Every diet regime that you have heard of includes the ever-present ‘handful of dry fruits every day’. Did you know that Dry Fruits are nuts, dried out fruits and have a lot of health benefits but most of us are unaware of exactly what qualities these have?
By the way, dried fruits are some of the healthiest alternatives to refined sugar, and they are an excellent way to satisfy a sweet craving. After reading this, probably you may prefer to cut down on those monthly once or twice ice-creams for a few dry fruits in your diet.
A fistful of Nuts is a healthy snack per se and in vulnerable groups, there is very good benefit associated with the consumption of dry fruits and Nuts!
Book an appointment online to consult with Ms. Nina Maria Saldanha Nutritionist
NUTRIENT FUNCTION
Boosting Energy Good for weight loss.
Help in the proper functioning of vital organs of the body.
Protein Help in weight gain and increasing your baby birth weight.
Brain Development. Increases intellectual levels for growing children
Fibre Relieve constipation
Mono-unsaturated fat Reduction in risk of coronary heart disease, Diabetes
VITAMINS
Rich in vitamins Easier to digest than milk
Vitamin - E act as an antioxidant Manages high Blood Pressure during pregnancy.
Minimize the risk of developing heart disease
Riboflavin Energy production, baby bone muscles and brain development.
MINERALS
Magnesium Ensure the growth and maintenance of bones, proper function of nerve and muscles,
helps bowel movements, prevent Heart attack
Manganese It is important for healthy bones. It helps regulate your and baby weight gain.
Potassium Regulate Blood Pressure
Calcium (if you are avoiding dairy products on
account of Lactose intolerance) Bone-building mineral. It reduces the risk of hypertension and pre-eclampsia during pregnancy.
It helps your baby to grow strong bones and teeth, healthy nerves and muscles.
Folate Prevent Neural Tube Defect(NTD), Good for pregnant women
Flavonoids Suppress breast cancer growth, Preventing colon cancer and other cancer. Strong suppressors of the lung, prostate tumour growth
Iron Creation of new blood cells, haemoglobin
Copper, zinc Regulation of nervous system
Phosphorus With Vitamin B normal Heart Beat Muscle contraction Kidney function Nerve Signalling, Strengthening of nerve and liver – respiratory disorder
Vitamin B1 Prevents Cardio Vascular Disease
Selenium Fat absorption, lower cholesterol
2. RAISINS
NUTRIENT FUNCTION
Energy – glucose, Fructose Sufficient sugar content.
Period of recovery.
Good for gaining weight.
A lot of energy.
Fibre Prevent heart disease and diabetes.
Relieves constipation, regulates weight and improves digestion.
Antioxidant Stimulate libido and induces arousal
Protect against free radicals which cause colon cancer
Moisture Helps to remove stones
VITAMINS
Vitamin A Good for eye
MINERALS
Iron Enrich blood, helps in treating anaemia
Potassium, magnesium Neutralize the acids and help check acidosis (acidity), Ensure the growth and maintenance of bones, proper function of nerve and muscles and helps bowel movements.
Prevents pregnancy induced Hypertension
Copper Necessary for forming RBC
Calcium Proper bone formation
Absorption of calcium
Boron Preventing osteoporosis in women in menopause
Beneficial for bones and joints, dental health
3. CASHEW NUT
NUTRIENT FUNCTION
Energy energizing food, energy density
Fibre Beneficial for weight management
Fat Oleic acid and palmitoleic acids that help improve good (HDL) cholesterol
Mono- unsaturated Fat Useful for heart problems, Improving Cardio Vascular Condition. lowering LDL cholesterol levels
VITAMINS
Vitamin B Prevent myriad diseases. Phyto-chemicals which help in fighting many kinds of cancers and diseases
Pyridoxine (vitamin B6) reduces the risk of anaemia
Niacin Helps in skin disorder
Vitamin K Bone health and cancer protection
MINERALS
Magnesium Muscle and nerve response – Helps in building muscles, bones, gums and teeth.
Helps the body cope with stress, helping promote normal sleep patterns in menopausal women and helps bowel movements
Phosphorous Development of healthy bones, normal heart rhythm and blood clotting. Improve recall and delay,
age-related memory loss
Manganese It is important for healthy bones. It helps regulate your and baby weight gain.
Copper (cofactor with zinc and manganese) It helps to make use of iron stored in your body. It helps for organs and muscles to work smoothly.
Healthy liver and brain – energy production, greater flexibility in blood vessels, bones and joints
Zinc Fight infections – regulate growth and development, gonadal function, digestion, and DNA (nucleic acid) synthesis
ANTIOXIDANT
Selenium Eliminating free radicals, thereby proving to be beneficial in preventing and curing cancer
Flavonoid Use for eye functioning
4. DATES
NUTRIENT FUNCTION
Energy High in calories and energy.
Helps for weight gain
Fibre Relieve from constipation and good for weight gain
Intestinal disorders – a growth of pathological organism thus rise in friendly bacteria
VITAMINS
Vitamin A essential for vision, help to protect from lung and oral cavity cancers
Vitamin B6 Boosting Brain development
MINERALS
Potassium Beneficial for controlling diarrhoea. Boost nervous system health and muscle control. Help controlling heart rate, stroke, coronary heart diseases and blood pressure.
Heart – protect against atherosclerosis, heart attacks and stroke
Calcium Keeping bones, nerve, muscles and teeth safe and strong. Reduces HTN.
Iron Balances inherent lack of iron in anaemic patients, increasing energy and strength while decreasing feelings of fatigue and sluggishness
Magnesium, Manganese, Copper Strengthening bones and prevent osteoporosis
Copper Production of RBC
Sulphur, flavonoidanti infective, anti-inflammatory, and anti-hemorrhagic and cancer.
Abdominal cancer
excellent remedy for alcoholic intoxication
5. PISTACHIOS
NUTRIENT FUNCTION
Energy helps stabilize blood sugar
Protein Weight gain and increase baby birth weight. Add complete protein to your diet
Fat (mono-unsaturated fatty acids
like oleic acid) Lower cholesterol and reduce the risk of heart disease. Lower LDL and increase HDL
Fibre Feel fuller and prevents constipation
VITAMINS
Carotenoids beneficial to eye health
Vitamin B6 Helps prevent anaemia, cardiovascular diseases control cholesterol. Balances hormones and regularise period
Vitamin E protecting our skin and from harmful oxygen-free radicals
MINERALS
Potassium Good for hypertensives
Copper It helps to make use of iron stored in your body. It helps for organs and muscles to work smoothly.
Helps in neurotransmission, metabolism and RBC synthesis.
Manganese It is important for healthy bones. It helps regulate your and baby weight gain.
6. WALNUT
NUTRIENT FUNCTION
Black walnuts prevent heartburn, high blood pressure and various skin disorders. It gets rid of intestinal parasites and tapeworms and helps in ensuring the proper functioning of the thyroid gland.
Protein Helps in brain function
Fiber Laxative – ease constipation
Omega 3 fatty acid Helps in the development of baby eye and brain. Good for the heart, reduce the levels of triglycerides, anti-inflammatory benefits in asthma, rheumatoid arthritis, eczema and psoriasis helps to increase the good cholesterol levels
VITAMINS
Riboflavin, Thiamine Good for bone muscles and brain development.
Vitamin B6 Reduces the risk of anaemia
Folate Prevent Neural Tube Defect(NTD), Good for pregnant women
Niacin Helps in skin disorder
MINERALS
Melatonin protect against inflammation
Iron Creation of new blood cells, Haemoglobin
Magnesium Bone formation.
Phosphorus Kidney, muscle and nerve function
Copper It helps to make use of Iron stored in your body. It helps for organs and muscles to work smoothly. Helps in neurotransmission, metabolism and RBC synthesis.
Manganese It is important for healthy bones. It helps regulate your and baby weight gain.
7. APRICOT
NUTRIENT FUNCTION
ENRGY Energy-dense
Fibre Relieve from constipation and good for weight gain. Prevents GDM.
VITAMINS
Vitamin A Important for eye and bone health.
Vitamin E Prevents Pre Eclampsia (High BP)
MINERALS
Copper It helps to make use of iron stored in your body. It helps for organs and muscles to work smoothly. Helps in neurotransmission, metabolism and RBC synthesis.
Potassium Improve muscle control and helps to prevent Pregnancy Induced Hypertension
Magnesium The proper function of nerve and muscles.
Iron Helps increase blood volume
Calcium, Phosphorus Bone formation.
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Nutrients Benefits Dry Fruits & Nuts
Protein Helps in weight gain and increasing baby birth weight Peanut
Fibre Helps to prevent heart disease and Diabetes.
Regulates weight gain and improve digestion Dried apples, Dried Bananas, Dried Fig, Peanuts
Vitamin B6 Helps prevent anameia, treats heart disease and high cholesterol Dried Bananas
Vitamin C Strengthens the immune system and helps to prevent heart disease Dried Bananas
Vitamin E Can prevent problems in the later stage of pregnancy
due to high blood pressure (pre-eclampsia) Peanuts, Pine nuts
Vitamin K Important for normal blood clotting and making proteins for bones Pine nuts
Iron Having Enough iron in your body prevents anameia Dry Fig
Zinc Improves immunity.
Helps form baby organs, Skeleton, nerves and circulatory system Pine nuts
Copper It helps your body to make use of the iron stored in your body.
It is also important for organs and muscles to work smoothly Pine nuts
Manganese It is important for healthy bone. Regulates mother and baby weight gain Peanuts
Magnesium Ensure the growth and maintenance of bones,
proper function of nerves and muscle and helps bowel movement Dried Bananas, Pine Nuts
Phosphorus Helps in forming healthy bones. Develop Blood Clotting and normal heart rhythm Peanuts
Calcium Reduces the risk of hypertension and pre-eclampsia during pregnancy.
It helps your baby to grow stronger bones and teeth, healthy nerves and muscles. Dried Fig
Potassium Improve muscle control and maintains blood pressure Dried apples, Dried bananas
Must Read: Demystified Pregnancy Myths Related To Food
