Nutritional Value of Dry Fruits and Nuts.

Everyone likes Dry Fruits and Nuts. Here, I have given the Nutritional Value of Dry Fruits and Nuts. I have also given importance and Functions of these nutrients in the human body.

Table of Nutritional Value of Dry Fruits and Nuts can be useful when you add these nuts and dry fruits in your diet. Please keep in mind that Nuts and Dry Fruits are very high in Calories.  Consumption in excess amounts of nuts and dry fruits may lead to weight gain.

If you want to add Nuts and Dry Fruits in your diet.  First go through the table of  Nutritional Value of Dry Fruits and Nuts. You should calculate your daily intake calories. Deduct the amount of calories from your diet and add the same amount of calories from Nuts and Dry Fruits. If you add extra in our diet. It can lead to weight gain. If you do not want to deduct calories from your existing diet. You have to burn extra calories equivalent to the calories of nuts and dry fruits you have added to your diet.

To take benefit of these Nuts and Dry Fruits or The best way to consume Nuts and Dry Fruits is to soak these nuts and dry fruits overnight in water and consume in the morning. You can also add these nuts and dry fruits in your Oats, Milk, Daliya, yogurt. Nuts and Dry Fruits are Antioxidant and boost metabolism, so that you remain energetic and fit.

Tables having Nutritional Value of Dry Fruits and Nuts.

NUTRIENT PER 100G	NUTRITIONAL VALUE OF NUTS
	Nutritional Value of Almonds	Nutritional Value of Walnut	Nutritional Value of Cashews	Nutritional Value of Pistachios	Nutritional Value of Peanuts
Calories	576	654	553	562	567
Protein (g)	21.2	15.2	18.2	20.6	25.8
Total Fat (g)	49	65.2	44	45.4	49.2
Saturated Fat    (g)	3.7	17	7.8	5.6	6.8
Carbohydrates (g)	21.7	13.7	30.2	27.7	16.1
Dietary Fiber (g)	12.2	6.7	3.3	10.3	8.5
Sugar (g)	3.9	2.6	5.9	7.7	4.7
Calcium (mg)	264	98	37	105	49
Iron (mg)	3.7	2.9	6.7	3.9	2.4
Magnesium (mg)	76	158	292	121	168
Phosphorus (mg)	136	246	593	376	346
Potassium (mg)	705	441	660	1025	705
Vitamin E (mg)	25.6	0.7	0.9	0.6	3.4

 

NUTRIENT PER 100G	NUTRITIONAL VALUE OF DRY FRUITS
	Nutritional Value of       Fig	Nutritional Value of   Dates	Nutritional Value of Raisins	Nutritional Value of Prunes	Nutritional Value of Apricot
Calories	74	282	299	240	241
Protein (g)	3.3	2.5	3.1	2.2	3.4
Total Fat (g)	0.3	0.4	0.5	0.4	0.5
Saturated Fat (g)	0.1	0.1	0.1	0.1	0.3
Carbohydrates (g)	19.2	75	79.2	64.1	62.6
Dietary Fiber (g)	9.8	8	3.7	7.1	7.3
Sugar (g)	16.3	63.4	59.2	38.1	19
Calcium (mg)	162	64	53	43	13
Iron (mg)	2	1	1.9	0.9	2.7
Magnesium (mg)	68	43	32	41	29
Phosphorus (mg)	67	62	101	69	71
Potassium (mg)	680	696	746	828	259
Vitamin E (mg)	0.1	0.05	0.1	0.4	0.9

 

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Given below is the brief knowledge of each nutrient, its functions, and the importance in the human body. I have also given diseases that can result from deficiencies.

• Calories:-

• Function: All physiological processes can happen by Calories.

• Importance: Essential for overall body functions and maintaining weight.

• Deficiency: Not applicable, but insufficient calorie intake can lead to malnutrition.

• Protein:-

• Function: Building blocks of tissues, enzymes, hormones, and immune system components.

• Importance: Crucial for growth, repair, and maintenance of body tissues.

• Deficiency: Protein-energy malnutrition, leading to muscle wasting, stunted growth, and weakened immune system.

• Total Fat:-

• Function: Source of energy, insulation, and absorption of fat-soluble vitamins.

• Importance: Essential for cell structure and hormone production.

• Deficiency: Rare, but can lead to skin issues and difficulty absorbing fat-soluble vitamins.

• Saturated Fat:-

• Function: Important for hormone production and cell structure.

• Importance: Necessary in moderation, but excess intake can contribute to heart disease.

• Deficiency: Not applicable.

• Carbohydrates:-

• Function: Primary source of energy for the body.

• Importance: Vital for brain function and physical activity.

• Deficiency: Rare, but inadequate intake can lead to fatigue and compromised cognitive function.

• Dietary Fiber:-

• Function: Aids in digestion, promotes bowel regularity, and helps control blood sugar levels.

• Importance: Supports digestive health and may reduce the risk of certain diseases.

• Deficiency: Constipation, digestive issues, and increased risk of certain diseases.

• Sugar:-

• Function: Provides a quick source of energy.

• Importance: Should be consumed in moderation; excess intake can contribute to obesity and metabolic issues.

• Deficiency: Not applicable, but reducing added sugars is often recommended.

• Calcium:-

• Function: Essential for bone and teeth formation, blood clotting, and nerve function.

• Importance: Vital for maintaining strong bones and preventing osteoporosis.

• Deficiency: Osteoporosis, rickets in children.

• Iron:-

• Function: Essential for oxygen transport in the blood.

• Importance: Crucial for preventing anemia and supporting energy production.

• Deficiency: Iron-deficiency anemia, fatigue, weakness.

• Magnesium:-

• Function: Involved in muscle and nerve function, blood glucose control, and bone health.

• Importance: Supports various biochemical reactions in the body.

• Deficiency: Muscle cramps, fatigue, abnormal heart rhythms.

• Phosphorus:-

• Function: Component of DNA, RNA, ATP, and bone structure.

• Importance: Essential for energy metabolism and bone health.

• Deficiency: Rare, but can lead to weakness and bone pain.

• Potassium:-

• Function: Regulates fluid balance, muscle contractions, and nerve signals.

• Importance: Critical for heart health and maintaining proper blood pressure.

• Deficiency: Weakness, fatigue, irregular heartbeat.

• Vitamin E:-

• Function: Antioxidant, protects cells from damage.

• Importance: Supports immune function and skin health.

• Deficiency: Rare, but can lead to nerve and muscle damage.

It’s important to have a balanced and varied diet to meet all required nutrients refer to table of Nutritional Value of Dry Fruits and Nuts. If you suspect a nutrient deficiency, it’s advisable to consult with a healthcare professional for proper diagnosis and guidance.