We all love dried fruits, or what you might call dry fruits!
But many people question the health benefits of dried fruits. You might hear people asking if the benefits of dried fruits and nuts are equal to fresh ones. You might see people arguing if the dried fruits help with weight loss or not.
However, one thing is unquestionable!
Dried fruits are delicious, beneficial, and packed with amazing health benefits. We have attempted to quote the benefits of dried fruits and nuts for you in this article.
Read to find different health benefits dry fruits have to offer you. You can also find an answer to ‘is dried fruit good for weight loss?’ and the benefits of dried fruits’ detox properties.
So let’s get into it.
Contents
What are dried fruits?
We will have a look at the dried fruits name, and benefits will be discussed after that.
Dried fruits are usually dried and dehydrated forms of fresh fruits. The fresh fruits are dehydrated by the conventional method of sun-drying. However, sometimes other techniques can also be used at the industrial level. Raisins, dried apricot, dried figs, etc., are dried versions of fresh fruits.
The water content has been removed from the dried fruits. Therefore, the dried fruits become energy-bombs with higher nutrition. Many people also don’t like fresh fruits, so dried fruits can be a great substitute.
Some of the most common dried fruits names are:
- Almonds
- Cashews
- Raisins
- Pistachios
- Figs
- Apricots
- Dates
- Walnuts
- Hazelnuts
Health Benefits Of Dried Fruits
We have seen different dried fruits names, and benefits are to be discussed now.
Good for bones
Most of the dried fruits are packed with calcium, proteins, and other micronutrients that help in the process of born formation. The nutrients present in many dry fruits improve bone density, protecting them from injuries and fractures. Prunes and figs are known as good dry fruit for improving bone health. Several studies have highlighted how the benefit of prunes for reducing inflammation and bone health improvement.
Improves immune system
Antioxidants present in many dried fruits boost immunity and help fight different diseases. Most dry fruits have potassium, folates, magnesium, iron, and calcium, which improves your fighting power against diseases. Indian gooseberry, pistachio, and almonds are great to boost your immunity. Goji berries are rich in Vitamin A, C, and iron, which are excellent for supporting your immune system.
Reduces stress and anxiety
If someone has told me that dry fruits reduce stress and anxiety, I would believe due to their delicious taste. But it is not just because of dried fruits’ taste. They actually help reducing anxiety and stress. A study published in the Turkish Journal of Biology reported that red goji berries reduce anxiety levels and depression in rats. The sleep quality was also improved. The benefits of dried fruits and nuts for depressive behaviors are due to polysaccharides present in them. Other dried fruits that reduce stress are schizandra berry, walnuts, etc.
May prevent cancer
Many dried fruits have properties derived from antioxidants and phytonutrients that inhibit cancer-cell activities. Almonds and cashews, more specifically, are popular to prevent cancer cell growth. Having soaked almonds reduces the chances of developing cancerous cells. By doing so, you can enjoy the benefits of eating dried fruits in the morning. Dried apricots and pistachios are also effective in reducing the growth of tumors. You can also take walnuts and brazil nuts.
Controls and prevent diabetes
Many dried fruits also have quercetin and some other polyphenols that induce anti-diabetic and anti-inflammatory properties in the dried fruits. The antioxidants in the dried fruits improve the insulin response as well as prevent pancreas inflammation. Figs are popularly known as dried fruits that destroy free radicals to improve the health of diabetic patients. Plums and prunes also help diabetic patients to have normal bowel functions.
Improves gut health and digestive system
Dates and prunes are effective in improving your gut health. If we talk about prunes, they are rich in fibers that improve digestion and gut health. Prune is also very effective in treating constipation. Almonds and walnuts also have laxative properties to support the good health of the gut.
Helps in weight loss
Dried fruits are concentrated with nutrients, that’s why they are very popular for weight loss. If taken in controlled amounts, dried fruits aid the weight loss process by keeping you fuller for a longer period. They also improve the metabolism that fastens up the food digestion process. You can shed your extra pounds by having dried fruits because they are low in carbs, sugars, and fats.
Good for skin and have anti-aging properties
Either applied on the face or added to your diet, dried fruits can do wonders for your skin. An almond mask made of grounded almonds combined with milk can give your skin a young look. Pistachios and walnuts also keep your skin moisturized and removed dead skin cells. You must add dried fruits to your diet or eat dried fruits in the morning to have glowing and fresh skin.
Boost hemoglobin and fight anemia
Vitamin B, phosphorus, copper, and other unsaturated fats present in different dried fruits have properties to boost blood cells regeneration. For instance, prunes and raisins have high iron content. Therefore, they are good to treat anemia and boost hemoglobin in the body. Other dried fruits beneficial for increasing energy levels are almonds, cashews, figs, and pistachios.
In a Nutshell,
You must add dried fruits to your diet to enjoy the benefits of dry fruits and nuts. You can eat soaked almonds, figs, or cashews in the morning to enjoy the benefits of eating dried fruits in the morning.
Eating regulated amounts of dried fruits in your diet can give you many health benefits, including weight loss.
