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17 Healthy Dry Fruits (With Names) and their incredible benefits
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
- Walnuts
- Cashews
- Dates
- Pistachio nuts
- Dried Apricots
- Dried Figs
- Hazelnuts
- Prunes
- Raisin
- Goji Berries
- Blue Berries
- Pine Nuts
- Dried Peach
- Dried Pears
- Dried Pineapple
- Dried Kiwi
- Dried Mango (Bonus)
1.) Almonds (Badam)
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.
Benefits:
- Almonds have proven to lower bad cholesterol levels (LDL) in the body, lowering the risk of cardiovascular diseases.
- Magnesium rich content in almonds is said to regulate and stabilise blood pressure levels within the body.
- Almonds are a rich source of vitamin E, which reduces factors like oxidative stress and inflammation within the body.
- Almonds have good amounts of fibre, which aids in effective weight loss.
- Regular consumption of almonds has proven to give glowing skin, healthy hair, and also improve eye sight.
- Nutrients like riboflavin and L-carnitine contained in almonds boost optimal brain health and functioning.
2.) Walnuts (Akharot)
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.
Benefits:
- Walnuts are a rich source of omega 3 fatty acids and other antioxidants that help combat cancer.
- Improves brain functioning, promoting optimal mental performance.
- Rich in mono saturated fatty acids like linolic acid, walnuts also aid in improving heart health.
- Regular consumption of walnuts is said to provide radiant skin and healthy hair.
- Rich in B complex, which is ideal for pregnant ladies for proper nourishment.
3.) Cashew Nuts (Kaju)
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.
Benefits:
- Eating cashews helps improve heart health and prevent coronary heart disease.
- The magnesium content of cashew nuts is said to reduce the risk of stroke.
- Cashews contain powerful antioxidants like selenium and copper, which are good for skin health.
- It is loaded with healthy fats like omega 3 and fibre that boost metabolism and aid in weight loss.
- Cashew packed with nutrients such as vitamins B6 and E, which also boost optimal brain function.
4.) Dates (Khajoor)
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.
Benefits:
- As dates are a rich source of fibre, they can aid in effective weight management.
- Phenolic compounds found in dates have proven to improve brain health and prevent neurological disorders like Parkinson’s, and dementia.
- As per a report, dates are loaded with numerous potent antioxidants that reduce the level of inflammation in the body, reducing the risk of cancer.
- Dates can also help regulate blood pressure levels and promote heart health.
5.) Pistachio nuts (Pista)
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.
Benefits:
- Pistachios are rich in compounds like B vitamins, γ-tocopherol, polyphenols, and dietary fibre, that could reduce the risk of cancer.
- They Improve your eye sight as they are rich in powerful antioxidants like zeaxanthin and lutein.
- Pistas are a rich source of fibre that aids in digestion, improving overall gut health.
- They are loaded with vitamin B6, which boosts brain function.
- Pistachios are a rich source of vitamin E, which helps reduce bad cholesterol levels and improve heart health.
6.) Dried Apricots (Khumani)
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.
Benefits:
- Dried apricots are a rich source of fibre that helps with digestion.
- As apricots are a rich source of vitamin C, they help strengthen the nervous system and also promote skin health.
- Vitamin rich profile of apricots has also proven to improve eyesight and prevent night blindness.
- Apricots are a rich source of potassium, which is extremely beneficial for improving heart health.
- Apricots are also abundant in iron, which improves haemoglobin levels in the body.
7.) Dried Figs (Anjeer)
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.
Benefits:
- Figs act as a natural laxative due to their fibre rich profile, providing relief from constipation.
- Figs are loaded with potent antioxidants like phenols that prevent the growth of cancerous cells in the body.
- The right balance of sodium and potassium in figs helps control blood pressure levels within the body.
- They are packed with calcium and phosphorus that aid in muscle and bone growth.
8.) Hazelnuts
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.
Benefits:
- As per a study, regular consumption of hazelnuts has proven to reduce cardiovascular diseases.
- According to another report, hazelnuts contain a chemical compound called alpha-tocopherol, which reduces the risk of cancer by protecting against free radicals in the body.
- Rich antioxidant properties found in hazelnuts strengthen immunity and protect from infections.
- Vitamin E and C and minerals like calcium, iron, and magnesium found in hazelnuts have proven to strengthen bones.
- Hazelnuts’ high nutritional profile provides the body with most of the essential macronutrients.
9.) Prunes
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.
Benefits:
- Rich in fibre and prebiotic properties, it aids in effective digestion and improves gut health.
- Improves bowel function and relieves constipation due to its high fibre content.
- Prunes are loaded with potassium that helps stabilise heart rhythms, muscle contractions, and nerve impulses.
10.) Raisin (Kishmish)
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.
Benefits:
- Raisins are rich in fibre, which aids in digestion and acts as a natural laxative.
- Contains powerful compounds like beta-caratone, which helps improve eyesight.
- Loaded with essential nutrients like vitamins and minerals that strengthen the immune system.
- Raisins contain a chemical compound called boron, which prevents tooth decay and may prevent cavities.
- Raisins also contain a compound called arginine, which may help cure erectile dysfunction in men.
11.) Dried Goji Berries
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.
Benefits:
- Goji berries contain physalin, which has been proven to destroy cancer cells.
- Rich in fibre, which helps you feel satiated for a longer duration and can also aid in weight loss.
- Goji berries are exceptionally rich in zeaxanthin, an antioxidant known for improving vision related issues.
- Regular consumption of goji berries has improved fertility and increased testosterone levels in men.
- Goji berries are also used in traditional Chinese medicine to cure depression and mood disorders.
12.) Dried Blueberries
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.
Benefits:
- Improves brain health and cognitive function.
- Protects against cancer and related symptoms.
- High in antioxidants that strengthen the immune system.
13.) Pine Nuts (Chilgoza)
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.
Benefits:
- Helps stabilise blood sugar levels and control diabetes.
- Aids in effective weight loss.
- Regular consumption of pine nuts is extremely beneficial for the heart.
14.) Dried Peach
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.
Benefits:
- Packed with iron, it helps increase haemoglobin levels in the body.
- A good source of vitamins A and B that strengthen immunity
15.) Dried Pears
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.
Benefits:
- Loaded with fibre that aids in maintaining a healthy body weight.
- Effective remedy against respiratory diseases like colds, coughs, etc.
- Effective in preventing high blood pressure.
16.) Dried Pineapple
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.
Benefits:
- Regularly eating pineapples boosts collagen production in the skin.
- It is loaded with vitamin C, it helps clear acne.
- Improves blood sugar levels and hypertension.
- It is packed with anti inflammatory properties that cure respiratory disorders.
17.) Dried Kiwi
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.
Benefits:
- Kiwis are low in calories, which makes them a healthier alternative to many snacks.
- Packed with copper, which retains the natural colour of the hair and prevents premature hair blanching.
- Loaded with vitamin C that improves respiratory disorders.
18.) Dried Mango (Bonus)
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.
Benefits:
- Dried mangoes are a good source of fibre, which may help regulate blood sugar levels.
- Vitamin A in dried mango can help promote healthy skin.
- Dried mango is rich in antioxidants and fibre that improve overall health and well being.
Author Bio
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.