7 Healthy Dry Fruits To Eat In India And Its Benefits | Cloudnine Blog
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7 Healthy Dry Fruits To Eat In India And Its Benefits

September 25, 2014 in Health & Safety, Nutritional Insightsby Ms. Nina Maria Saldanha
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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!

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Table Of Healthy Dry Fruits And Nuts

Dates / Dry dates Dried Apples Dried Apricots Dried Peaches
Dried Plums Mango Tomato Pear
Cardamom Figs Cherry Hazelnuts
Raisins Desiccated Coconut Papaya Brazil nuts
Almond Peanut Blue Berry Chestnut
Cashew nuts Pine nut Black Currant Macadamias
Prunes Pistachios Plum Walnut

Top 7 Dry Fruits

  1. Almonds
    Almonds

    ALMOND

    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

  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
    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

  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
    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.

  7. APRICOT

    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.

 Additional Benefits

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

If you found this article interesting and would like to know more, talk call a Cloudnine expert today! +91 99728 99728

If you found this article interesting and would like to know more, talk to a Cloudnine expert today! Call Us : +91 99728 99728

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