These dry fruits are little advantageous when compared to conventional fruits, as these tastes more, weighs less, occupy less space, so easy with packing and in transportation. One of the major advantageous with dry fruits would be they can be preserved for longer due to less or almost no fungal growth on them.
The name suggests that the conventional fruits are dried (dehydrated), this can be achieved by sun-dried or use of wind tunnels. In simple terms, these dry fruits are dried form of fresh fruits when the water content in them is removed by evaporation. The remaining would be pulp of the fruit, where the essential nutrients would be still intact and become concentrated. Hence these are a great source of high energy and fibres and should be consumed in moderate with other foods as taste additives.
The most common dry fruits include Almonds (Badam), Cashew nuts (Kaju), Pistachio (Pista), Raisins (Kishmish), Walnuts (Akhort), Dried Fig (Anjeer) and Dates (Khajur).
Few studies proved, people who eat dried fruits tend to weigh less and ingest more nutrients. These can be a great weight loss diet option if one plans for losing weight. These fruits often contain polyphenol antioxidants are associated with health benefits like improved blood flow and digestion. Reduced oxidative process.
Health Benefits of Dry Fruits
- Heart Diseases at Bay
Nuts like Cashew contain mono-unsaturated fats, Pistachios contain vitamin B6 that prevents heart problems. Dates are much recommended in the condition like atherosclerosis, a major cause of stroke. So most of the cardio vascular disorders can be prevented with the consumption of these dried fruits.
- Cholesterol Balance
A mix of Almonds, Raisins and Pistachios helps in maintaining healthy cholesterol levels. While Cashew has zero cholesterols, and Pistachios contain fats and these can lower sugar levels. As these are nutrient rich and high energy calories in them, so have to be taken in moderate quantities.
- Improve Hemoglobin Levels
Prunes help in maintaining high energy levels as they Considered as a rich source of potassium, vitamin A, fiber, and copper, while cashews with high copper concentration help in energy production. Almonds assist in the formation of new blood cells and are extremely effective in maintaining and improving hemoglobin level.
- Source of Fibres
Dried cherry and figs are the rich source of fibres helps in digestion and prevents any constipation. Cherries are rich in antioxidants.
- As Fasting Foods
These can be used as fasting foods as they are high energy but are consumed at moderate levels.
- Source of Potassium
Dried apricotsand prunes contain high amounts of potassium, which is a vital element in maintaining healthy blood pressure. So these can be used to treat hypertension.
- Beneficial for Crucial Body Organs
Dry fruits contain the right blend of unsaturated fats, vitamin B, phosphorus, copper, and iron that are conducive for the proper functioning of the crucial organs of our body.
Raisins alone are a powerful source of calcium and vitamin A that are beneficial for bone formation and prevent weakening of vision. Containing high levels of magnesium and calcium, cashews support healthy muscles and gums. Termed as the ‘Brain Food’, walnuts contain omega-3 fatty acids that are essential for brain development.