How healthy are dry fruits for you? | Are dry fruits healthy to eat every day?

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How healthy are dry fruits for you? | Are dry fruits healthy to eat every day?

We are here with our other piece of service regarding – How healthy are dry fruits? There is a record of perks and consecutive health results of dried fruits. We almost underestimate the nutrition that’s provided by these fruit components. Thus you will find all such content in just food and fitness.

These winter fruits can assist you plenty in being healthy and beautiful. Dry fruits, nuts, jams are healthy if taken in needful amounts. They are as nutritious as any fruit or food element. There is a listing of pros we receive from Dry fruits. Some are as follows:

They are rich in antioxidants that make our skin smooth and make it more stiff and powerful. Winter may be a season that needs more attention towards food instead of water and juices. Thus, dry fruits are the simplest option to include in your diet.

  • Our body needs more nourishment and care in winters. Dry fruits are winter fruits that keep us warm and are nutrient-dense to forestall any scarcity.
  • It contains zinc, calcium, omega-3 components that help the healthy growth of cells and is thus, excellent for our brain cells too. It helps with the improved functioning of brain cells by providing the desired nutrients and fats. Besides, the brain contains 60% fat content.
  • The components, found in any dry fruit, also include a protein that improves our hair and nail health. Calcium present in dry fruits and nuts strengthens our bones and promotes healthy growth.
  • Having a fist crammed with dry fruits can make us feel satiate or free of hunger that eventually stops yearn for eating more. It may result in less eating, resulting in weight loss with no deficiency.
  • The zinc component facilitates our organs to repair their tissues and make them function efficiently.

If you count them in supporting weight loss, then you ought to limit them to some extent as they’re not only nutritious but high in sugar and calories too. Their intake shouldn’t exceed 20-30 grams each day and will include snacks only instead of an entire diet.

Talking about its components, they contain vitamins and proteins. They are rich in minerals, which are essential and must be included in less amount.


Dry fruits, rich in minerals, fibers, proteins, and vitamins, help boost our immunity and avert lifestyle diseases, including cholesterol and diabetes.

Additionally, a component found in dry fruits, naming polyphenol antioxidant, improves blood circulation and decreased oxidative damage.

Are dry fruits healthy for the heart?

Dry fruits like walnuts, cashews, and almonds are rich in unsaturated fatty acids. As a snack, they serve you variant nutrients.

Although nuts also contain lots of calories, thus, advised to limit their portion intake. However, they’re always good to have them as snacks than other unhealthy carbs or fats.

  • A healthy and suitable diet plan, including an adequate amount of nuts, can even assist you to reduce the chance of coronary failure.
  • It reduces LDL or bad cholesterol and triglyceride, which lowers the risk of deposits in your arteries.
  • Besides, it rejuvenates the lines of your arteries. Reduces inflammation, which contributes to heart health.
  • Nuts decrease the danger of blood clots, liable for cardiac attacks. Heart-healthy substances found in nuts improve your health and reduce awe of heart diseases.

Omega-3 fatty acids:- Omega-3 fatty acids regulate heart pulse and reduce the risk of a heart attack.

Fibers:- Fibres make you feel satiated for a long and prevent overeating. Also, it lowers cholesterol and prevents digestive disorders.

Unsaturated fats:- These fats include two types of fats named monounsaturated and polyunsaturated. These fats are good for your health as they help decrease the bad cholesterol in the body.

Vitamin E:- Vitamin E prevents the development of plaque in your arteries. Plaque refers to the deposits in arteries that may cause a blockage, which further results in heart failure. Plaque is additionally liable for arteria coronaria disease and pain.

Supplementary stuff:- Several heart patients take plant sterols in their diet as healers. Plant sterol helps to lower blood cholesterol, which occurs naturally in nuts. Plus, nuts are full of L-arginine, which prevents blood clots in the arteries by making its wall more flexible.

How many nuts should we dine in a day?

Nuts are high in healthy fats but also in calories. Therefore, you should take care of its portions to ensure balanced eating.

For a serving, you can use a couple of nuts with your dishes, which is adequate to two tablespoons filled with nuts.

Also, avoid salted nuts and replace them with roasted ones, use the amount as you need. You can have its best benefits when combined with a spoonful of spread with desserts.

Dry fruits you ought to include in your diet


Almonds are high in antioxidants and sugar. These nuts also are considered good for your hair, teeth, and skin health. Plus, they contain no cholesterol at all. Eating almonds carefully helps relay constipation, respiratory, and heart conditions.


Dates contain natural sweets, vitamins, minerals, and proteins that relieve constipation and help reduce health problems such as in anemia.

Cashew nuts

Cashew nuts, added for dressing, textures, and flavours to many dishes, also contain vitamin B6 and E, which improve skin health by repairing tissues, strengthening the system. Moreover, vitamin E may be a quite antioxidant capable of evading infections and improving eyesight.

Raisins (Munakka)

Despite being sweet, this dried fruit can assist you to maintain healthy blood pressure levels. It also aids digestion, reducing acidity.


Vitamin A, its deficiency results in night-blindness, is often filled through one or two servings. Further, it serves us with vitamin E and C, protects the skin from free radicals, and limits sunburn or related infections. Therefore, they’re healthy to include in the diet, especially in summer, preventing harmful UV rays.


This nutrient-dense nut is found extremely rich in omega-3 fatty acids. Besides, it also contains an adequate amount of protein, vitamins, and minerals. Further, dietary fibers present in walnuts keep you satiate for a protracted interval.


These nuts are healthy for your heart as they lower bad cholesterol and avert diabetes. Moreover, its nutrition bolsters immunity and avoids many diseases.

These were some points that could help you to look upon your fitness. In such ways, you’ll find dry fruits helpful and healthy enough to incorporate them in your favorite food portions.

How should we eat dry fruits?

Although dry fruits are healthy to eat and gain the daily required nutrients, they must be taken in smaller chunks.

They boost fiber intake and become a huge source of antioxidants. The large amount of fiber in them makes them hard to digest.

Thus, Ayurveda suggests that soaking them overnight improves their digestibility. Also, rinsed dried fruits are easy to digest.

Related: would you like to read about its weight loss benefits, read more on – weight loss healthy foods, or want to examine a diet – what is a balanced diet.

Frequently Asked Questions

Should we eat dry fruits daily?

It is adequate to eat dry fruits in winters rather than summers. The reason being during winters our body relies more on nutrients from food items than from liquid. Moreover, calories and nutrition-dense food can serve your body providing micronutrients, carbs.

Therefore, it is beneficial to have dry fruits for few months instead of eating them for a whole year. Additionally, seasonal fruits are the best nurture from nature. Thus, we should prefer them as per seasonal fruits too.

How dry fruits can be bad?

Dried fruits are made from the retention of water contents. Thus dried fruits and nuts are nutrition-and-calorie dense that when taken in excess may lead to several health problems. Likewise, dried fruits are also high in sugar contents and may spike sugar content in the blood if taken a handful of it every day. Therefore, dried fruits are best for your health when included in small quantities.

How much dry fruits to eat every day?

You should consider 1-2 servings (each of 5-7 pieces) of the nuts and dry fruits in a day. The reason being, these nuts, and dried fruits are loaded with nutrients that we require in a small amount. Their excessive quantity may increase the problems of bloating and digestive disorders. Moreover, the candied fruits may increase your calorie intake and may lead to indigestion.

When should we eat dry fruits?

You can make your breakfast super delicious and nutritious by adding dried fruits. However, ensure the dry fruits are not candied (additional sugar or salt-coated fruits) as they will increase the amount of calorie intake. However, you can eat them at any time of the day.

Which nuts are the best for weight loss?

Dried fruits – raisins, prunes, dates; Nuts – walnuts, cashew nut, almonds, pistachios.
All these are best for weight loss that helps you reduce belly fat plus fulfills the daily required amount of micronutrients and vitamins.

Can we eat dry fruits during weight loss?

Absolutely! You should eat dry fruits during weight loss as they are good sources of fibers that boost your metabolism.

These nutrient-dense snacks keep you satiated and prevent overeating. Besides, these dry fruits are a good source of mono and polyunsaturated fats that induces a feeling of fullness for a longer period.

Do dry fruits reduce belly fat?

Dry fruits, like almonds, cashew, walnuts, raisins, pistachios, contain lots of fiber, mono, and polyunsaturated fats that keep you satiated for a long time. Moreover, such dried fruits are good sources of protein and micronutrients that increase efficiency to fulfill daily requirements of nutrition in your diet. Thus, they serve as beneficial snacks to reduce belly fat combined with some exercise routine.

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