Dry fruits ka benefits kya hota h

 

Dry fruits ka benefits kya hota h 

Immunity Boosters

Dry fruits are rich in potassium, magnesium, calcium, zinc, phosphorus and various vitamins like vitamin A, D, B6, K1 and E. These nutrients are essential for a healthy immune system. According to a study, dry fruits with high levels of polyphenols help improve immunity by showing anti-inflammatory effects. It is due to the antioxidant properties of several dry fruits. It also helps eliminate free  radicals  and relieve oxidative stress.

2. Weight Loss Properties

Dry fruits are rich in carbohydrates and dietary fibre. As a result, they are one of the best snacking options. The dietary fibre keeps you satiated for long and controls the urge to eat between meals. As a result, your calorie consumption reduces . At the same time, dietary fiber is good  for a healthy gut and improves bowel movements.

Limited calorie intake and a healthy gut are two fundamentals of weight loss. Thus, dry fruits rich in dietary fibre help lose weight. As per studies, the fat content in some nuts takes time to absorb in your body. Hence, it prevents weight gain.

3. Dry Fruits for Gut Health

Gut health improvement is another benefit of the dietary fibres in dry fruits. Dry fruits are rich in dietary fibre, both soluble and insoluble.these dietary fiber help in adding bulk to stool. As a result, dry fruits help maintain a healthy bowel movement. A recent study suggests that dry fruits like prunes contain bifidobacteria, which help improve digestive health.

4. Skincare Benefits

Free radicals are unstable molecules that tend to latch onto  the oxygen inside the body. Due to this, the healthy cells are oxygen deprived, leading to oxidative stress. As per studies, oxidative stress can lead to several skin diseases and chronic inflammation. 

Therefore, an antioxidant-rich diet can help you achieve and maintain healthy skin. 

5. Heart Health

Many dry fruits like walnuts are rich in omega-3 fatty acids. Omega-3 helps reduce the triglyceride levels in the blood, which helps control cholesterol. As a result, it aids in preventing  the arteries from clogging and, thus, decreases the chances of heart attacks. Omega-3 also helps prevent plaque build-up in the arteries.

A recent study proves that eating specific types of nuts like almonds, walnuts and pistachios  may help reduce the chances of cardiovascular disease and coronary heart disease. The study supports the recommendations of increasing the intake of various nuts as part of healthy dietary patterns. 

6. Bone Health

Dry fruits are rich in healthy nutrients like magnesium, boron, vitamin K and calcium. These nutrients influence our bone health. For example, our skeletal structure is full of calcium, and several dry fruits like dried apricots, figs etc., help give adequate amounts of calcium. As a result, they help prevent bone-related issues and strengthen our bones.

Having calcium deficiency in the body can lead to diseases like osteoporosis. In this condition, the bones become fragile, which increases the chances of unexpected fractures. Therefore, having healthy servings of dry fruits can help decrease the chances of osteoporosis. Studies suggest that low boron intake may lead to bone impairment issues. 

7. Beneficial for Type-2 Diabetes 

A 2017 study demonstrates a positive correlation between dry fruits and type-2 diabetes. Nuts and dried fruits can efficiently counteract metabolic diseases such as type 2 diabetes. Their unique macronutrients, micronutrients and other bioactive compounds are responsible for a positive effect on diabetes. 

Dry fruits contain fibre, fat, minerals and other bioactive molecules. These molecules help modulate several gene mechanisms at the cellular and molecular levels. Some studies suggest that the dietary fibre in many dry fruits like cashews help to lower blood sugar spikes by controlling insulin levels.

8. Cancer Prevention

Several studies prove the effect of dry fruits in cancer prevention. For example, dry fruits like almonds are rich in phytonutrients because of vitamin A content. These nutrients show properties to help prevent certain kinds of cancer. The findings of a study establish an inverse relationship between dry fruits consumption and cancer. 

As per the study, Increasing the intake of dried fruits like raisins, figs, prunes (dried plums) and dates to 3-5 or more servings per week may help reduce the risk of prostate, pancreatic, colon, stomach and bladder cancers.

9. Blood Pressure Management

Low magnesium levels in our bodies may result in high blood pressure. It can lead to many other disorders such as stroke, kidney failure and even heart attacks. One of the most popular dry fruits, almonds are naturally rich in magnesium and carry almost 76.5mg of magnesium per 28g of servings. So, including almonds in your diet can prove to be very beneficial.

A study shows that adding magnesium to dietary supplements can help lower blood pressure in diabetic hypertensive adults. Magnesium acts as a natural vasodilator and prevents the blood vessels from constricting. As a result, it helps maintain healthy blood pressure.

Types of Dry Fruits and Their Benefits

1. Almond

Almonds are the seeds of the prune trees. They are low-carb nuts that you can find in salted, unsalted, raw or roasted form. Raw almonds are sodium-free and are better for people with high blood pressure. However, almonds are calorie-rich foods and can be harmful to people with type 2 diabetes. Therefore, you should eat them in moderation.

Almonds are also beneficial for a sharp memory. Also, the antioxidants and omega-3 present in almonds help delay the cell ageing process in the brain cells.

The best way to include almonds in your diet can be an oatmeal topping, almond milkshake, or just consuming them raw for breakfast.

Nutrition Value of Almond

100 grams of unsalted almonds contain:

• Calories: 744 kCal
• Fat: 59.9 g
• Carbohydrates: 26.9 g
• Fibre: 15 g
• Protein: 25.4 g

2. Pistachios

Pistachios grow on trees and belong to the cashew family. The nuts may be yellow or green, and the hard shell enclosure covering the pistachio helps protect the nut/seed.

Pistachios are rich in micro and macronutrients, such as potassium, magnesium and vitamin B6. Vitamin B6 is an essential nutrient for the body as it helps to make haemoglobin in the blood. Haemoglobin is required to transport oxygen to various cells inside the body. Moreover, pistachios are also rich in vitamin A, a type of carotenoid. Carotenoids are essential to improve eyesight.

The best way to consume pistachios is to eat them raw as a delicious snack. They are also very popularly used in flavoured milk and milkshakes.

Nutrition Value of Pistachios

100 grams of pistachios contain:

• Calories: 626 kCal
• Carbohydrates: 16.2 g
• Protein: 19.8ng
• Fibre: 10.3 g
• Fats: 53.5 g

3. Dates

Dates are the fruits of the palm tree and have a single seed. However, you can find the seedless variant of dates in the market. They are a prevalent dry fruit, and people commonly eat them during winters. In addition, they are naturally dehydrated and low in moisture content. Although dates are high in calories and sugar, they have several health benefits.

Dried dates are rich in dietary fibre, which helps keep you satiated and suppress your cravings. It is rich in iron which helps prevent issues like anaemia. Dates may help reduce weight, increase haemoglobin, improve gut health and provide energy.

Dates are naturally rich in antioxidants and polyphenols. The antioxidants help reverse and prevent oxidative damage caused by free radicals inside the body.

Dates make excellent snacking options because they are pretty filling. One way to include dates in your diet can be by having them for breakfast with milk. It makes a very nutritious meal. 

Nutrition Value of Dates

100 grams of Dates contains:

• Calories: 317 kCal
• Carbohydrates: 75.8 g
• Protein: 2.5 g
• Fibre: 8.3 g
• Fats: 0.4 g

4. Cashew

Cashew nuts are the seeds of the cashew tree. They are rich in minerals, fibre, and plant protein. Cashew also contain high amounts of healthy monounsaturated fats. They are also rich in antioxidants and polyphenols. Polyphenols help to reduce inflammation which can help in boosting immunity.  Cashews provide high amounts of vitamin E, vitamin B6, proteins, and magnesium. As a result, they help reduce bad cholesterol and the risk of heart diseases. Cashews also help lose weight.

One incredible health benefit of cashews is their scientifically proven effects on type 2 diabetes. Cashew nuts can help lower blood sugar levels and help maintain blood insulin levels. As a result, they benefit type-2 diabetes patients.

You can consume raw cashews for breakfast or as evening snacks. You can also include them in your diet by adding them into milkshakes.

Nutrition Value of Cashews

One serving of 100 g of cashews contain:

• Calories: 596 Kcal
• Carbohydrates: 22.3 g
• Protein: 21.2 g
• Fibre: 3.3 g
• Fats: 46.9 g

5. Walnut

Walnuts are the nuts of the tree Juglans family. These nuts are enclosed in a tough outer case that you must remove to get to the nut. 

Walnuts are also an excellent source of plant-based Omega-3s, an essential nutrient. The omega-3 content makes them very beneficial for brain health. They have a unique texture and shape that resembles the human brain. The brain sharpening properties of omega-3 and the unique shape of walnuts make them popular as brain food. DHA, a form of omega-3 fatty acids, protects newborns’ brain health, improves cognitive performance in adults, and prevents or lessens age-related cognitive decline.

The vitamins, minerals, proteins, and antioxidants in walnuts help reduce stress, prevent cancer, and benefit the hair and skin. The, carbohydrates and proteins contribute to the total calorie value of walnuts, which makes them quite filling. You can include walnuts in your breakfast as raw nuts or add them to your oatmeal or yoghurt.

Nutrition Value of Walnuts

One ounce or 100 grams of walnuts contain:

• Calories: 687 kCal
• Carbohydrates: 11 g
• Protein: 15.6 g
• Fibre: 6.7 g
• Fats: 64.5 g

6. Hazelnut

Hazelnuts are tree nuts that have a crunchy, sweet and nutty flavour. They have a hard seed coat covering, which you must remove to access the nut. Hazelnuts are a nutritionally-rich choice for nuts.

Hazelnuts help increase the low-density lipoprotein levels, which can help to lower blood cholesterol levels. They are also a good source of iron, which our blood requires for a healthy oxygen supply in the body.

You can add hazelnuts to your milkshakes or in pies, truffles etc.

Nutrition Value of Hazelnuts

One ounce or 100 grams of hazelnuts contain:

• Calories: 628 kCal
• Carbohydrates: 16.7 g
• Protein: 15 g
• Fibre: 9.7 g
• Fats: 60.8 g

7. Raisin

Raisins are dried grapes and have a wrinkly texture. The dehydration of grapes includes either sun drying method or microwave drying.

Raisins have very high iron content. Therefore, it can help fulfil iron deficiency and help with anaemia. Anaemia is a condition where the body has low iron levels, resulting in poor oxygen transport inside the body. In addition, a handful of raisins may help relieve constipation and improve your digestive system.

Raisins are high in sugar, and people often use them as toppings for yoghurt, cereals, trail mix etc.

Nutrition Value of Raisins

100 grams of raisins contains:

• Calories: 308 kCal
• Carbohydrates: 74.6 g
• Protein: 1.8 g
• Fibre: 6.8 g
• Fats: 0.3 g

8. Fig/Anjeer

Dried figs or Anjeer are the edible fruit of the Ficus tree. You can eat them raw or use them in jams and marmalades. Figs are high in sugar and have a sweet and crunchy flavour.

Figs have very high fibre content, both soluble and insoluble. Therefore, consuming figs can help with many gastric disorders, constipation and even irritable bowel syndrome, promoting a healthy gut. 

You can take figs raw with some milk for breakfast to obtain all the nutrient values.

Nutrition Value of Figs

One ounce or 100 grams of figs contain:

• Calories: 74 kCal
• Carbohydrates: 19.2 g
• Protein: 0.8 g
• Fibre: 2.9 g
• Fats: 0.3g

Diet Tips for Dry Fruits

Dry fruits are rich in energy, proteins and calories. However, salted or roasted nuts may have added preservatives and additional calories. They may also have unwanted, unhealthy fats, which are bad for your health. Therefore, you should always be mindful of store-bought nuts.

Many people are allergic to nuts and dry fruits. For example, if a dish contains nuts and dry fruits that you might be allergic to, its consumption can have severe adverse effects. It can cause sneezing, throat inflammation, swelling, diarrhoea, trouble breathing, hives etc. 

Consuming too many dry fruits can cause unwanted and unhealthy weight gain. It is because dry fruits have high fat and calorie value. However, you can quickly go overboard while snacking on nuts. Therefore, you should always consume them in moderation.

 It equates to any one of the following handfuls of individual nuts:

• Almonds: 20-30
• Cashews: 15
• Hazelnuts: 20
• Macadamias: 15
• Peanuts: 40
• Pistachios: 30
• Walnuts: 10 (whole or 20 walnut halves)

Having too many nuts in one sitting can also lead to various gastrointestinal irregularities. For example, it can cause gas, indigestion, diarrhoea, bloating etc.

People who have hypertensive issues should avoid nuts high in sodium like almonds, cashew and macadamia. High sodium levels can cause spikes in blood pressure levels, leading to other disorders.