Medical studies have shown that dry fruits are rich in proteins, vitamins, minerals, and dietary fiber. They make for a delicious and healthy snack as well.
Dieticians have therefore recommended eating them in your diets to stay healthy. Examples of dry fruits include apricots, walnuts, almonds, cashews, dates, walnuts, brazil nuts, hazelnuts, raisins, prunes, and pistachios.
Dieticians have further recommended them instead of your regular snacks because they are filled with healthy nutrients. Many of them are also considered superfoods due to their high nutritional value. Thus, choosing them over regular snacks helps you avoid unhealthy fats, and carbohydrates that promote weight gain.
It was also found that dry fruits help people with low metabolisms. With certain kinds of dry fruits, your metabolism will be boosted, and you are on your way to losing weight.
So, let’s look at the best dry fruits for health, and their health benefits.
1. Almonds
It is good to substitute slmond for conventional snacks, which are generally high in sugar. This is because almonds have rich antioxidants and zero cholesterol. This makes it a healthy snack substitute that can be enjoyed anytime.
Being a fruit with meager amounts of calories, eating small amounts of almonds daily can provide your body with high levels of nutrients that benefit your overall health. The nutrients on offer here include proteins, mono-saturated fats, and antioxidants.
Also, if you usually have constipation, respiratory issues, and heart disorders, go for almonds. It is also great for the hair, skin, and teeth.
2. Cashews
As a rich source of vitamins E and B6, cashew nuts are loaded with several health benefits. They can bring a rich texture and flavour to various dishes.
Studies have also shown that cashews provide close to 73% of the recommended daily dose of magnesium to your body, which is very beneficial for weight loss. With such content, your body will be able to regulate fat and carbohydrate metabolism.
3. Raisins
Using raisins in both sweet and savoury food preparations is good for your health. The fruits made from dehydrated grapes have been known to reduce acidity and help indigestion.
For instance, if you want to maintain a low-salt diet, which can be difficult to find a snack with both low salt and weight loss properties, you will have it raisins. Medical research has indicated that raisins help in improving blood sugar control.
With high amounts of iodine, Raisings are a great snack for people trying to lose weight.
4. Walnuts
These are highly nutritious fruits loaded with vital Omega-3 fatty acids, dietary fibers, proteins, antioxidants, vitamins, and minerals.
The fatty acid component helps you to reduce body fat, which is also suitable for cardiovascular health.
5. Pistachios
You want to protect your heart, prevent diabetes and boost your immunity? Pistachios are the answer because they help in lowering bad cholesterol levels.
As a frequent snack consumer, you can benefit from eating pistachios because they have very high amounts of fibre, which helps your body feel full for longer periods. With a good amount of fibre in your system, you will be experiencing good digestion and bowel movement. Pistachios are also one of the healthiest late night snacks you can eat.
6. Dates
These are dry fruits rich in vitamins, proteins, minerals, and natural sugar. You can use them in different types of sweet dishes or consume them on your own. With such properties, you are guaranteed relief from constipation, apart from treating anemia.
With their high fibre content, dates are rich in flavour and very good for weight loss. The fibre content will also help you suppress your mid-day hunger by making you feel full. In this way, you will avoid snacking between your meals.
The Vitamin B5 content helps boost your stamina, making you be able to exercise for a longer period and work towards getting your ideal weight.
7. Apricots
With apricots in your system, you already have 47% of your daily vitamin A needs in a single serving. They are also a good source of potassium, vitamin E, and copper.
Like all antioxidant vitamins (A and C), Vitamin E protects your cells from damage caused by free radicals. If you are in a country where the sun is at its strongest in the summer, dry apricots are suitable for your skin, eyes, and immune system.
Apricots can also stop you from feeling hungry till at least 5 hours after you eat them, and they also provide your body with magnesium, which regulates fat metabolism.
To further enjoy them, you can add them to desserts while cooking as they have a slightly sweet taste.
8. Prunes
Prunes are dried plums, that are highly nutritious. This dry fruit is an excellent source of fiber, potassium, beta-carotene (vitamin A) and vitamin K. One interesting health benefit of prunes is that they have natural laxative properties..
Consuming prunes has been said to help boost bowel movement, stool frequency and consistency. Prunes are very effective at relieving constipation.
