Dry Fruits Benefits: 15 Reasons Why You Must Eat Them More Often Leave a comment

Did you know that dry fruits are the home to about 3.5 times more fiber, minerals, nutrients, and vitamins than fresh fruits? Moreover, dry fruits benefit people on weight loss diets as it’s the healthiest alternative to sugar. Surprisingly, most of us have not yet explored dry fruits’ nutritional richness and countless health benefits. 

Dry fruits have continued their legacy since ancient times. From being used in medicines to being a part of a healthy diet, dry fruits have multiple benefits. This blog will explore all the healthy and nutrition-rich dimensions of dry fruits. So, let’s gear up to know the benefits of dry fruits!

Dry or Dried Fruits: What Are They? 

Dry fruits refer to any fruit whose water content has been removed by drying methods, thus making the fruit shrink in size. It’s the most energy and nutrient-dense form of a particular fruit. Dry fruits have been in consumption since the Mesopotamian Civilization and have been the favorite of royal families due to their nutritional value, sweet taste, and longer shelf life. 

The most common types of dry fruits consumed are raisins, figs, dates, apricots, and prunes. However, there are also many other types and varieties of dry fruits. Moreover, fruits of other varieties such as apples, pineapples, bananas, mangoes, and cranberries are also dried, sugar-coated, and processed for being sold as dry fruits. If you are on a long trip, dry fruits are among the healthiest snacks options. That’s because they need no refrigeration and offer lots of health benefits.

15 Amazing Health Benefits of Eating Dry Fruits


As a result of their amazing nutritional portfolio and health benefits, dry fruits have spread across all civilizations and corners of the globe. It contains all the nutrients of fruit it’s made from. Let’s explore the health benefits of dry fruits in detail. 

Dry Fruits Promote Weight Loss. 

Dry fruits are home to many antioxidants. According to studies and observations, people consuming a handful of dry fruits each day have reported a healthy weight loss compared to people who don’t consume dry fruits. Thus, dry fruits benefits for weight loss diets thus helping reduce obesity and the diseases that come with it.

Dry Fruits Improve Memory.

All dry fruits contain an adequate amount of beta carotene, which helps in improving brain function and memory. It also helps in improving sleep quality and controlling mood disorders such as depression and anxiety. Thus, dry fruits benefit individuals with sleeping disorders and mood swings.

Dry Fruits Benefit Your Immune System.

Dry fruits contain many fibers, potassium, and other health-promoting plant compounds. Moreover, dry fruits also have a low insulin index and medium to negligible glycemic index. Thus, they don’t cause any sudden sugar spikes in the blood right after consumption. Moreover, regular consumption of dry fruits such as raisins leads to lowering blood pressure, thus decreasing blood cholesterol and inflammation makers. 

Moreover, dry fruits also help improve blood sugar control and keep your stomach full for long hours, thus keeping hunger pangs at bay. Besides, they also contain Vitamin A, B6, D, K1, and E. They also have high levels of polyphenols which increase inflammatory effects in the body.

Some dry fruits also contain antioxidant properties and their benefits. Thus, dry fruits help ward off many harmful diseases, and boost our immune system.

Dry Fruits Help To Improve Skin Quality 

According to some studies and research, oxidative stress caused due to free radicals in the body leads to many skin diseases, including chronic inflammation. There are many benefits of dry fruits for the skin as they contain loads of antioxidants that help prevent oxidative stress and the skin problems that come along with it. Thus, there are many benefits of dry fruits for skin.

Dry Fruits Benefits People With High Blood Pressure 

Blood pressure results from a low intake of magnesium which leads to its deficiency. Lowered blood pressure also leads to other health issues such as kidney failure, heart strokes, and heart attacks. Dry fruits such as almonds contain about 76.5 mg of magnesium in 28 gm of serving. Thus, instead of taking supplements, you can take dry fruits, which provide you with the right amount of magnesium and give you other nutritional benefits.

Dry Fruits Are High in Fiber 

Although dry fruits are shrunk and smaller versions of the fruits they are derived from, they are highly nutritious and contain about 3.5 times more fiber and minerals in comparison to the original fruits.

Dry Fruits Are Energy-Dense 

Dry fruits are an energy power pack, which is why dry fruits are mostly used in energy bars and chocolate bars. When talking about energy, the biggest source will be carbohydrates, and apricots, figs, and raisins are the greatest provider of carbohydrates. Dry fruits improve your stamina and help hold the body’s energy level for long.

Dry Fruits Benefits People With Cancer 

Dry fruits like almonds contain Vitamin A and phytonutrients, which helps in fighting tumors and cancers. According to studies, regular consumption of dried fruits such as raisins, prunes, and figs reduces the chances of cancers in the prostate, bladder, colon, pancreas, and stomach.

Dry Fruits Help In Keeping Bones Stronger and Healthy 

Dry Fruits contain nutrients like Vitamin K, calcium, magnesium, and boron. Dry fruits like apricots and figs help strengthen our bones and skeletal structure as they contain high amounts of calcium. Regular intake of dry fruits also helps in preventing osteoporosis which is caused due to the lack of calcium. Moreover, they also keep boron-related bone impairment issues at bay.

Dry Fruits Help In Preventing Heart Diseases 

Dry fruits such as walnuts contain omega-3 fatty acids, which help in reducing triglycerides, thus controlling cholesterol levels. Therefore, consumption of walnuts helps clear the plaque buildup in arteries which further prevents clogging of arteries and heart attacks. Thus, dry fruits benefits people with heart and coronary related diseases.

Studies also say that people with coronary heart disease and cardiovascular heart disease should increase their consumption of dry fruits such as pistachios and almonds.

Dry Fruits Helps In Improving Digestion 

Dry fruits such as anjeer and fig contain high fiber content, which helps in improving the process of digestion, thus preventing constipation and other such problems at bay. Thus, dry fruits help in improving digestion and maintaining proper gut health.

Dry Fruits Help In Reducing Type 2 Diabetes Risk 

Dry fruits contain many micronutrients, macronutrients, and bioactive compounds, which help in preventing the risks of Type 2 diabetes. Moreover, the bioactive compounds and molecules help control gene mechanisms from the molecular and cellular levels. Thus, dry fruits such as cashews help control insulin spikes and lower blood sugar levels.

Dry Fruits Help In Maintain Healthy Hair 

Dry fruits are true magical potions for hairs. Specifically, dry fruits like almonds and walnuts are mainly used by hair care industries for making their products. These dry fruits are a pure vitamin E, iron, and protein source. These compounds prevent hair fall by providing strength to the hair roots. 

When talking about dry fruits for hair, dermatologists also suggest regular consumption of dates and figs in order to promote hair growth. They are a tremendous source of iron that provide nutrients for hair growth. 

Dry Fruits Benefits People Having High Cholesterol Levels

When we consider dry fruits for lower cholesterol, it reminds us about tree nuts. Tree nuts like almonds and pecans specialize in dealing with LDL cholesterol, total cholesterol, and triglycerides. They reduce the cholesterol risks for many individuals. Experts also added dry fruits like walnuts, macadamias, and pistachios to this list, having similar qualities. 

Dry Fruits Help In Promoting a Healthy Lifestyle  

There are tons of dry fruits which contribute to promoting various health benefits. From boosting immunities to chronic diseases like diabetes, dry fruits are elixirs for all these diseases. Moreover, there are countless benefits of dry fruits for skin. Dry fruits can be consumed every day to lower the risk of tons of diseases. Thus, dry fruits benefits for weight loss diets thus helping them maintain a healthy lifestyle.

Mainly the nutrient content of dry fruits is the real attraction. Along with nutrients like protein, minerals, and fibers, these dry fruits are known for their taste factors. 

Different Types of Dried Fruits 

Have you already explored the benefits of dry fruits? Now let’s explore various types of dried fruits which you can include in your healthy diet. Without delay, let’s get started on this journey with OneGreen. 

OneGreen is Asia’s top marketplace for sustainable, safe, and natural products. As a marketplace, OneGreen offers a list of products such as personal care products, baby care products, foods & beverages, apparel, and much more. Besides, OneGreen checks the claims made by the brands carefully and onboards only quality brands.

Almond (Badam) 

Almonds (badam) is a delicately flavored nut that is actually the fruit’s seed from an almond tree. Also regarded as the “King of Nuts,” it’s off-white in color and encased within a brownish color hard shell. It’s low in carbohydrates and sodium-free. Here’s the nutritional portfolio of 100gm of low-carb almond nuts.

Fat59.9 gm
Carbohydrates26.9 gm

Besides its amazing nutritional portfolio, almonds are also rich in Vitamin E, antioxidants, and essentials. One can eat them raw, roasted, or with toppings in other foods and beverages. Regular consumption of almonds will help you in:

  1. Maintaining your cardiac health
  2. Keeping your hair and skin healthy
  3. Managing weight
  4. Controlling sugar levels in the blood and,
  5. Delays aging of brain cells.

Cashew (Kaju) 

Cashew (Kaju) is a kidney-shaped tropical seed derived from the cashew tree. They are utterly delicious, highly nutritious, and versatile. They have a slightly crunchy and sweet taste with a buttery texture. Here’s the nutritional portfolio of 100gm of cashew (Kaju):

Carbohydrates22.3 gm
Protein21.2 gm
Fiber3.3 gm
Fats46.9 gm

Moreover, cashew (Kaju) is also rich in Vitamin A, Vitamin B6, Vitamin E, proteins, and magnesium. It also contains minerals, fiber, monounsaturated fats, polyphenols, and antioxidants. It’s most famous for its health benefits for type-2 diabetic people. Regular consumption of cashew (Kaju) helps in:

  1. Weight Management
  2. Reducing the risks of coronary and heart diseases
  3. Maintaining blood sugar and insulin levels.

Apricot (Khumani) 

Apricot (Khumani) is a yellow-orange colored fruit with soft flesh and juicy texture. It was first cultivated in China 4000 years ago. Although it’s mainly consumed raw, one can also eat it dried or include it in some dishes. Here’s the nutritional portfolio of 100gm of apricot. 

Calories286 kCal
Carbohydrates3.89 gm
Proteins0.49 gm
Fiber0.7 gm
Fats0.14 gm

Besides, apricot (Khumani) is also rich in Vitamin A, beta carotene, Vitamin E, copper, and magnesium. Regular consumption of apricot will help you in:

  1. Improving eyesight
  2. Preventing wrinkles and protecting your skin from damages
  3. Boosting digestive health
  4. Reducing risks of heart attack and other related diseases
  5. Keeping your liver safe.

Pistachios (Pista) 

Pistachios (Pista) are green-colored seeds of the Pistachio tree. These nuts have been famous for thousands of years, originating from Western Asia. Here’s the nutritional portfolio of 100gm of pistachios or pistas. 

Calories626 kCal
Carbohydrates16.2 gm
Proteins19.8 gm
Fiber10.3 gm
Fats53.5 gm

Besides this, pistachios (pista) are also rich in Vitamin A, Vitamin B6, magnesium, and potassium. You can enjoy them well in milkshakes and flavored milk. Regular consumption of pistachios will help you in:

  1. Preventing diabetes
  2. Improving eyesight
  3. Lowering cholesterol levels
  4. Reducing weight, and
  5. Boosting Immunity 

Dates (Khajoor) 

Dates are a prevalent dry fruit which is actually the fruits derived from the palm tree. They are single-seeded and reddish-brown to blackish in color. One can find them in markets both in dried and fresh form. Dates (khajoor) contain about 60%-70% of sugar. Here’s the nutritional portfolio of 100gm of dates or khajoor.

Calories316 kCal
Carbohydrates75.8 gm
Proteins2.5 gm
Fiber8.3 gm
Fats0.4 gm

Besides these, dates also contain high amounts of fiber, iron, antioxidants, and polyphenols. Regular consumption of dates will help you in:

  1. Boosting energy and metabolism
  2. Increasing hemoglobin levels
  3. Enhancing the digestion process and gut health, and
  4. Weight management.


Hazelnut, also known as cobnuts, is a spherical to oval-shaped nut from a hazel tree. Also known as filberts, it generally tastes sweet with a slightly musty and earthy texture. There are three primary varieties of hazelnuts. Here’s the nutritional portfolio of 100gm of hazelnuts.

Calories628 kCal
Carbohydrates16.7 gm
Proteins15 gm
Fiber9.7 gm
Fats60.8 gm

Hazelnuts also contain Vitamin B6, Vitamin C, magnesium, potassium, sodium, and iron. Regular consumption of hazelnuts will help you in:

  1. Protecting against cell damage
  2. Improving insulin sensitivity
  3. Lowering cholesterol levels
  4. Maintaining proper cardiac health, and
  5. Weight management.

Raisins (Kismis)

Raisins (kismis) are a dried form of grapes that is prepared by drying grapes either under the sun or by any other mechanical process. Dark brownish in color, the taste, size, and color of raisins vary according to the grapes used for their preparation. Raisins contain high sugar content and can be used as toppings in trail mix, yogurt, cereals, etc. Here’s the nutritional portfolio of 100 gm of raisins.

Calories308 kCal
Carbohydrates74.6 gm
Proteins1.8 gm
Fiber6.8 gm
Fats0.3 gm

Moreover, raisins are also rich in iron and other nutrients. Regular consumption of hazelnuts will help you in:

  1. Weight loss
  2. Treating anemia
  3. Treating constipation 
  4. Improving your digestive system
  5. Increasing transport of oxygen within the body. 


Prunes are the dehydrated form of plums that are soft and chewy. It’s a yummy dry fruit rich in calcium, potassium, iron, Vitamin K, Vitamin B6, riboflavin, niacin, pantothenic acid, magnesium, manganese, and copper. Here’s the nutritional portfolio of 100 gm of prunes.

Calories90 kCal
Carbohydrates24 gm
Proteins1 gm
Fiber3 gm
Fats3 gm

Here are the amazing health benefits of prunes:

  1. It helps in promoting and maintaining proper bone health.
  2. It helps in reducing bad LDL, thus keeping heart diseases at bay.
  3. It supports healthy digestion.
  4. It has anti-inflammatory effects, which protect you against the worse effects of inflammation, such as skin damage.

Walnuts (Akhrot) 

Walnuts (akhrot) is a single-seeded, round nut from the Juglans family. Enclosed in a tough outer case, walnuts are first to split into two segments before being sold commercially. One can enjoy walnuts both salted or unsalted and roasted or unroasted. Here’s the nutritional portfolio of 100 gm of walnuts (akhrot).

Calories687 kCal
Carbohydrates11 gm
Proteins15.6 gm
Fiber6.7 gm
Fats64.5 gm

Besides these, walnuts also contain plant-based omega-3 fatty acids, vitamins, proteins, minerals, and antioxidants. Regular consumption of walnuts will help you in:

  1. Reducing stress
  2. Keeping your hair and skin healthy
  3. Improving brain functioning
  4. Improving cognitive performance, and
  5. Preventing cancer.

Makhana (Fox Nuts) 

Makhana, also known as Phool makhana, lotus seeds, and fox nuts, refers to the seeds from the Euryale Ferox plant. Besides being enjoyed in desserts, salads, and side dishes, makhana is used in traditional medicine technology to cure various diseases. Here’s the nutritional portfolio of 100 gm of makhana. 

Calories347 kCal
Carbohydrates76.9 gm
Proteins9.7 gm
Fiber14.7 gm
Fats0.1 gm

Moreover, makhana contains calcium, phosphorus, iron, magnesium, and antioxidants. Here are the benefits of Makhana:

  1. Stabilizing blood sugar levels.
  2. Promoting skin elasticity.
  3. Reducing triglyceride and cholesterol levels.
  4. Promoting weight loss.

Dry Berries 

Dry berries are the dried form of berries from which water has been completely removed. Here is the nutritional portfolio of dry berries. 

Calories57 kCal
Carbohydrates14.5 gm
Proteins0.7 gm
Fiber2.4 gm
Fats0.3 gm

Dry berries are rich in antioxidants and plant compounds such as anthocyanins, quercetin, and myricetin. The health benefits of dry benefits include:

  1. It helps reduce bad LDL, thus reducing the risks of heart diseases.
  2. It helps in improving memory and brain functioning.
  3. It helps in controlling blood sugar levels.

Dry Figs 

Dry figs, also known as anjeer, come from the ficus tree, a member of the mulberry family. It’s the sweetest fruit and among the oldest fruits discovered by mankind. It comes in purple or green-colored skin and has a mild sweet flavor. Dried figs are mostly used in Indian sweets. Here’s the nutritional portfolio of 100gm of dry figs.

Calories74 kCal
Carbohydrates19.2 gm
Proteins0.8 gm
Fiber2.9 gm
Fats0.3 gm

Dried figs are well known for their soluble and insoluble fiber content. Regular consumption of dried figs will help you in:

  1. Improving bone health
  2. Curing problems related to the reproductive system
  3. Treating respiratory disorders
  4. Controlling blood pressure
  5. Controlling and inhibiting the growth of cancerous cells
  6. Maintaining ideal weight and promoting weight loss.

Expert Diet Tips For Consuming Dry Fruits 

Although dry fruits are energy-dense and contain high amounts of proteins, store-bought nuts that are roasted or salted often contain unwanted preservatives. Thus, read the packaging of a particular product before it. It helps you ensure that there are fewer unwanted preservatives. 

Moreover, people who are allergic to nuts and dry fruits should stay away from such dry fruits. Furthermore, excessive dry fruits are also dangerous, which may lead to unwanted weight gain. According to The Australian Dietary Guidelines, a normal human should consume no more than 30 grams of dry fruits. 

Moreover, don’t munch too many nuts in one go. It may lead to gastrointestinal distress. People with hypersensitive issues should also stay away from nuts rich in sodium, such as cashews, almonds, etc. Always consume dry fruits within a moderate amount. 


Dry fruits and rich source of energy and natural sugars. Instead of gulping down junk foods, you can munch on some nuts and dry fruits as snacks. They are not just healthy but will also keep you full for a long time. We hope you enjoyed our blog on the health benefits of dry fruits. Drop them in the comment section below if you have any questions or doubts! Moreover, if you loved our article and want to share it with your fellow moms, don’t forget to! 


1. Which dry fruit can we eat daily? 

You can consume almonds, dates, and cashews daily. There’s no restriction regarding the dry fruits which you can consume daily. You can consume all dry fruits daily in moderate amounts.

2. What if we eat dry fruits daily? 

It’s completely fine to have a handful of dry fruits every day. However, make sure not to exceed the amount. Excessive consumption can lead to stomach upset.

3. Which are the best dry fruits which I should eat more often? 

The top dry fruits which you should eat more often are:

  1. Almonds
  2. Pistachios
  3. Cashews
  4. Apricots
  5. Dates 

4. What are the best dry fruits to lose weight? 

The most important dry fruits which help in weight loss are:

  1. Walnuts
  2. Brazil nuts
  3. Hazelnuts
  4. Almonds
  5. Apricots and dates.

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