Dry Fruits Health Benefits, Nutrients, Side Effects, Varieties, and More

Dry Fruits Health Benefits, Nutrients, Side Effects, Varieties, and More

Dry fruit is a type of dried fruit. The majority of its moisture content is eliminated naturally or using a dehydration technique. Sun rays or dehydrators are some of the procedures used to eliminate the moisture content from the fruit.

The majority of the nutritious content of fresh fruit is found in nuts and dry fruits. As a result, they are extremely advantageous. Almonds, pistachios, dates, cashews, walnuts, and hazelnuts are all naturally occurring nuts. At the same time, raisins, Anjeer, and figs are dried fruits.

Table of Contents

9 Nutritious Dry Fruits Health Benefits

dry fruits health benefits
Dry Fruits Health Benefits

Immune Enhancers

Dry fruits are high in potassium, magnesium, calcium, zinc, phosphorus, and vitamins A, D, B6, K1, and E. These nutrients are necessary for a strong immune system.

According to one study, dry fruits high in polyphenols aid enhance immunity by having anti-inflammatory properties. It is because of the antioxidant characteristics of several dry fruits. It also aids in the elimination of free radicals and the reduction of oxidative stress.

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Properties for Weight Loss

Dry fruits are high in carbs and fibre. As a result, they are one of the best snacks. Dietary fibre keeps you fuller for longer and reduces your desire to snack between meals. As a result, your calorie intake decreases. Simultaneously, dietary fibre promotes gut health and improves bowel motions.

Weight loss relies on two fundamentals: calorie restriction and a healthy gut. As a result, dry fruits high in dietary fibre aid in weight loss. According to research, the fat content of various nuts takes time to absorb in your body. As a result, it prevents weight growth.

Dry Fruits to Improve Gut Health

Another advantage of the dietary fibres in dried fruits is that they boost gut health. Dry fruits are high in soluble and insoluble dietary fibre. These dietary fibres contribute to stool bulk.

As a result, dry fruits aid in the maintenance of a healthy bowel movement. According to a recent study, dry fruits like prunes contain bifidobacteria, which aid with digestive health.

Skincare Advantages

Free radicals are unstable molecules that cling to the oxygen in the body. As a result, healthy cells are deprived of oxygen, resulting in oxidative stress. According to research, oxidative stress can cause a variety of skin illnesses as well as chronic inflammation.

As a result, an antioxidant-rich diet can assist you in achieving and maintaining healthy skin.

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Cardiovascular Health

Many dried fruits, such as walnuts, are high in omega-3 fatty acids. Omega-3 fatty acids help lower triglyceride levels in the blood, which aids with cholesterol control. As a result, it aids in reducing artery congestion and, as a result, reduces the likelihood of heart attacks. Omega-3 also aids in the prevention of plaque buildup in the arteries.

According to a recent study, eating specific types of nuts such as almonds, walnuts, and pistachios may help reduce the risk of cardiovascular illness and coronary heart disease. The study backs up the idea to include more nuts in one’s diet as part of a healthy diet.


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Bone Health

Dry fruits are high in minerals such as magnesium, boron, vitamin K, and calcium. These nutrients have an impact on our bone health. Our skeletal system, for example, is high in calcium, and certain dry fruits, such as dried apricots and figs, help provide necessary levels of calcium. As a result, they help to prevent bone problems and strengthen our bones.

Calcium deficiency in the body can result in disorders such as osteoporosis. The bones become more weak in this disease, increasing the likelihood of unexpected fractures. As a result, eating a healthy amount of dry fruits can help reduce the risk of osteoporosis. According to research, a low boron intake may cause bone problems.

Helpful for Type 2 Diabetes

According to a 2017 study, there is a link between dry fruits and type 2 diabetes. Nuts and dried fruits can effectively fight metabolic illnesses like type 2 diabetes. Their distinct macronutrients, micronutrients, and other bioactive components are responsible for their diabetes-fighting properties.

Dry fruits are high in fibre, fat, minerals, and bioactive compounds. These chemicals contribute to the modulation of many gene processes at the cellular and molecular levels. According to several research, the dietary fibre in many dry fruits, such as cashews, helps to decrease blood sugar rises by lowering insulin levels.


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Cancer Prevention

Several studies have shown that dry fruits can help prevent cancer. Dry fruits, such as almonds, are high in phytonutrients due to their vitamin A content. These nutrients have been shown to help prevent some types of cancer. According to the conclusions of a study, there is an inverse association between the consumption of dry fruits and the risk of cancer.

According to the study, eating 3-5 servings of dried fruits per week, such as raisins, figs, prunes (dried plums), and dates, may help reduce the incidence of prostate, pancreatic, colon, stomach, and bladder cancer.

Also Read – 11 Foods High in Nutrients for a Healthy Body

Blood Pressure Control

High blood pressure can be caused by low magnesium levels in our body. It can cause a variety of additional problems, including stroke, kidney failure, and even heart attacks.

Almonds, one of the most popular dry fruits, are naturally high in magnesium, containing around 76.5mg per 28g serving. As a result, eating almonds in your diet can be extremely healthy.

According to one study, using magnesium in dietary supplements can help diabetic hypertensive adults lower their blood pressure. Magnesium is a natural vasodilator that keeps blood vessels from contracting. As a result, it aids in the maintenance of appropriate blood pressure.

The Different Types of Dry Fruits and Their Health Benefits


Almonds are the prune tree’s seeds. They are low-carb nuts that come salted, unsalted, raw, or roasted. Raw almonds are low in sodium and hence beneficial to persons with high blood pressure. Almonds, on the other hand, are high in calories and can be detrimental to those with type 2 diabetes. As a result, you should consume them in moderation.

Almonds are also good for your memory. Furthermore, the antioxidants and omega-3 fatty acids included in almonds aid to slow the ageing process of brain cells.

The simplest method to incorporate almonds into your diet is to use them as a topping for oatmeal, in an almond milkshake, or simply eat them raw for breakfast.

Almond Nutritional Value

Unsalted almonds provide the following nutrients in 100 grammes:

744 kCal (Kilocalories)
59.9 g fat
26.9 g carbohydrate, 15 g fibre
25.4 g protein


Pistachios are members of the cashew family and grow on trees. The nuts can be yellow or green, and the pistachio’s hard shell enclosure protects the nut/seed.

Pistachios are high in micronutrients and macronutrients such potassium, magnesium, and vitamin B6. Vitamin B6 is a necessary component for the body since it aids in the production of haemoglobin in the blood.

Haemoglobin is essential for the delivery of oxygen to numerous cells throughout the body. Furthermore, pistachios are high in vitamin A, a form of carotenoid. Carotenoids are necessary for better vision.

Pistachios are best consumed uncooked as a delightful snack. They’re also widely utilised in flavoured milk and milkshakes.

Pistachio Nutritional Value

Pistachios contain the following nutrients in 100 grammes:

kilocalories: 626
16.2 g Carbohydrates, 19.8 ng Protein, 10.3 g Fibre
53.5 g fat

Read More – Pistachios Health Benefits, Nutrients, Side Effects, Recipes, and More

Specific dates

Dates are the fruits of the palm tree and contain only one seed. Dates with no seeds, on the other hand, are available in the market. They are a common dried fruit that people eat during the winter. Furthermore, they are naturally desiccated and have a low moisture content. Dates provide various health benefits despite being high in calories and sugar.

Dried dates are high in dietary fibre, which keeps you full and suppresses cravings. It is high in iron, which aids in the prevention of anaemia. Dates may aid in weight loss, boost haemoglobin levels, enhance digestive health, and offer energy.

Dates are high in antioxidants and polyphenols by nature. Antioxidants aid in the reversal and prevention of oxidative damage caused by free radicals within the body.

Dates are a good snack because they are quite filling. One method to incorporate dates into your diet is to eat them for breakfast with milk. It’s a filling and healthful supper.

Dates’ Nutritional Value

Dates contain the following nutrients in 100 grammes:

317 kCal in calories
75.8 g carbohydrate
2.5 g protein
8.3 g fibre
0.4 g fat


Cashew nuts are the cashew tree’s seeds. They include a lot of nutrients, fibre, and plant protein. Cashews are also strong in monounsaturated fats, which are good for you. They are also high in polyphenols and antioxidants.

Polyphenols aid in the reduction of inflammation, which aids in the enhancement of immunity. Cashews are rich in vitamin E, vitamin B6, protein, and magnesium. As a result, they aid in the reduction of bad cholesterol and the risk of heart disease. Cashews can also help you lose weight.

Cashews’ scientifically confirmed effects on type 2 diabetes are one of its many health benefits. Cashew nuts can help reduce blood sugar levels and keep insulin levels stable. As a result, type 2 diabetes patients benefit from them.

Raw cashews can be eaten for breakfast or as an evening snack. You can also incorporate them into your diet by incorporating them into milkshakes.

Cashew Nutritional Value

One 100 g serving of cashews contains: [1]

596 kilocalories
Protein: 21.2 g Carbohydrates: 22.3 g
3.3 g of fibre
46.9 g fat


Walnuts are the nuts of the Juglans tree. These nuts are protected by a thick outer casing that must be removed to access the nut.

Walnuts are also a good source of plant-based Omega-3s, which are an important nutrient. Because of their high omega-3 concentration, they are extremely good to brain function. They have a distinct texture and shape that is reminiscent of the human brain.

The brain-sharpening effects of omega-3, as well as walnuts’ distinctive form, make them popular as brain food. DHA, an omega-3 fatty acid, maintains the brain health of neonates, improves cognitive function in adults, and prevents or slows age-related cognitive decline.

Walnuts’ vitamins, minerals, proteins, and antioxidants aid to relieve stress, prevent cancer, and improve hair and skin. The carbs and proteins in walnuts contribute to the total calorie value, making them particularly satisfying. You can eat walnuts as raw nuts or add them to oatmeal or yoghurt for breakfast.

Walnut Nutrition Facts

One ounce (100 grammes) of walnuts contains the following nutrients:

kilocalories: 687
11 g carbohydrate
15.6 g protein, 6.7 g fibre
64.5 g fat


Hazelnuts are a type of tree nut with a crispy, sweet, and nutty flavour. They have a stiff seed coat covering that must be removed in order to access the nut. Hazelnuts are a high-nutritional-value nut.

Hazelnuts boost low-density lipoprotein levels, which can help reduce blood cholesterol levels. They are also a good source of iron, which our bodies need for a healthy oxygen supply.

Hazelnuts can be used in milkshakes, pies, truffles, and other baked goods.

Hazelnuts’ Nutritional Value

One ounce (100 grammes) of hazelnuts contains the following nutrients:

kilocalories: 628
16.7 g carbohydrate
15 g protein
9.7 g fibre
60.8 g fat


Raisins are wrinkly-textured dried grapes. Grapes can be dehydrated using either the sun drying method or the microwave drying method.

Raisins contain a lot of iron. As a result, it can aid with iron deficiency and anaemia. Anaemia is a disorder in which the body’s iron levels are low, resulting in inadequate oxygen transport within the body. Furthermore, a handful of raisins may aid in the relief of constipation and the improvement of your digestive system.

Raisins are high in sugar and are frequently used as a topping for yoghurt, cereal, trail mix, and other foods.

Raisins’ Nutritional Value

100 grammes of raisins include the following nutrients:

308 kCal in calories
74.6 g carbohydrate
1.8 g protein
6.8 g of fibre
0.3 g fat


The edible fruit of the Ficus tree is dried figs, also known as Anjeer. You can eat them fresh or make jams and marmalades with them. Figs have a sweet and crisp flavour and are heavy in sugar.

Figs contain a lot of fibre, both soluble and insoluble. As a result, eating figs can help with numerous stomach issues, constipation, and even irritable bowel syndrome, while also supporting gut health.

You can eat figs fresh with milk for breakfast to get all of the nutrients.

Figs’ Nutritional Value

One ounce (100 grammes) of figs has the following nutrients:

74 kilocalories
19.2 g carbohydrate
Fibre: 2.9 g Protein: 0.8 g
0.3g of fat

Dry Fruit Side Effects: Diet Tips

Dry fruits provide a lot of energy, proteins, and calories. However, salted or roasted nuts may contain preservatives and calories. They may also contain undesired, undesirable fats that are harmful to your health. As a result, you should always be cautious of store-bought nuts.

Many people have nut and dry fruit allergies. For example, if a dish contains nuts or dried fruits to which you are sensitive, eating it can have serious consequences. It can cause sneezing, throat inflammation, edoema, diarrhoea, difficulty breathing, hives, and other symptoms.

Excessive consumption of dry fruits can result in unwelcome and harmful weight gain. This is due to the high fat and calorie content of dry fruits. Snacking on nuts, on the other hand, can rapidly lead to overindulgence. As a result, you should consume them in moderation at all times.

The Australian Dietary Guidelines prescribe 30g of nuts per day. It’s the equivalent of any of the following handfuls of individual nuts:

  • 20-30 almonds
  • 15 cashews, 20 hazelnuts
  • 15 macadamias, 40 peanuts
  • 30 pistachios
  • 10 walnuts (whole or 20 walnut halves)

Having too many nuts in one sitting might potentially cause gastrointestinal issues. It can, for example, produce gas, indigestion, diarrhoea, bloating, and other symptoms.

Hypertensive people should avoid high-sodium nuts such as almonds, cashews, and macadamias. High sodium levels can induce blood pressure spikes, which can lead to various problems.


Dry fruits and nuts are high in protein, calories, and a variety of macro and micronutrients. They are also a good source of energy because they contain natural carbohydrates.

Varying nuts and fruits have different nutritional properties, and a good combination of these can provide a supply of nutritious snacks. Dry fruits and nuts are nutritious, and their delicious flavour makes them simple to incorporate into your diet.

So, instead of cookies and chips, try replacing them with healthful dry fruits. To get their nutritional value, eat them as snacks or blend them into smoothies and milkshakes.

Frequently Asked Questions (FAQs)

Q. What is the healthiest dry fruit?

A. Each dried fruit has its own set of advantages. As a result, selecting the healthiest dried fruits is dependent on your needs. However, due to their nutritional benefits, almonds and walnuts are among the most nutritious nuts. They include a lot of vitamins, potassium, and calcium. These nutrients can assist improve general health and immunity.

Q: What are the advantages of dried fruits?

A. Dry fruits can help you lower your cholesterol, lose weight, and improve your heart and gut health. They give energy without the use of artificial sugars and contain a variety of macro and micronutrients that are necessary for optimal health.

Q. Which dry fruits should be consumed on a daily basis?

A. If you do not have a chronic ailment, all nuts are healthful and safe to eat. You should, however, consume them in moderation. You can eat up to 30 grammes of nuts and dried fruits each day. They provide all of the nutrients required to keep the eyes and brain healthy.

Q. Are dry fruits harmful to one’s health?

A. Although dry fruits are not harmful if consumed in moderation. However, eating too many nuts and dried fruits can result in weight gain. It may also induce gastrointestinal problems such as bloating, indigestion, and so on.

Q. Which dry fruit makes you gain weight?

A. Sugary dry fruits such as figs, raisins, and cashews can cause weight gain if consumed in excess. Furthermore, consuming packed or flavoured dry fruits with extra preservatives and sugar may result in weight gain.

Q. Which dry fruits are good for children?

A. Raisins are a wonderful dry fruit alternative for children since they are high in iron, copper, phosphorus, and magnesium, all of which are vital elements for growth and overall health. Walnuts are also beneficial to a child’s development since they aid in correct brain development.

Q. When can I give dry fruits to my child?

A. If you want to include dry fruits in your child’s diet, wait until he or she is 7-8 months old. Then, you can incorporate dry fruits in your children’s breakfast, lunch, or evening snacks. They can also be served with milk.

Q: Which dried fruit is best for the developing brain?

A. The ideal nuts for optimal brain function and development are almonds and walnuts. Almonds include vitamin E, which supports healthy brain cell growth and protects cell damage. Simultaneously, DHA (an omega-3 fatty acid) aids in the protection of a newborn’s brain health.

Q. Which dried fruits are beneficial to weight loss?

A. Fibre-rich dry fruits are beneficial to weight loss. Pistachios, walnuts, dates, and almonds, for example, have a high fibre content and can help you lose weight.

The fibre content in dry fruits keeps you fuller for longer, suppresses your hunger, and keeps you from overeating. Dietary fibre takes time to absorb and helps to keep you from gaining weight.

Q. Can we eat dry fruit while dieting?

A. Yes, eating moderate portions of appropriate dry fruits can help you lose weight. To maximise weight loss advantages, eat dry fruits in moderation, such as pistachios, walnuts, dates, and almonds.

Q. Which nuts are safe to eat during pregnancy?

A. Cashews contain important proteins and zinc, both of which are required for proper foetal growth. During pregnancy, eating apricots and figs may help to control a mother’s digestive function.

Raisins help prevent anaemia since they are high in iron and fibre. Pistachios and dates can also help alleviate muscle weakness and weariness.

Q. Which nuts should be avoided during pregnancy?

A. Before changing your diet, always check your doctor, especially if you are pregnant. However, all nuts are nutrient-dense and safe to eat throughout pregnancy. If you have gestational diabetes, however, you should avoid raisins and dates since they might trigger blood sugar rises.

Q. Is it safe to eat dry nuts when pregnant?

A. Yes, eating nuts while pregnant can help you get the nutrition you need. Furthermore, they can alleviate constipation, improve intestinal health, provide energy, and protect against oxidative stress.

Q. What types of dried nuts are good for diabetics?

Cashews can assist those who have type 2 diabetes. Cashews include unsaturated fats that can help reduce blood sugar levels and offer energy.

Q. How much dry fruit should a diabetic consume on a daily basis?

A diabetic patient should consume no more than 30 grammes of dried fruits per day. Consuming more than the recommended quantity can result in excessive cholesterol or an increase in blood sugar. Before incorporating dry fruits into their daily diet, they should also consult with their doctors.

Q. Which dry fruit is the healthiest?

A. Almonds are high in protein, as well as other minerals and nutrients like magnesium, calcium, potassium, and iron. These minerals are required for proper physiological function. As a result, almonds are regarded as the healthiest dry fruit.

Q: Which dry fruit has a high protein content?

A. Natural protein is abundant in almonds, pistachios, cashews, walnuts, and peanuts. These dry fruits can provide up to 20% of your daily protein requirement.

Q. What is the problem with dried fruit for diabetics?

A. Diabetics should avoid dried cranberries and raisins because they contain natural sugars that cause blood sugar increases. The unusually high sugar content makes it challenging to maintain stable blood sugar levels.

Q. Is Kaju beneficial to diabetics?

A. Yes, Kaju and cashew can assist persons with type 2 diabetes control their insulin levels. Furthermore, they include a lot of “healthy fats” that keep you energised without interfering with your cholesterol and blood sugar levels.

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