Whether it is a festival or a random celebration, whether you are reaching out to someone with a care package or taking along a gift for a get-together, dry fruits can be the healthiest and most convenient of companions.
In this blog, we talk all about dry fruits, their benefits, how to eat them, and the best dry fruits to choose from. Sit comfortably, grab a handful of your favourite dry fruits, and read about it.
What are Dry Fruits?
When talking about dry fruits, it is crucial to know what this term incorporates. Dry fruits or “dried fruits” are fruits that have been dried or dehydrated, such as raisins, dates, figs, apricots, etc.
Although dry fruits are technically not the same as nuts, in the Indian context, the terms “dry fruits” and “nuts” are used interchangeably. Thus, nuts such as almonds, walnuts, cashews, etc., are also included when we talk about dry fruits.
Dry fruits are tasty, convenient to carry, and can be consumed by almost everyone.
Although considered a “rich food”, dry fruits are tiny pops of nutrition that come with multiple benefits for you.
Dry Fruits: Nutritional Value
Whether you are watching your health strictly or not, dry fruits can be an excellent addition to your meals or a great snacking option. There is no dearth of nutrients in dry fruits.
They come packed with healthy fats, protein, fibre, vitamins, minerals and antioxidants that promote overall health. Here is the nutritional profile for 100 g of a few commonly available dry fruits, as per the United States Department of Agriculture (USDA)
| Peanuts (100 g) | Almonds (100 g) | Walnuts (100 g) | Cashews (100 g) | Dates (Mejdool) (100 g) | |
| Calories | 599 | 579 | 654 | 553 | 277 |
| Fat | 52.5 g | 49.9 g | 65.2 g | 43.8 g | 0.15 g |
| Carbohydrate | 15.3 g | 21.6 g | 13.7 g | 30.2 g | 75 g |
| Protein | 28 g | 21.2 g | 15.2 g | 18.2 g | 1.81 g |
| Fibre | 9.4 g | 12.5 g | 6.7 g | 3.3 g | 6.7 g |
Health Benefits of Dry Fruits
Dry fruits are packed with nutrients and offer a wide range of health benefits when consumed in moderation. Here are some of the key benefits you can enjoy:
1. Rich in Antioxidants
Dry fruits are jam-packed with antioxidants like polyphenols, which help fight oxidative stress. This reduces the damage caused by free radicals, which in turn lowers the risk of chronic diseases like heart disease, diabetes, and certain cancers.
2. Heart Health Support
Regular consumption of dry fruits like almonds and walnuts may help reduce LDL (bad) cholesterol and triglyceride levels, while also boosting HDL (good) cholesterol. This supports better heart health and reduces the risk of cardiovascular disease.
3. Anti-inflammatory Properties
Many dry fruits contain compounds with anti-inflammatory effects, which can help protect your body from chronic inflammation — a key factor in conditions such as arthritis, obesity, and heart disease.
4. Helps in Weight Management
Though calorie-dense, dry fruits are rich in fibre and protein, which help promote a sense of fullness and reduce frequent snacking. When eaten in the right portion sizes, they may support healthy weight loss or weight management.
5. Diabetes-Friendly Snacking Option
Certain dry fruits like almonds, walnuts, and pistachios have a low glycemic index and are low in carbs, making them a safe and nutritious snack for people with Type 2 diabetes. They also provide a quick boost of energy.
6. Improves Gut Health
The fibre in dry fruits not only aids digestion but also supports the growth of good gut bacteria, helping prevent issues like constipation and promoting overall digestive health.
7. Boosts Immunity
Dry fruits are a good source of essential nutrients like vitamin E, zinc, and selenium, which are known to strengthen the immune system and protect against common infections.
8. Supports Brain Function
Nuts like walnuts are rich in omega-3 fatty acids, which are beneficial for brain health. Regular consumption may help improve memory, focus, and reduce the risk of age-related cognitive decline.
9. Improves Bone Health
Dry fruits like figs and almonds provide calcium, magnesium, and phosphorus, which are crucial for strong bones and preventing bone-related disorders like osteoporosis.
10. Enhances Skin and Hair Health
The vitamins, healthy fats, and antioxidants in dry fruits help improve skin texture, delay signs of ageing, and strengthen hair roots, giving a natural glow and better hair health.
Best Dry Fruits to Choose From
You can choose dry fruits that suit your palate and needs. Here are few of the best options to choose from:
1. True Elements Californian Almonds
These almonds are 100% natural and premium quality whole almonds. They have been handpicked and come with no residues. They are rich in Omega-3 fats and protein. A handful of these almonds can be a great snack to obtain an ample amount of vitamins and minerals. Almonds can help you manage weight and heart health. They promote hormonal balance and improve digestion. Enjoy these almonds with other healthy foods such as oatmeal, smoothies, salads, etc.
2. True Elements Chilean Walnuts
This nutritious pack of Chilean walnuts may be one of the healthiest snacking options you can find. These walnuts are good for all ages – kids and adults. Walnuts are rich in protein, antioxidants, and minerals such as zinc and selenium. They may help manage body weight, regulate your sleep cycle and promote brain development in kids. Snack on them, add them to your breakfast bowls or bake with them to enjoy their taste and benefits.
3. True Elements Goan Cashews
Cashews, commonly known as kajus in India, are one of those nuts that can be eaten as it is but can also be added to sweet and savoury dishes for that extra kick of flavour and nutrition. These crunchy and delicious cashews are 100% whole cashews that have been handpicked. They are rich in protein, healthy fats, magnesium, and selenium. Cashews are jam-packed with benefits from protecting your heart health to improving your skin. You can add them to your salad or cereal bowls, incorporate them in desserts or simply take a handful as a snack.
4. Nutrifun Whole Cashew
These whole cashews are a combination of taste and health. They are rich in antioxidants and can aid in losing weight and improving heart health. You can have them as a snack with your daily cup of tea or add them while preparing your choice of sweet and savoury dishes – whether it is curries, pulaos, puddings, or milkshakes.
5. Nutrifun Almond Regular
These almonds can quickly satisfy your taste buds with their nutty and crunchy goodness. They are filled with antioxidants and vitamin E. You can munch on them between meals or add them to salads, breakfast bowls, and desserts. Grab a handful and reap benefits such as help with weight loss and better heart health.
How to Eat Dry Fruits?
Here are some simple ways to include dry fruits in your diet:
- Eat them in the morning or as a mid-afternoon or evening snack instead of processed or refined foods such as namkeen.
- Mix different types into desserts such as dry fruit ladoos.
- Make homemade protein bars with dry fruits to eat before or after a workout.
- Add them as toppings or crunchy additions to other dishes.
And now if you’re wondering, “How much dry fruits to eat in a day?” the answer is to limit your consumption to a serving of 28 g of mixed dry fruits per day to reap the benefits and not go overboard!
Don’t Have Time To Read?
- Dry fruits are traditionally fruits that have been dried or dehydrated such as raisins, dates, apricots, etc. However, in India, the term dry fruits also includes nuts such as almonds, walnuts, cashews, etc.
- Dry fruits or nuts are nutritionally dense, with healthy fats, protein, fibre, vitamins, minerals and antioxidants that promote overall health.
- Some of the major benefits of eating dry fruits include reduced risk of developing chronic diseases, lower levels of triglycerides and LDL or “bad” cholesterol in your blood, reduced inflammation, weight loss, improved heart health, and better management of diabetes.
- Simple ways to include dry fruits in your diet are as a mid-afternoon or evening snack, a dessert in the form of dry fruit ladoos, homemade protein bars before or after a workout or as toppings or additions to other dishes.
