Dry fruits are the best munchies for evening snacks or those uninvited hunger pangs throughout the day. Remember how in school days our mothers used to religiously make us eat a handful of almonds to improve our memory, that is because they know the nutritional value of dry fruits and they are also aware of eating dry fruits benefits too. Dry fruits and nuts are the perfect ‘quick-fix’ super food that most people depend on to satiate those unbidden cravings because these are easily available and beneficial for health.

Nutritional value of dry fruits and nuts

The nutritional value of dry fruits and nuts helps our body in many ways. Dry fruits like almonds, cashews, dates, raisins, apricots, walnuts, etc. are proved to be a powerhouse of nutrients as per the traditional point of view. People often depend upon fresh fruits for eating healthy and get the required nutrients but dry fruits are even more beneficial than fresh ones. Studies have revealed that dry fruits contain superior quality and higher quantity of vitamins, minerals, and antioxidants, etc.

Nutritional Value of Dry Fruits

Eating Dry Fruits benefits

There are so many benefits of eating dry fruits, as dry fruits are beneficial in improving heart health, weight management, it also helps in controlling the blood sugar level. Some dry fruits are considered to be the nutrition value food as they have cancer fighting properties, they also provide glow to the skin. Some dry fruits act as an energy booster and eases digestion. The other eating dry fruits daily benefits are like they help in getting protection from cholesterol, anaemia, strengthening of immune system and many more as they are rich source of Iron, Copper, Dietary fibers, Vitamins, Calcium, Potassium, Phosphorus, Magnesium, Zinc, Protein and Riboflavin. After reading this, hope you understand eating dry fruits daily benefits in regards to a healthy life. 

Calories in dry fruits

However dry fruits and nuts are to be consumed in a controlled and prescribed manner as there are calories in dry fruits. Only a required serving of dry fruits is advised to consume on a daily basis. Dry fruits are either sun-dried or artificially dehydrated fruits or their nutritional values are different than the fresh ones. Since the water content is removed to a certain level so dried fruits are high in calories. While consuming dry fruits, you should consider the number of calories in dry fruits and take the correct amount of calories otherwise it will not give you enough nutrition or benefits.

  • Almond is most common and popularly known among the category of dry fruits. One ounce (28-gram) of almonds contains 3.5 grams of fiber, 6 grams of protein, 14 grams of fat, Vitamin E, B2, manganese, magnesium, iron, copper, and phosphorus.
  • Walnuts are popularly known for their health benefits. A serving of 1 cup (30 grams) of walnut contains energy: 200 calories, carbohydrate 3.89 g, sugar: 1 g, Fiber: 2 g, Fat: 20 g, iron: 0.72 mg, calcium: 20 mg, protein: 5mg.
  • Raisins are actually grapes that have been dehydrated in the sun or artificially dried in a food dehydrator. Raisins aren’t exactly a low-calorie or low-sugar treat. Raisins are an exceptional source of calcium, boron, fiber, iron, antioxidants, and antimicrobial compounds which help in removing free radicals from your blood and may prevent damage to your cells and DNA.
  • Apricots are those beautiful yellowish-orange colored delights that are great in taste as well as health benefits. They look like smaller versions of peaches. Apricots are in abundance of vitamin A and E which are wonderful for eye health. They contain rich amounts of Vitamin C and antioxidants which contribute to healthy and glowing skin.
  • Cashews contain lower fats than most nuts but they are so delicious in taste. One ounce of raw cashews contains 157 calories, 8.56 g of carbohydrate, 1.68 g of sugar, 0.9 g of fiber, 1.89 mg of iron, calcium, manganese, phosphorus, zinc, magnesium, and sodium. They also contain Vitamin B, C, and DFE folate. A one-ounce serving of cashews is around 18 whole cashews.

Watermelon Diet Plan

Dry fruit Nutritional value –

Our body reflects what we eat and we are advised to eat healthy for a healthy lifestyle, hence all the Dietitians, Nutritionists, and doctors always advise us to eat dry fruits and nuts for healthy bones, muscles, nerves, teeth, and skin. The nutritional value of dry fruits is a broad concept as these days dry fruits are not only limited to satiate those uninvited cravings or a healthy option for evening snacks or garnishing of desserts and custards but they are also an indomitable source of nutritional values and health benefits. So you can also add dry fruit nutritional value in your life by consuming them in a proper amount.

Hope this article helped you in knowing the nutritional value of dry fruits, as dry fruits are not only meant to add taste and flavor to the food it also act as a nutrition value food that helps you in many ways to get a healthy life.