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Here is a list of 17 healthy dry fruits and their names. Incorporating them into your diet could be a key to optimal health and well-being. From the luscious sweetness of dates to the vibrant crunch of almonds, we will talk about it all. We will also talk about the incredible health benefits they offer.
Almonds are one of the most popular dry fruits in India that don’t need much introduction.
This low calorie dry fruit is loaded with healthy fats, antioxidants, protein, and other essential nutrients.
Eating almonds regularly can provide you with numerous health benefits, like stabilizing blood sugar levels, regulating blood pressure, aiding in weight loss, and much more.
It is highly advisable to soak this super food in water overnight and have it in the morning on an empty stomach for proper absorption of its nutrients.
Walnuts, famously known as brain food because of their nourishing properties, which improve brain function. It has been proven that regular consumption of walnuts significantly improves brain and cognitive function.
Regular intake of walnuts is highly advisable, especially for persons suffering from neurological disorders like dementia, Parkinson’s, or Alzheimer’s.
Another popular dry fruit that is found in every Indian household is cashews. Contrary to popular belief, cashews are rich in unsaturated fats that lower the risk of cardiovascular diseases.
Cashews are also rich in copper, magnesium, fibre, protein, and other essential nutrients that benefit overall health and well being. You can eat small servings of cashew nuts to fulfil your daily requirement of protein and healthy fats.
Dates are extremely nutritious and nourishing because of their high fibre content, which keeps you satiated for longer periods. Its health benefits are almost endless owing to its powerful composition of macro nutrients.
Although dates have a low glycemic index, it is always recommended for diabetic individuals to consult with doctors or health experts before consuming them.
This crunchy and wholesome dry fruit is ideal for frequent snacking owing to its low calories and high fibre content. From weight loss to giving you glowing skin, the health benefits offered by pistachios are numerous.
If you are someone who frequently snacks during the day, substituting junk food with pistas could be a healthier alternative.
Dried apricots, also known as Khumani, are a yellow, sweet, and juicy dried fruit that is rich in nutritional value. Apricots are mostly known for being rich in nutrients like vitamin A, vitamin E, and vitamin C. It is recommended to eat 4-5 apricots per day for health benefits.
Dried figs, also popularly known as Anjeer, are loaded with dietary fibre, which is extremely beneficial for digestive health. Figs are also a natural source of calcium and phosphorus, which play a key role in improving muscular and bone health.
As they are high on the glycemic index, they should be avoided by people suffering from diabetes.
Hazelnuts are a rich source of healthy fatty acids like omega 3 and omega 6, which are beneficial for cardiovascular health. This exotic dry fruit has proven to offer numerous benefits, like improving heart function, reducing cancer, and so on.
Hazelnuts are packed with nutrients like vitamin E, magnesium, copper, zinc, potassium, folate, etc.
Dried plums, commonly known as prunes, are a source of nutritional goodness. They are mostly consumed because of the digestive benefits they offer. Prunes are also loaded with prebiotic properties that promote good bacteria in the gut.
If you are suffering from constipation, consuming prunes can be greatly beneficial for you, as they act as a natural laxative.
Raisins, popularly known as kishmish, are a rich source of calcium, potassium, fibre, and iron to provide you with the nutrients that your body needs. Kishmish is widely used in the preparation of sweets, health snacks, and so on.
If you want an instant boost of energy during the day, raisins could be an ideal healthy choice.
Goji berries are tiny red berries that are packed with numerous medicinal properties and antioxidants.
From supporting the immune system to boosting collagen in the skin, its benefits are multiple.
As per reports, it was found that drinking goji berry juice could improve digestive health, energy, and mood.
Blueberries are vibrant blue in colour and loaded with powerful flavanoids like anthocyanins, which have the most potent anti-inflammatory and antioxidant properties. These powerful compounds found in blueberries have been found to protect against DNA damage and cardiovascular diseases.
Pine nuts, or chilgoza, are rich in omega 3, magnesium, iron, zinc, and other essential nutrients. You can eat them roasted as a part of your daily snacks, substitute them for junk food, or add them as toppings on healthy dishes.
Dried peach are not only sweet and juicy in taste but also full of important nutrients that are very good for the body. They contain essential nutrients like fibre, vitamins A, B, C, and K, as well as minerals like copper, magnesium, iron, and phosphorus.
As they are high in sugars it is advisable to be avoided by persons suffering from diabetes.
Dried pears are one of the most popular dried fruits on the market, as they are not only tasty but also very healthy. This popular dried fruit is rich in fibre, potassium, and sodium. Dried pear has been used in traditional medicine as one of the best herbs in the fight against cough, especially for children.
Dried pineapples are a rich source of manganese, fibre, calcium, and essential vitamins like A, B, and C. However, they are high in sugar, so it is advisable to limit their consumption by individuals suffering from diabetes.
Dried kiwi has a high nutritional profile and low caloric content. It’s packed with antioxidants and anti-cancer properties, which reduce the chance of getting cancer. Regular consumption of this dried fruit is also beneficial to combat stress and depression.
Last but not least, mangoes in dried form are even more nutritious and loaded with multiple health benefits, making them the perfect snack for any time of day.
This article is written by Team InsuranceLiya.com, an independent website that writes about insurance, finance, health, and more. Our writers have a wealth of knowledge, experience, and degrees in the fields of insurance, finance, economics, and beyond.