If one food item provides an abundance of nutrients, then that’s dry fruits and nuts. They are packed with goodies like minerals, proteins, omega-3, fibers, anti-oxidants, vitamins, and other nutrients. One can never go wrong with nuts, whether in the form of munchies, smoothies, or a small meal.
Benefits of consuming dry fruits daily
Constipation relief
Many people assume that dry fruits and nuts are not easy to digest. But contrary to what you people, some dried fruits provide a very high dietary fiber and help in digestion. These include dates, figs, prunes, apricots, and raisins. Particularly Prunes contain sorbitol, a carbohydrate, and are a natural laxative.
These dry fruits contain fiber that isn’t digested by our body, and so it has water while passing through our gut. This water makes the stool soft and therefore it’s easy to release it.
Controls cholesterol levels
Dry fruits and nuts contain high levels of unsaturated fats, lots of omega-3, and less amount of saturated fat levels. This is the reason they help in maintaining excess cholesterol. It also increases the HDL which directly has a positive impact on the heart.
Consuming walnuts, almonds, peanuts, and pistachio daily can help reduce cholesterol. Please try to take these nuts on an empty stomach for the best results.
Weight loss
If one is looking to reduce weight, eating soaked dry fruits is the best snack you give to your body. Rich in carbs and fiber, they give a filling impact on the stomach and stop the urge of munching junk all the time.
Improves immunity
Dry fruits are wholesome food. They contain good properties like potassium, magnesium, calcium, zinc, and phosphorus. Alongside, they are packed with various vitamins like vitamins A, D, B6, K1, and E. These good elements are what our body needs to grow strong. They help one build immunity due to their antioxidant properties, and they also help in reducing oxidative stress.
The best options to consume for building immunity are almonds, cashews, raisins, walnuts, pistachios, dates, and apricots.
Controls blood pressure
If you have high blood pressure problems, dry fruits and nuts are a savior. They are rich in potassium, and antioxidants and have low in calories, making them the perfect go-to food for blood pressure patients.
The best dry fruits for reducing blood pressure are prunes, cashew, dates, pistachio, and almonds.
Types of dry fruits and nuts and their benefits
Dry figs
One of the most powerful dried fruits is naturally sweet figs. They are a powerhouse of nutrients like vitamin C and K, potassium, phosphorus, magnesium, calcium, and fiber. Not just this, figs also have strong antioxidants like quercetin, kaempferol, and epicatechin gallate.
They help strengthen bone strength, lessen oxidative stress, work on constipation, and even promote weight loss.
Consumption per day – 3 soaked figs.
Walnuts
Walnuts are called ‘brain food’ for a reason. This dry fruit is touted as the king of all dry fruits and nuts. Walnuts feature high levels of polyunsaturated fat, vitamins, and minerals like potassium, iron, zinc, and magnesium. They even have omega-3 and antioxidants.
Walnuts improve brain function, boost metabolism, keep the heart healthy, and can even fight cancer.
Consumption per day – 10 (whole or 20 walnut halves)
Almonds
Almonds have no cholesterol, are sodium-free, and are super rich in antioxidants. Plus, almonds have a specific element called alpha-tocopherol that controls blood pressure levels. The antioxidants and omega-3 in almonds help delay the cell aging process in the brain cells. They are said to have the maximum amount of protein, fiber, calcium, vitamin E, riboflavin, and niacin among all the dry fruits.
Consumption per day – 20 almond nuts, preferably soaked overnight.
Pistachios
Pistachio is a unique kind of dry fruit and is super rich in 30 different minerals, vitamins, and phytonutrients.
It is good for hemoglobin and blood circulation. Pistachio also helps manage diabetes and a healthy heart.
Consumption per day – One to two handfuls at most.
Cashew
Cashew provides plenty of nutrients to the body, like magnesium, manganese, phosphorus, zinc, vitamin b6, and vitamin k, among others. This nut is low in sugar and has a very high amount of protein, almost the same as cooked meat.
It is primarily beneficial for reducing cholesterol, preventing heart diseases, and helping reduce weight.
Consumption per day – 5 nuts, preferably soaked.
