For our daily needs, nature has given us foods by consuming them, so we can stay fit and healthy. Dry Fruits are one of them. There are many amazing health benefits of Dry Fruits. If we consume regularly, we can take maximum benefits of dry fruits. In this article we will discuss here all required information regarding dry Fruits
What are Dry Fruits:– When water content of fruits removed are called dry fruits. Removal of water can be naturally, sun dry or it can be through dehydrators. Dry Fruits do not have juice and are not fleshy. There are many health benefits of Dry Fruits. They are easily available. Dry Fruits are very rich in calories, and other important vitamins & minerals. They look costly, but, if we calculate monthly expenses, they are affordable, because we have to consume a small quantity daily.
Given below are the Health benefits of Dry Fruits
Metabolism:– Consuming Dry fruits can Boost your Metabolism. The process where foods convert into energy is called Metabolism. Old cells maintained and new cells generated by this energy. It means, if you consume dry fruits, your metabolism will increase and you will get quick energy from your food, you remain energetic all the time. Metabolism is directly proportional to weight loss.
Antioxidant:- The other benefit of consuming dry fruit is Antioxidant property. Dry fruits are rich in Antioxidants. Antioxidants protect us from the damage caused by free radicals. They also help us in preventing diseases like cancer.
Consumption:– As dry fruits are very high in calories and sugar contents. while consuming you should adjust dry fruit in your daily calorie intake. Your calorie intake should not cross your daily limit after adding dry fruits. Daily calorie requirements may different from person to person depending upon their activity level. Soaking requires a quantity in the water at night and consumes an empty stomach in the morning for better results. If you combine dry fruits with other foods having carbs, dry fruits do not let release sugar quickly in the blood. It will go in the blood very slowly, which means GI will go down. You can combine dry fruits with nuts.
Let’s discuss about five Dry Fruits which are most popular i.e. Raisins, Dates, Fig, Prunes and Apricot. we are discussing here about Dry Fruits not Nuts i.e. Almond, Cashews, Peanut, Pistachio and walnut.
- Raisins:– Raisins are made from grapes. It has 299 calories and 79.2 g carbohydrates in 100g raisins. Raisins are very sweet in taste with more content of Sugar 59.2 g. Raisin also has calcium, iron Magnesium, Phosphorus, Potassium and dietary fiber. Consumption of raisins improve our digestive system and gut health. It increases energy levels. Overnight soaked raisins should be consumed in the morning to take maximum benefits. It enhance taste and nutritional value if we use as toppings in oats and with milk. People who have diabetes should consume in moderation. Raisins are very good for our bones also due to calcium nutrient. It has iron in very good quantities and is very beneficial for anemia patients.
For nutritional value of nuts and dry fruits click on LINK
- Dates:– Date is very sweet dry fruit. It is a natural sweetener and can be a substitute for sugar. It has a high content of natural Sugar i.e. 63.4 g. Dates have antioxidant properties. Means, it prevents our body from damage caused by Free Radicals. Due to antioxidant properties it reduces the risk of cancer. It also has calcium, iron, phosphorus, magnesium etc. Due to such minerals, It increases bone density and strengthens the skeleton. Heart feels good to have dates. It is a very good source of energy. It fights with constipation. It also supports skin and hair. You should avoid excess consumption of dates, as it is very high in calories and can result in weight gain.
- Fig:- Unlike other dry fruits, Fig has very less calorie content i.e. 75 in 100g, Fig also has less sugar or carbohydrates in comparison to other dry fruits. But fig is very rich in Dietary Fiber, Calcium, Iron, Potassium, Phosphorus and Magnesium. It helps prevent constipation and keep your gut healthy. It also helps in anemia due to the high content of iron. Calcium and Phosphorus supports our bone health. If you want to keep your heart healthy and blood pressure under control include fig in your diet regularly. Due to less calories and cabs you can enjoy little extra quantity considering your daily calorie intake.
- Prunes:-Dried plum is known as Prunes. Prunes have a very good taste. Like other other dry fruits it also has many vitamins and minerals which help our overall health. It acts like a natural laxative due to high dietary fiber present in the prunes. It improves bowel movement. Due to antioxidant properties, prunes keep you younger. It is very helpful to women over 40 years old. It is very high in phosphorus and calcium which support formation and maintenance of bones. Prunes can be combined with your snacks.
For benefits of Nuts click on LINKS
- Apricot:- We consider dried apricot as dry fruit. Due to its medicinal properties and health benefits, It is used worldwide . It is very helpful to remove weakness and laziness. It is very high in calories and also very high in major vitamins and minerals. It has more iron than other dry fruits mentioned above and can be very useful for anemia patients. It can increase more oxygen in the body. you can use 3 to 6 apricots twice in a day considering your daily requirement.
Conclusions:– As mentioned above all dry fruits have their own quality. Considering the individual requirements one can use. The best way to use these dry fruits is the combination of all dry fruits. They all are very tasty and healthy if used in the limits, as excess eating of anything can be harmful to your body.