Benefits Of Dry Fruits

Introduction

Dry fruits are made by drying fresh fruits from sunlight or dehydration methods.

Drying make the new nutritions more concentrated and beneficial.

Dry Fruits are great source of fibre and energy.

Drying is a very old process to preserve fruits, vegetables and meat for future use.

There are two main methods to dry fruits.

First is the Convective drawing method. This method is about drying fruits in sunlight or in an oven while not exceeding 60 degrees celsius.

The second one is Lyophilisation, it is the most expensive one. In this method the fruits get freeze on minus 38 degrees celsius to preserve.

Now first, let's talk about some of the most common dry fruits and their nutritional composition.

                          

1) Almonds 

Almond nut is a very popular nut, that grows in many countries around the world.

Almonds are actually seeds not nuts, but people consider them as nuts.

We can eat Almonds as a snack or add them in several dishes or sweets.

Almonds also contain many important vitamins and minerals.

1 ounce or 28 grams of almond contains.

164 calories, 14.2 gram total fat, 6.11 gram carbs,  3.54 gram fibre, 1.23 gram sugar, 76.3 MG calcium, 1.5 MG iron, 76.5 MG magnesium, 200 mg potassium, 7.22 MG Vitamin E, and 0.323 mg riboflavin.

2) Cashew

Cashew nut is used as an ingredient in gravies or as a snack.

They are also used in garnishing sweets.

100 gram of cashew contains

533 kcal energy, 34.19 gram carbs, 43.5 gram total fat, 18.22 gram protein, 4.37 MG calcium, 2.2 MG copper, 6.68 MG iron, 292 MG magnesium, 1.66 MG manganese, 593 MG phosphorus, 660 MG potassium, 12 MG sodium, and 5.78 MG zinc.

3). Peanuts

Peanuts are also known as Earth nuts and groundnuts, they are legumes that are related to soy and lantils.

peanut oils, peanut protein, and peanut flour are some of the peanut products.

100 gram of peanut contains

567 calories, 49gram total fat, 0mg cholesterol, 18 MG sodium, 705 MG potassium, 16 gram carbs, 27 gram protein, 9% calcium, 25% iron, 15% Vitamin b6, and 42% magnesium.

Health Benefits Of Dry Fruits

Polyphenols, tannins and flavonoids are some of the antioxidants you can easily find in any dry fruit.

like almond, they contains riboflavin which helps in development of bones and muscles and produce energy.

Almond, peanuts and walnuts are all good sources of Vitamin E.

Peanuts contain Vitamin K and zinc which helps in preventing blood clotting and boost immune system.

Pistachio and dried bananas are good sources of Vitamin b6, which helps in preventing anaemia and cholesterol.

Brown coated nuts are high in fibre which helps in preventing constipation.

Dry fruits are also good source of protein and iron, iron helps to prevent anaemia and protein promote muscle growth and weight loss.

Walnuts contain omega 3 and omega 6 fatty acids ( polyunsaturated fatty acids), which helps in brain function and promote eye health.

Many nuts contains heart protective benefits such as Almonds and dates.

Dates may protect heart from some heart problems such as atherosclerosis and Almonds contain mono unsaturated fatty acids (MUFA), which may help in improving Heart function.

Some of the dry fruits may also help in weight management such as apricots, prunes, and raisins, they may also prevent anaemia.

Dry fruits also help in lowering cholesterol levels in body,  cashew help in hypertension and may also prevent diabetes.

Almonds is one of the dry fruits which may promote hair growth and also may prevent hair loss, they may also slow Down aging process.

Cashew are also important for healthy skin because they are full with Niacin, which helps in preventing skin disorders.

They also contains copper which prevent free radical damage and also protect against pigmentation and dermatitis.

Almonds help in preventing inflammation and gives moisturized skin, it also whitens the skin.

       

Side Effects

Nuts contain high amount of calories which may result in increased weight.

Commonly dry fruit contains around 35-65% sugar, which may result in many  unhealthy problems if consumed in high amounts.

Eating too many dry fruits may promote risk of Gastrointestinal problems, tooth Decay, sugar crash and asthma.

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