As kids in India, Our parents were giving a fist full of mixed dry fruits to eat telling that it would increase our memory power. What exactly are the benefits of dry fruits? Let’s Discuss.
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!
Table Of Healthy Dry Fruits And Nuts
|Dates / Dry dates||Dried Apples||Dried Apricots||Dried Peaches|
|Raisins||Desiccated Coconut||Papaya||Brazil nuts|
|Cashew nuts||Pine nut||Black Currant||Macadamias|
Top 7 Dry Fruits
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 High 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
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
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
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 VITAMIN 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, flavonoid anti-infective, anti-inflammatory, and anti-hemorrhagic and cancer Abdominal cancer excellent remedy for alcoholic intoxication
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.
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 Fibre 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.
NUTRIENT FUNCTION Energy 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.
|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 anaemia, 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 anaemia||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