The crunchy nuts and naturally sweet dry fruits make for excellent snacks, accompaniments for breakfast or just something to eat in-between meals. They also make for amazing additions to several recipes including a host of delectable desserts as well as non-veg dishes. In fact, dry fruits and nuts are very widely consumed in India in various forms. This isn’t only because of their delicious taste but also because of the incredible benefits of dry fruits.

If you are in the habit of eating them daily, you are doing something amazing for your body. If not, in this article, we give you 21 reasons why you need to add them to your diet.

Top 21 Benefits of Dry Fruits

1. Dry Fruits are loaded with several essential nutrients

What makes dry fruits and nuts a must-eat is the fact that they are full of several essential nutrients. They are loaded with proteins, fiber, healthy fats, antioxidants as well as several vitamins and minerals. 

Hence, eating a handful of these on a daily basis won’t just give you a boost of health but also fulfill your daily requirements of certain nutrients. 

2. Dry Fruits help boost energy and stamina

One of the best benefits of dry fruits and nuts is that they give you a boost of energy and stamina. Running low on energy or feeling a bit tired? Eating a few of these will give you energy instantly.

Since dry fruits are rich in natural sugars and nuts help you feel satiated, they are the best food that you can eat for an energy boost. 

3. Are good for building immunity

As dried fruits are loaded with numerous essential nutrients, they help in building overall health and immunity.

Most dry fruits and nuts are a very good source of fibers, proteins, calcium, iron, antioxidants etc. and all of these nutrients come together to help build better resistance against diseases. This is one of the most important reasons why you must include them in your daily diet.

4. Help maintain a healthy weight

Dry fruits are usually associated with weight gain but did you know that eating them can help you lose weight too? Well, dry fruits are basically superfoods that when combined with the right diet, they can help you maintain a healthy weight.

So, no matter what your weight goals might be, including dry fruits in moderation in your diet is always a good idea.

5. Promote a healthy gut and keep your stomach happy

Dry fruits and nuts like anjeer and almonds are very good for your stomach and overall digestive health. Since they are a very good source of fiber, they promote healthy bacteria and boost your gut health.

They also keep the stomach happy by keeping issues such as constipation at bay. Almonds, walnuts as well as dried figs work as excellent natural laxatives.

6. Help maintain heart health

Another one of the benefits of dry fruits is that they are very good for maintaining your heart health. Whether it is almonds, walnuts or raisins, they are all very good for your heart.

Almonds are known to reduce the ‘bad cholesterol’ or LDL in your body while maintaining the levels of good cholesterol. Whereas, walnuts are known to keep your arteries clear. All in all, dry fruits and nuts are extremely beneficial for your heart health.

7. They are also good for your brain

How can we possibly leave behind the benefits of dry fruits and nuts for the brain? Almonds as well as walnuts are excellent brain foods. 

They don’t just help improve your memory but also enhance other cognitive functions and keep your brain working well. Hence, to stay sharp, add a few nuts and dry fruits to your daily diet.

8. Are good for your bone health

Did you know that nuts and dry fruits can also aid your bone health? Almonds, dried figs as well as cashews are actually very good for your bones.

Eating them regularly won’t just improve your bone density but also prevent diseases like osteoporosis. 

9. They are also a pretty good source of antioxidants

Antioxidants are essential substances that your body needs to fight off and prevent the damage caused by free radicals. The damage caused by free radicals to your cells can often lead to severe diseases such as cancer and cardiovascular diseases.

The good thing is that dry fruits and nuts like dried figs, almonds and walnuts are loaded with these antioxidants. Moreover, antioxidants also help delay the signs of ageing.

10. Are good for diabetics

What’s more is that dry fruits and especially nuts are also good for diabetic people. Since nuts contain essential fats, fiber and minerals such as magnesium and potassium, they are very good for diabetes.

Almonds, walnuts and cashews are excellent for diabetes patients. Dry fruits, too, in moderation, are beneficial for them. Isn’t this one of the best benefits of dry fruits and nuts? Just to mention that pure Himalayan Shilajit is also a good food that helps in improving the condition of diabetics.

11. Are helpful in fighting anxiety and depression

Dried fruits and nuts are also anxiety reducing foods. They are loaded with nutrients that can help ease down bouts of anxiety as well as depression.

All dried fruits and nuts, especially walnuts, almonds and cashews work very well for this purpose. Whether you suffer from anxiety in general or feel stressed out at times, don’t forget to add these dry fruits to your diet.

12. Help fight and prevent anemia

One of the best benefits of dry fruits is that eating them is effective in the prevention as well as treatment of anemia. Since they are a rich source of iron as well as potassium, eating them helps increase haemoglobin and blood absorption in the body.

Have walnuts, almonds, cashews, raisins and dried figs for this purpose.

13. Are good for hypertension

Another benefit of eating dry fruits is that they are good for hypertension as well. Nuts as well as dry fruits are known to lower blood pressure levels as they contain high levels of magnesium and potassium.

For this purpose, eating almonds, cashews, raisins and dried figs regularly can help.

14. Eating them can also reduce the risk of certain types of cancers

Several studies have shown that regular intake of dry fruits and nuts is linked with lower risk of certain types of cancers. 

Having almonds, cashews, walnuts, pistachios and other dry fruits and nuts can significantly reduce your risk of colon cancer, lung cancer, prostate cancer as well as some other cancers. Also, pure organic saffron is also known to reduce the risk of cancers, so you must try adding that to your regular diet as well.

15. Are very good for pregnant women

Did you know about the benefits of dry fruits for pregnancy? Since dry fruits and nuts are a storehouse of vitamins, minerals and several other essential nutrients, they are extremely beneficial for pregnant women.

Being rich in iron, proteins, calcium, fibre, magnesium, manganese, potassium, healthy fats and antioxidants, a handful of mixed dry fruits and nuts daily can give pregnant women a boost of health. 

16. They are also good for the eyes

What’s more, benefits of dry fruits and nuts also include them being good for the eyes. Since most nuts and dry fruits are rich in antioxidants, they can prove extremely beneficial for eye health.

Since they are a very good source of omega 3 fatty acids as well as vitamin E, nuts like almonds, walnuts and cashews are excellent for your eyes. Eating them regularly can protect your eyes from several diseases.

17. Thyroid can get in control

Another amazing benefit that eating nuts has is thyroid control. Since nuts like walnuts, almonds are a very good source of healthy fats, they help with thyroid control.

Black raisins are also helpful when it comes to better thyroid function.

18. Are amazing for your skin

Did you know about the benefits of dry fruits for skin? Well, there are many! Dried fruits and nuts are loaded with all the essential nutrients that are needed by the skin.

Walnuts help with skin nourishment, almonds provide sun protection, cashews help prevent and fight acne and raisins help you achieve flawless skin. Moreover, since most dry fruits and nuts are rich in antioxidants, they help keep your skin looking youthful.

19. They are excellent for your hair

Along with your skin, dry fruits and nuts are also excellent for your hair. Most nuts are full of proteins as well as healthy fats, both of which help with great hair.

By including almonds, walnuts and pistachios in your daily diet, you can improve your hair health. They help strengthen your hair, prevent hair fall and make hair shiny.

20. Delay signs of ageing

This is one of the most amazing benefits of dry fruits. Since almost all dried fruits and nuts are a very rich source of antioxidants, they help delay the signs of ageing.

Along with helping in fighting free radical damage, antioxidants are also known to delay the signs of ageing. This means delayed wrinkles and youthful skin for longer. 

21. Benefits of dry fruits with honey

To reap more benefits, you can also have dry fruits with honey. The goodness of honey combined with the goodness of dry fruits will ensure more antioxidants, better immunity, better cardiovascular health and digestion.

Over to You

Here, we saw 21 health benefits, benefits of dry fruits for skin, benefits of dry fruits for pregnancy and benefits of dry fruits with honey. Considering these amazing 21 benefits, make sure to add some delicious nuts and dry fruits to your daily diet.

This piece was written after consulting various nutritionists and reading medical research on the benefits of dry fruits.

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• Saffron During Pregnancy: Benefits, Uses, Side Effects & More
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• Top 11 Benefits of Shilajit {Research Based}
• Top 11 Benefits of Honey {Science Backed}
• Top 15 Benefits of Walnuts {Scientific Research}
• Top 11 Benefits of Almonds {Backed by Science}
• Top 13 Benefits of Saffron [Scientific Research]
• 11 Unknown Health Benefits of Kalonji
• The Shilajit Story – Its Composition, Uses & Benefits

Mir Saeid

Mir Saeid is the Growth Hacker of Kashmirica, a brand that is poised to ‘Bring Exclusives from Kashmir to You’. An enthusiastic cultural entrepreneur, he is driven by a passion to bring about a social impact. He has a Masters in International Business from the University of Bedfordshire and has worked in leading Marketing positions at various SMEs and Startups for 8+ years.

Intrigued by the crafts of his birthplace,  he decided to bring the art on the Global Connoisseur through the internet. A polyglot who speaks English, Arabic, Urdu & Koshur, Mir loves traveling, reading, writing, and spending time on the cricket field – a passion rekindled just recently.