orange-colored, tart-tasting fruits high in vitamins and minerals. This nutrient-dense fruit guards your heart and eyes.

Health Benefits:
• Good for eyes
• Keeps your bone and skin healthy
• Helps in weight loss

35g Serving of Fresh Apricots:

• Proteins 0.49 grams
• Fiber 0.7 grams
• Energy 16.8 calories
• Vitamin A 33.6 mcg
• Beta-Carotene 383 mcg
• Carbohydrates 3.89 grams
• Fat 0.14 grams

5. Dates (Khajoor)

Dates are tropical fruits that come in both dry and wet varieties. Dry dates are high in digestive fibers and can help you stay full for a long time by suppressing your cravings. This iron-rich fruit benefits our bodies in a variety of ways. This iron-rich and delicious dry fruit remains ideal for the winter season. You can mix it into a dessert or eat it on its own. Dates can be seeded or deseeded.

Health Benefits:
• Helps to reduce weight
• Increases hemoglobin levels
• Boosts energy
• Enhances gut health

7g Serving of Dates (1 Date):
• Protein 0.2 grams
• Fiber 0.6 grams
• Sodium 0.14 mg
• Carbohydrates 5.3 grams
• 20 calories

6. Hazelnuts

How could we leave out Hazelnut from our list of dry fruits? The Corylus tree produces hazelnuts, which are high in protein, fats, minerals, and vitamins. This nutty with a sweet flavor is typically eaten raw, roasted, or ground into a paste. It also gets used in chocolate products such as Nutella or even Granola.

Health Benefits:
• Helps in weight reduction
• Protects against cell damage
• Lowers cholesterol
• Improves insulin sensitivity
• Supports heart health

28g Serving of Hazelnut:
• Protein 4.2 grams
• Fiber 2.7 grams
• Copper (24% of Daily Value)
• Magnesium (12% of Daily Value)
• Manganese (87% of Daily Value)
• Vitamin E (21% of Daily Value)
• Carbs 4.7 grams
• Fat 17 grams
• 176 calories

7. Walnuts (Akhrot)

Walnuts are a single-seeded, hard stone-like fruit high in omega-3 fatty acids, vitamins, minerals, antioxidants, and proteins. Because of their numerous benefits, you can incorporate them into your daily diet. Walnuts’ fatty acids may help you lose weight and keep your heart healthy.

Health Benefits:

• Reduces stress
• Prevents cancer
• Good for skin and hair

28g Serving of Walnut:

• Protein 4.3 grams
• Fiber 1.9 grams
• Carbs 3.9 grams
• Fat 18.5 grams
• Sugar 0.7 grams
• 185 calories

8. Raisins (Kishmish)

Raisins are dried grapes with a sweet and sour flavor. It is a good source of iron and can help treat anemia. A daily handful of raisins can be beneficial to your digestive system and aid in acidity and constipation treatment.

Health Benefits:

• Promotes weight loss
• Treats constipation and acidity
• Treats anemia

28g Serving of Raisins:

• Protein 0.5 grams
• Fiber 0.6 grams
• Sodium 3.6 grams
• Carbohydrates 11 grams
• Sugar 9.1 grams
• 42 calories

9. Prunes

Prune is a dried plum, which is quite nutritious and has numerous health benefits. Despite their high sugar content, prunes contain many beneficial compounds that you cannot avoid. It will satisfy your sweet tooth while also providing nutritional value.

Health Benefits:

• Provides a good source of iron
• Builds bones and muscles
• Reduces cholesterol levels
• Lowers blood pressure

28g Serving of Prunes:

• Fiber 2 grams
• Vitamin A (4% of Daily Value)
• Vitamin K (21% of Daily Value)
• Vitamin B2/B3/B6 (3% of Daily Value)
• Carbs 18 grams
• Sugars 11 grams
• 67 Calories

10. Dry Figs

This one-of-a-kind fruit has an edible green or purple skin covered in hundreds of tiny seeds. Fig flesh has a mild, sweet flavor and is high in nutrients. Many people use figs to treat problems with the reproductive and respiratory systems.

Health Benefits:

• Improves bone health
• Ward off growth of cancer cells
• Helps control blood pressure
• Helps in weight loss

100g Serving of Dried Figs:

• Protein 3.3 grams
• Dietary Fiber 9.8 grams
• Iron 2.03 mg
• Magnesium 68 mg
• Calcium 162 mg
• Vitamin C 1.2 mg
• Beta-Carotene 6 mcg
• 249 calories

Dry Fruits – FAQs

Whether you consume dry fruits as is or top them up on breakfast cereals or in healthy snacks, their nutritional and health benefits come plenty. However, you might still have questions surrounding their benefits which we have attempted to answer here today. Take a look!

1. How many dry fruits to eat in a day?

To get maximum health benefits of dry fruits, you can eat 4-7 pieces of each daily. Consuming dry fruits in small quantities will give your body proper nutrition.

2. Which dry fruit is best for weight loss?

If you want to speed up your weight loss journey, you can consume dates, walnuts, hazelnuts, raisins, apricots, and prunes daily in moderate quantities.

3. Which dry fruit is best for weight gain?

If you wish to gain weight, dry fruits such as cashews, almonds, pecans, sunflower seeds, and pumpkin seeds are good for you and offer other health benefits as well.

4. How to eat anjeer dry fruit?

You can soak 1-2 anjeer in 1/2 cup water at night and leave it to soak overnight. On an empty stomach, eat it in the morning. Other soaked nuts, such as almonds and walnuts, can be combined with anjeer.

5. Which dry fruit is good for hair?

On the one hand, dry fruits like almonds and walnuts are high in protein, iron, and Vitamin E, which help to strengthen hair from the roots and prevent hair loss. Figs and dates are high in iron and can aid in hair growth if consumed regularly.

6. Which dry fruit is good for skin?

Dry figs, also known as Anjeer, are beneficial to our skin. They are high in minerals, such as iron, magnesium, calcium, Vitamin B6, and K, necessary for healthy, glowing skin. Figs also help prevent epidermal water loss and sebum overproduction.

7. Can we eat dry fruits at night?

Ideally, the best time to eat dry fruits is early morning after soaking them in water overnight. While they make healthy alternatives to junk food, you should not consume dry fruits at night if given a choice.


Dried fruits are nutrient-dense food high in dietary fiber, potassium, and phenolic compounds, all of which find a link to a variety of health benefits, including a lower risk of heart disease, diabetes, and specific types of cancer. You will find fresh fruit and dried fruits to have the same amount of fiber. As a result, eating dried fruits is an effective way to increase overall fruit and vegetable consumption.

However, if you don’t have the patience to eat dry fruits the way they need to be, you can keep the Fit & Flex granola handy. It will keep you fuller for longer and provide complete nutrition, in addition to the various flavors. Because they are made entirely of the finest ingredients and fully baked, you can eat them at any time of day or night. With Fit & Flex Granola, you can start your journey to a healthier lifestyle right away! This healthy and nutritious snack is available for purchase right here shop granola online.

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