From heart health to weight loss: Benefits of dry fruits you didn’t know

Here is a list of commonly available and super-nutritious dry fruits that should be consumed every day for all the health benefits that they possess.

Most of us, in our school days, were told to munch on a handful of soaked almonds to improve our memory or eat a few dates for breakfast. Mothers and grandmothers would religiously soak, grind and blend a combination of dry fruits to be added to milk and fed to toddlers.
 

These would be based on recipes passed on to them through generations for achieving weight gain and immunity for young children. Dry fruits like almonds, walnuts, dates, raisins etc. are traditionally known to be a powerhouse of nutrients. They are said to provide us with a host of health benefiting properties, if eaten in moderation.

Here is a list of commonly available and super-nutritious dry fruits that should be consumed every day for all the health benefits that they possess.
 

Almonds: An everyday dry fruit you should never skip. One of the most commonly consumed dry-fruits, almonds have several health benefits for people across age-groups. Here are a few reasons on why you should munch on a handful of almonds every single day.
Heart Health: Being naturally high in monounsaturated fatty acids and Vitamin E, almonds help in maintaining healthy cholesterol levels. Presence of magnesium and potassium also help to maintain normal blood pressure and heart function. Add them in your daily diet and watch out for effective results.
Weight Management: High dietary fibre, proteins and good fats present in almonds makes you feel fuller and thus helps to avoid overeating. Studies have shown that those on an almond-enriched diet had greater reductions in weight, waistline circumference and body fat.
Blood Sugar Control: Experts believe that when almonds are had along with a meal, the monounsaturated fatty acids in almonds helps to slow down the release of glucose into the blood stream and thus prevents sudden spikes in the blood sugar levels.

Walnuts: A powerhouse of goodness, walnut is loaded with health benefiting properties. Including walnuts in your diet everyday can have several health benefits. These brown and crunchy delights are a treat to the taste buds. Whether you use them in salads or in desserts, walnuts taste good in almost all forms.
Brain Food: Walnuts have a number of neuroprotective compounds such as vitamin E, Omega 3 fatty acids and antioxidants which help to enhance cognitive function. They help to fight stress and promote a sense of calm. According to studies, vitamin E and flavonoids in walnuts also help to destroy harmful free radicals that can cause dementia.
Cancer Fighting Properties: Regular consumption of Walnuts can help to reduce the risk of pancreatic and breast cancer as well as reduce the proliferation of cancer cells. Research has shown that its high ALA (Alpha Linolenic Acid, which is an Omega 3 Fatty acid) and melatonin content maybe responsible for its chemo-preventive properties.
Good for Skin and Hair: Walnuts are rich in B-vitamins and antioxidants that fight free radical damage thus delaying and helping prevent wrinkles and other signs of ageing. Further, the presence of biotin helps to strengthen hair and reduces hair fall. Include it in your daily diet and watch out for results.

Dates: Don’t miss your date with this Iron-rich dried fruit. Talk about winters and this gooey yet super-delicious dry fruit comes to mind. This wholesome and nourishing delight can be savoured in any form, be it dessert or as a snack as well.
Iron Content: Dates are an excellent source of Iron and hence extremely beneficial for people suffering from anaemia. If you feel that you've been suffering from the symptoms of anaemia, then you may add this this nutritious delight in your daily diet.
Energy Booster: Being naturally high in sugars such as glucose, fructose and sucrose, dates can give an immediate boost of energy. It is often used for breaking fasts since it helps to revitalise the body instantly.
Eases Digestion: The fibre content present in dates helps to promote digestion and also relieves constipation. It is a very good home remedy to keep constipation at bay. Ripe dates are also rich in Potassium which has been shown to control diarrhoea.
 

Apricots: The dried version of the beautiful orange fruit is full of antioxidants and good for your skin too. Loaded with the goodness of vitamin A, apricots could help in enhancement of vision. Other than this, it also helps keep the immune system in check.
Good for Eyes: Apricots, owing to their rich Pro-vitamin A and beta carotenoid content, are known to prevent age related loss of sight in older people. It also helps to strengthen the optic nerves. Make this wondrous food a part of your daily diet and watch out for results.
Antioxidants and Iron Rich: Apricots have a very high level of antioxidants which helps to fight the negative effects of free radicals. They also have anti-cancer properties and inhibit cancerous growths. Apricots are a good source of Iron so regular consumption helps to prevent the development of anaemia.
Healthy Skin and Bones: Apricots help in maintaining healthy bones due to their high calcium and potassium content. Calcium is required for bone formation and development while potassium is instrumental in the absorption, distribution and excretion of Calcium in the body. The presence of antioxidants and Vitamin C help to reduce fine lines and wrinkles and gives the skin a smooth appearance. It also enables faster cell regeneration to replace the dead skin cells.