Likewise, other sources like vitamin B, vitamin C, proteins and other ingredients should be the daily part of your diet chart; Dry fruits are small but are tremendously rich sources of minerals and proteins that one should intake as the daily ingredient. Every diet expert always recommends dry fruits in the diet plan in order to keep the body healthy and fit. There are numerous of dry fruits that are much fibrous and healthier such as almond, raisins, cashew nuts, pistachios dates, walnuts etc.

As many people eat a few dry fruits just as in meal but they are not aware of the Health Benefits of Dry Fruits. Every dry fruit has some exceptional properties and is treated as the best ingredient in improving the health conditions. Though they are available in small packs, they are effectively rich in proteins and vitamins.

Raisins are the most common type, followed by dates, figs, prunes, and apricots. Other different varieties of dried fruit are also available; sometimes they are available in a form of candy (sugar coated). These include mangoes, cranberries, pineapples, apples and bananas. You can preserve dry fruits for much longer time.  There are several health benefits of dry fruits over fresh fruits. Some of them are –

Health Benefits of Dry Fruits You Should Know

Almonds –

Almonds are enriched in protein, vitamin B1, iron, phosphorus, and copper.  A daily intake of almonds helps the body in producing new blood cells, aid the desired functioning of all the crucial organs, and raise the haemoglobin levels of the system. It is also very beneficial for your skin too.

Almond paste with milk or milk cream can work surprisingly on the complexion, makes skin fairer and glossy. Adding rose petals to this paste can give you more effective results. This almond paste concatenates with water or cream is also beneficial in the treatment of eczema.  It also gives reliefs to the constipation problems. Almond oil can be directly applied to the scalp and massage gently prevents hair loss and stimulates hair growth, it also gives relief from a headache.


Health Benefits of Dry Fruits includes Raisins in the list which is another effective source that improves immune power and prevents from many diseases. They are dried form of grapes which can be of green or black in color. Raisins contain sugar in high amount and are very beneficial in progressive diseases.

This benefits much when you are recovering from a certain disease or after a long treatment. They are very helpful with constipation issues. It is very beneficial for people, who are suffering from low iron levels, it increases the iron level and you can gain weight in a healthy manner by regular intake of raisins.

Raisins tend to stop cavities to teeth, experts recommend parents to offer raisins to kids in their meals so that other food helps to displace the remains of raisins from their teeth.


Walnut is the only dry fruit or nut that contains the essential omega- 3 fatty acids. This fatty acid contains alpha linolenic acid or ALA, arachidonic acid and linoleic acid. They are full of mono-unsaturated fatty acids or MUFA which is very good for the heart as they decrease the levels of triglycerides.

Regular eating of walnuts is beneficial in increasing good cholesterol levels or the HDL. Melatonin is another important component of walnuts that efficiently protect against irritation and other similar related health issues. The other important components include thiamine, vitamin B6, riboflavin, folates, and niacin.



They are very rich in fiber and protein content.  They also contain anti-ageing properties which are very beneficial for skin. Since it does not contain any cholesterol, it is great in monosaturated fat which is excessive in improving the cardiovascular condition.  It also effectively eliminates the radicals by high antioxidant levels, which is beneficial in preventing cancer.

Very few people know that not only almond oil is used in cosmetics even cashew nut oil is also used in a number of cosmetic products. During summer it also reduces tan and also recovers cracked heels.

Cashews are rich in magnesium level that is why it helps in building muscles and bones along with endorsing the health of gums and teeth. Dry fruits and nuts are supportive in enhancing the energy levels and reducing stress. It also prevents from myriad diseases because of varied vitamin and minerals.

Pistachios –

Pistachios are very rich in nutrients that are indulged in Vitamin E, they shields the skin from ultraviolet rays that comes directly from sun. Pistachios also protects from skin cancer, and premature aging. Pistachio oil has soothing properties, which basically helps in smoothen your skin.

They are a natural moisturizer and give the skin natural glow. It also contains carotenoids, zeaxanthin, and lutein, which are hardly found in nuts. Moreover, it also contains antioxidants, which neutralize the skin radicals, thus avoiding aging. Pistachios also stabilize blood sugar, prevent heart disease, helps in digestion, and provide protein and fiber to the body.

Always select pistachios having some cracks. And it is also advisable to pick shelled pistachios rather than unshelled.

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Some More Health Benefits of Dry Fruits-

Keep Heart Diseases Away

As in general people are now more affected by heart problems and eating a right amount of dried fruits keeps the heart disease away. A right way to prevent cardiovascular problems, dry fruits and nuts help in reducing the risk of coronary heart problems.

Dry fruits such as cashews contain mono-unsaturated fats, which promote cardiovascular health. While pistachios nuts contain vitamin B6 that avoids heart problems and protect you from atherosclerosis, which is a main cause of strokes.

Prevent Anemia

Enriched in high iron levels, dry fruits like raisins, prunes and apricots basically fights with other bacteria’s and  prevent anemia. Dry fruits have finest levels of vitamins and minerals and are a natural key to weight management.

Maintain Cholesterol

Another Health Benefit of dry Fruits is they easily manage the cholesterol level. While cashews hold zero cholesterol, pistachios have fats that are helpful in dropping high cholesterol levels. Raisins are rich in iron, potassium, phosphorus and magnesium, and promote blood circulation. A daily intake of almonds, raisins, and pistachios maintains the cholesterol level to the extent.

Improve Hemoglobin Levels

Dry fruits are a rich source of potassium, fiber, vitamin A and copper. Prunes are beneficial in maintaining high energy level, while cashews contain high copper which helps in energy production. Almonds assist the developing of new blood cells and are tremendously effective in maintaining and enhancing hemoglobin level.

Beneficial For Body

Dry fruits contain unsaturated fats, phosphorus, vitamin B, copper, and iron that are beneficial for the proper working of the crucial organs of the body.

A raisin alone is a powerful foundation of calcium and vitamin A that is valuable for bone formation and avoids weakening of vision. Cashew with high levels of magnesium and calcium supports healthy muscles and gums. Walnuts with omega – 3 fatty acids termed as the ‘Brain Food’, that are necessary for brain development.

Dry Fruits are tasty and a convenient snack that replaces high-calorie snacks. Having a 0% of cholesterol and null fats these nuts are all essential nutrients.

Above you have read a number of Health Benefits Of Dry Fruits and a regular intake of some dried fruits in the meal improves the immune system.