Dry fruits are often called super foods because of their high nutritional value. Even a small serving of dry fruits can supply a rich amount of nutrients, vitamins, minerals and proteins that your body needs. Consuming dry fruits on a regular basis is said to have many health benefits, like reducing blood pressure, sugar and cholesterol as well as enhancing immunity and providing relief from many ailments.
Best dry fruits for health
Following are some of the healthy dry fruits that you can add to your daily diet:
Almonds: No cholesterol, rich in antioxidants and fibre. Good for skin, hair and overall growth.
Walnuts: One of the healthiest dry fruits, walnuts are a rich source of Omega-3 fatty acids, proteins, fibres, anti-oxidants, vitamins and minerals.
Dates: Contains digestive fibres and iron.
Raisins: Good source of iron and help treat constipation and acidity.
Prunes: Good source of iron, Vitamin A, Vitamin K, Vitamin B2/B3/B6
Dry figs: Dry figs contain protein, dietary fibre, iron, magnesium, calcium, Vitamin C and beta carotine.
Benefits of eating dry fruits in morning:
Following are the major benefits of eating dry fruits in the morning:
1. Boosts immunity :
Dry fruits are a rich source of nutrients like potassium, magnesium, calcium, zinc, phosphorus and vitamins A, D, B6, K1 and E. These nutrients boost the immunity and also help to eliminate free radicals as well as relieve oxidative stress.
2. Helps to lose weight :
Dry fruits are rich in carbohydrates and dietary fibre. Dietary fibre helps you feel satiated and controls the urge to eat more. So, it helps to reduce consumption of carbo-rich food. Besides, dietary fiber also gives you a healthy gut and improves bowel movements.
3. Good for heart :
Dry fruits like walnuts are rich in omega-3 fatty acids, which reduce the triglyceride levels in the blood as a result of which, cholesterol comes down. They also prevent arteries from clogging and prevent plaque building up.
4. Improves bone health :
Dry fruits contain healthy nutrients like magnesium, boron, vitamin K and calcium, which make your bones strong. They also help prevent bone-related health problems.
5. Enhances beauty of skin :
Dry fruits are rich in anti-oxidants which prevents oxidative stress that leads to many skin problems. Oxidative stress means free radicals latching onto the oxygen in our body, thus depriving oxygen to cells. So dry fruits keep your skin young and prevent your body from aging fast.
6. Cancer prevention :
Dry fruits such as almonds contain phytonutrients which prevent certain types of cancer. It means consuming dry fruits regularly reduces the chances of cancer. Dry fruits including raisins, figs, prunes and dates prevent prostate, pancreas, stomach, colon and bladder cancers.
7. Reduces blood pressure :
Dry fruits contain magnesium and they help to control high blood pressure as it is the lack of magnesium that leads to rise in blood pressure. Magnesium acts as a natural vasodilator and prevents blood vessels from constricting.
8. Good to increase hemoglobin levels :
Iron helps to increase hemoglobin levels in anemic patients. Dry fruits such as raisins and prunes contain a high amount of iron. Further, they are a rich source of vitamin B, phosphorous, copper and unsaturated fats that helps to regenerate blood cells and hemoglobin.
9. Helps to keep anxiety at bay :
Dry fruits contain beta carotene, which is an antioxidant that defends anxiety and depression.
10. Control thyroid :
Dry fruits such as brazil nut contain selenium that helps to maintain normal functioning of thyroid gland. Regular consumption of brazil nuts helps to improve thyroid hormone in patients with reduced thyroid levels.