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Top 10 Dry Fruits To Add In Your Diet | With Their Nutritional Value & Health Benefits

Health | Posted by 365Doctor | 16-03-2022 | Comments

Top 10 Dry Fruits To Add In Your Diet | With Their Nutritional Value & Health Benefits

Dry Fruits are rich in minerals, proteins, fiber, and vitamins add to that they are tasty & delicious too. This is an excellent & healthy substitute for daily snacks. Consumption of dry fruits enhances energy & stamina; also as they are rich in fiber which means better digestion, and overall health. It has calcium, and phosphorus that improve bone health & can protect you from fractures. It refers to the healthiest treats that can be the best source of calories, and fats.

Here we have compiled the 10 dry fruits to add in your diet that are as follows-

TOP 10 BEST DRY FRUITS TO ADD IN YOUR DIET IN INDIA

Almonds

Almonds are rich in components that are best for your diet as it moves quickly & relatively easily through digestive tracts, and helps to function properly. This dry fruit is referred to as ‘brain food’. It has a high level of vitamin E to maintain health, and alertness of the mind. This is low in carbs, and high in protein & fiber.

NUTRITIONAL VALUE

Calories-165

Protein-6g

Fat-14g

Carbohydrate-6g

Fiber-3g

Pistachios (Pista)

Pista has high protein, dietary fiber, gluten-free, Non-GMO, zero trans fat, zero cholesterol. This helps to boost energy, and you can easily add to your diet. They are a rich source of antioxidants, vitamins,minerals, iron & calcium.

NUTRITIONAL VALUE

Total Fat-33.98g

Protein-19.52g

Carbohydrates- 41.67g

Sugar-NIL

Cholesterol-NIL

Saturated fatty acids-4.18g

Trans Fatty Acid-NIL

Mono Unsaturated Fatty Acid- 19.23g

Polyunsaturated Fatty Acid- 12.75g

Cashews (Kaju)

Cashew is rich in Manganese, Potassium, Copper, Iron, Magnesium, Zinc, and Selenium. This is high in protein, dietary fiber, no gluten, no GMO, zero trans fat, zero cholesterol. This gives a good quantity of monounsaturated fats.

NUTRITIONAL VALUE (100g)

Calories -553

Total Fat- 44g

Sodium-12mg

Potassium-660mg

Carbohydrate-30g

Dietary fiber-3.3g

Sugar-6g

Protein-6g

Apricots (Khumani)

Apricots are low in calories, free from fat, and sodium. It contains no cholesterol. They are sun-dried for ideal sweetness, and nutrient rich in fiber, antioxidants, potassium, and magnesium. This is very beneficial to your overall health , and general wellness. It helps to build muscles, and supports organs or tissues. This is a good source of Vitamin A, and Vitamin B6. It has the source of fiber, iron, calcium, potassium, and protein. It can enhance the deliciousness of baked goods such as cookies, cakes, muffins, and bread.

NUTRITIONAL VALUE (100g)

Calories -48

Total Fat- 0.4g

Sodium-1mg

Potassium-259mg

Carbohydrate-11g

Dietary fiber-2g

Sugar-9g

Protein-1.4g

Dates (Khajoor)

Dates promote weight loss, treat constipation, work wonders for bone health, strengthen immunity, improves brain, and heart health, and even prevent diseases like Alzheimer. This is an excellent source of phytonutrients, plant compounds that may have health benefits. This helps to stimulate the immune system, reduce inflammation, prevent DNA damage, and improve hormone regulation. This is high in antioxidants and vitamin A that helps to make your skin glow in a natural, and healthy way,

NUTRITIONAL VALUE (100g)

Calories -282

Kazelnuts

Hazelnuts help to support healthy bowel movel, reduce weight gain, protect against cell damage, lower cholesterol, improve insulin sensitivity, support heart health, reduce inflammation, and improve sperm count. It is sweet in flavor, and can be eaten raw, roasted or ground into a paste. This is rich in hazelnuts that are rich in nutrients, and have a high content of protein, fats, vitamins, and minerals.

NUTRITIONAL VALUE (100g)

Calories -628

Total Fat- 61g

Sodium-0mg

Potassium-680mg

Carbohydrate-17g

Dietary fiber-10g

Sugar-4.3g

Protein-15g

Walnuts (Akhrot)

Walnuts are rich in Antioxidants, and are referred to as the super plant source of Omega-3s. They help to decrease inflammation, and promote a healthy gut. This is the best dry fruit to improve gut health, and reduce the risk of heart disease. This is also a source of alpha-linolenic acid, an omega-3 fatty acid that can help blood flow easier.

NUTRITIONAL VALUE (100g)

Calories -654

Total Fat- 65g

Sodium-2mg

Potassium-441 mg

Carbohydrate-14g

Dietary fiber-7g

Sugar-2.6g

Protein-15g

Raisins (Kishmish)

Raisins are full of antioxidants that are a good source of antioxidants. It contains iron, calcium for bone health, cardiovascular health, Eating a few raisins every day can give you youthful, glowing, clear, and healthy skin. This contains antioxidants that rejuvenate the skin, and prevent damage & sagging. Raisins purify the blood & therefore also keep acne & pimples away.

NUTRITIONAL VALUE (100g)

Calories -299

Total Fat- 0.5g

Sodium-11mg

Potassium-749 mg

Carbohydrate-79g

Dietary fiber-3.7g

Sugar-59g

Protein-3.1g

Prunes

Prunes are a good source of fiber, which helps to lower cholesterol and your risk of heart disease. Eating prunes before going to bed is connected with lower blood pressure, as they decrease plaque buildup, and bad cholesterol and limit inflammation in your body. This helps in digestion, controls the urge, high in potassium, provides a good source of iron, builds bones & muscles, and lowers blood pressure.

NUTRITIONAL VALUE (100g)

Calories -240

Total Fat- 0.4g

Sodium-2mg

Potassium-732 mg

Carbohydrate-64g

Dietary fiber-7g

Sugar-38g

Protein-2.2g

Dry Figs

Dry Figs are high in calories that are loaded with fiber, and are the best source of dietary fiber, and are full of essential minerals such as potassium, magnesium, iron, and calcium. This helps to maintain the digestive tract, and helps in digesting food quickly.

NUTRITIONAL VALUE

Calories -74kcal (raw figs), 249kcal (dried figs)

Dietary fiber-2.9g (raw figs), 9.8g (dried figs)

Protein-0.75g (raw figs), 3.3g (dried figs)

FREQUENTLY ASKED QUESTIONS-

Is cashew good for weight loss?
Magnesium in cashew nuts is essential for regulating the metabolism of fat & carbohydrate of fat & carbohydrates which may further help you to lose weight. Cashews are relatively good sources of protein which is key to losing weight.
Does Cashew Increase weight?
No, Cashew Nuts do not cause weight gain.
How much dry fruit should you eat a day to lose weight?
4-7 pieces
Is almond & Pista same?
Pista has 572 calories, and almond has 579 calories. Almonds are lighter in carbs, heavier in fat & similar to pista for protein.
How to lose weight with nuts?
STEPS-
Top hot or cold cereal with nuts for a nourishing breakfast.
Sprinkle almonds on top of yogurt.
Add peanuts to nonfat frozen yogurt.
Use nuts to replace croutons in salads or soups.