We all must have heard our mothers and elderly people in your house discussing about how dry fruits are beneficial for our overall health and how it can amazingly enhance the flavor and richness of basic gravies. Many doctors recommend dry fruits to pregnant women for their good health. But, dry fruits are beneficial for all age groups as they contain the essential vitamins and minerals. Onlymyhealth editorial team talked to Dr. Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, Jaipur, about the health benefits of eating dry fruits daily.
Health benefits of eating dry fruits daily
According to Dr. Anjali, here are the health benefits of eating dry fruits daily:
1. Improves bone health
Dry fruits contain various nutrients which contribute towards good bone health. Dry fruits like plum and cashews contain good amount of calcium which helps in improving bone density. They also contain protein and various micronutrients like phosphorus and boron which can be really helpful for osteoporosis. Almonds and pistachio can also help in rapid healing of fractures and makes bones less prone to injury.
2. Improves heart health
Dry fruits contain good amounts of insoluble fiber as well which helps in preventing blockage of coronary. Certain dry fruits like walnuts contain good amount of Omega-3 which is excellent for heart health. Other dry fruits like pistachio also help in lowering bad cholesterol levels. Minerals like magnesium and potassium also help in regulating blood pressure which protects the heart from various health risks like strokes in long run.
3. Laxative effect
Dry fruits are packed with fiber. Fiber acts as roughage in the body and contributes in faecal matter. Good amount of fiber in our food helps in proper movement of bowel. It also helps in cleansing of your gut. Specifically dried fruits like raisin, figs and prunes also have a mild laxative effect. You can just include a handful of these before dinner with warm milk to get rid of constipation. It is a great remedy for pregnant ladies who often suffer from constipation in later stages of pregnancy.
4. Weight management
Dry fruits are rich in nutrients in very small quantity of food. They are loaded with fibers and good fats which help in maintaining overall health and dietary requirements of the body. They contain proteins which are fulfilling and help to provide satiety for long hours. Apart from it, dried fruits have natural sugars which can help you conquer sweet cravings. You should take care not to include too many candied fruits in your diet.
5. Boosts immune system
Dry fruits like dates, walnut and almonds provide your body with essential nutrients which in turn strengthens your immune system. Cashews, pine nuts and peanuts are very good supplement of zinc, which helps us fight against diseases. Dry apricot, plum, black raisins are also very good for overall immunity. Dry fruits not only help in immunity against infectious diseases but it can also prevent other diseases like stroke, high blood pressure and diabetes.
6. Helps in improving haemoglobin levels
Haemoglobin plays very important role in our body. It transports oxygen to various body parts. Dry fruits contain good amounts of iron and sugar which can help you in elevating your haemoglobin levels. Pistachios, cashews and almonds are proven to be beneficial. You can also include peanuts and dates in your diet. It can be an excellent snack especially for those with anaemia and post operation recovery.
7. Promotes healthy skin
Dry fruits provide rich nourishment to the body which automatically reflects on your skin. Raisins contain polyphenol which is an excellent antioxidant and it helps your skin to overcome environmental damage. Moreover it saves your skin from harmful effects of free radicals. Dry fruits like plum prunes and dates help to cleanse gut which can make skin glow from within. Nuts like almonds are good for skin because they are rich in Vitamin E which helps in reducing pigmentations and keeps the skin supple and hydrated.
8. Eye health
Dry fruits are very good for our eyes. They can save you from that extra strain on your eyes because of long hours on the computer. Dried apricots contain ample amount of Vitamin A which protects our eyes from environmental damage as well as from various diseases like night blindness.
9. Improves concentration
Dry fruits provide us with ample amount of zinc which is required by the body for proper communication between the neurons. Dry fruits that contain omega-3 are very good for your brain cells. Apricots and dates are also considered to be good memory boosters because they contain various minerals which boost the health of cells, which contributes towards better memory and concentration. A mix of dry fruits is very beneficial for kids and pregnant women.
Dry fruits are beneficial in so many ways but you must watch the portion. A handful of mixed dry fruits is enough portion for you. You are consuming calories, so if you eat in excess it might not help you with weight loss. You can try including them in various sweet preparations and gravies. You can also eat them with yogurt in your breakfast. Dry fruits can also be used in various Indian gravies to enhance taste and texture. They can be served as evening snacks and it would be a nutritional as well as a fulfilling choice.
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