Fruit that has been dried out is known as “dry fruit.” It either naturally loses the majority of its moisture content or is dehydrated. Dehydrators and sunlight are two techniques used to lower the fruit’s moisture level. Nuts and dry fruits contain the majority of the nutrients in fresh fruit. Therefore, they are quite beneficial. The nuts mentioned here, such as almonds, pistachios, dates, cashews, walnuts, and hazelnuts, are completely natural. Dried fruits include things like figs and raisins.
9 Nuts for Your Health: Dry Fruits
1. Immunity boosters
Dry fruits are rich in potassium, magnesium, calcium, zinc, phosphorus, and a number of vitamins, including vitamins A, D, B6, K1, and E. These nutrients are essential for a healthy immune system. According to studies, eating dry fruit has an adverse effect on cancer risk.
According to the study, eating three to five servings or more of dried fruits per week, such as dates, figs, raisins, and prunes (dried plums), may help lower the risk of prostate, pancreatic, colon, stomach, and bladder cancer.
2. Weight Loss Proprieties
Dry fruits are rich in dietary fibre and carbohydrates. As a result, they are among the best selections for snacks. Dietary fibre prolongs your feeling of fullness and lessens your need for between-meal snacks. Consequently, you consume fewer calories. Additionally, dietary fibre supports a healthy gut and aids with bowel movements.
Calorie restriction and gut health are the two pillars of weight loss. Dry fruits with a high dietary fibre content, therefore, support weight loss. According to studies, the body takes some time to absorb the fat found in different nuts. It consequently prevents weight gain.
3. Dry fruits are good for your gut
The improvement of intestinal health is another benefit of the dietary fibre in dried fruits. Dry fruits are a great source of dietary fibre, both soluble and insoluble. These dietary fibre help to increase the volume of feces. Therefore, dry fruits aid in regular bowel motions. A recent study found that dry fruits like prunes contain bifidobacteria, which help support digestive health.
4. Skincare Benefits
Free radicals are unstable molecules that have a tendency to bind to the body’s oxygen supply. Oxidative stress results from healthy cells losing oxygen as a result. Studies have shown that chronic inflammation and a variety of skin disorders can both be brought on by oxidative stress.
As a result, eating a diet rich in antioxidants can help you achieve and maintain healthy skin.
5. Heart Health
There are lots of omega-3 fatty acids in many dry fruits, including walnuts. Low blood triglyceride levels result in decreased cholesterol, which is helped by omega-3. As a result, by preventing the arteries from narrowing, it lessens the chance of heart attacks. Omega-3 also stops arterial plaque from accumulating.
Consuming specific nuts, such as almonds, walnuts, and pistachios, may help reduce the risk of coronary heart disease and cardiovascular illness, according to a recent study. The findings of the research support recommendations to increase intake of various nuts as part of a balanced diet.
6. Bone Health
Dry fruits are rich in beneficial elements like calcium, magnesium, boron, and vitamin K. Our bones’ tensile strength is impacted by these substances. For instance, a number of dried fruits, such as figs, apricots, and others, help to supply enough levels of calcium for our skeletal system. As a result, they help to strengthen our bones and prevent bone-related issues.
People with insufficient calcium levels in their bodies can develop diseases like osteoporosis. In this condition, the bones become more brittle and are more susceptible to accidental fractures. Therefore, including dry fruits in a balanced diet can reduce your risk of getting osteoporosis. Studies suggest that insufficient boron intake may contribute to concerns about bone damage.
7. Advantages for Type-2 Diabetes
A 2017 study found a favourable correlation between dry fruits and type 2 diabetes. Nuts and dried fruits are powerful metabolic disorders like type 2 diabetes prevention strategies. Their unique macronutrients, micronutrients, and other bioactive compounds have a positive effect on diabetes.
Dry fruits contain fibre, fat, minerals, and other healthy substances. These substances help to regulate several gene processes at the cellular and molecular levels. Many dry fruits, like cashews, include dietary fibre that, according to numerous studies, lowers blood sugar spikes by controlling insulin levels.
8. Reducing Cancer Risk
The use of dry fruits in the prevention of cancer is backed by numerous studies. For instance, dry fruits like almonds are abundant in phytonutrients because of their high vitamin A content. It has been discovered that these vitamins and minerals can combat cancer. According to studies, eating dry fruit has an adverse effect on cancer risk.
According to the study, eating three to five servings or more of dried fruits per week, such as dates, figs, raisins, and prunes (dried plums), may help lower the risk of prostate, pancreatic, colon, stomach, and bladder cancer.
9. Management of Hypertension
Magnesium levels in our bodies may not be adequate, which can lead to high blood pressure. It could lead to a variety of additional illnesses, such as heart attacks, kidney failure, and stroke. One of the most popular dry fruits, almonds, naturally contain a high amount of magnesium—roughly 76.5mg per 28g serving. As a result, almonds can be a great addition to your diet.
A study found that including magnesium in dietary supplements helped persons with diabetes and hypertension control their blood pressure. Magnesium functions as a natural vasodilator to prevent blood vessels from constricting. As a result, it helps to maintain a healthy blood pressure level.
Tips for Eating Dry Fruits
Proteins, calories, and energy are abundant in dry fruits. Salted or roasted nuts, however, could include extra preservatives and calories. Additionally, they might include harmful fats that are hazardous for your health. As a result, you should always be cautious when eating nuts from the supermarket.
Nuts and dry fruits can cause allergies in many people. For instance, eating a dish that can make you allergic to nuts and dry fruits can have serious negative repercussions. It may result in sneezing, throat swelling, diarrhoea, difficulty breathing, hives, etc.
A surplus of dry fruits might result in unwelcome and harmful weight gain. It happens as a result of the high calorie and fat content of dry fruits. However, when nibbling on nuts, it’s easy to overindulge. As a result, you should only ever drink them sometimes.
The Australian Dietary Guidelines advise 30g of nuts per day. It’s equivalent to any one of the handfuls of nuts listed below:
- Almonds: 20 to 30
- Cashews: 15
- Hazelnuts: 20
- Macadamias: 15
- Pistachios: 30
- Walnuts: 10, etc (whole or 20 walnut halves)
Additionally, consuming too many nuts at once can cause other gastrointestinal issues. For instance, it may result in gas, bloating, diarrhoea, indigestion, and so forth.
Almonds, cashews, and macadamia nuts are among the high salt nuts that people with hypertension should stay away from. Blood pressure increases brought on by high sodium levels can result in additional illnesses.
