New Delhi: A healthy choice to make, a perfect indulgence and moreover a stomach filler, you can never go wrong opting for dry fruits. These are energy rich and provide you with all the essentials your body is craving for. Easily eatable and acts as a back up at times when your refrigerator is empty, requires no hard work to break the crunch. It is said to be a little expensive supplement for healthy body, but do not refrain yourself as the Health benefits it shower over you is huge.

Dry fruits like almonds, walnuts, dates, raisins etc. are traditionally known to be a powerhouse of nutrients.Here is a list of five commonly available and super-nutritious dry fruits that should be consumed every day for all the health benefits that they possess.

 

1. Almonds

An everyday dry fruit you should never skip. One of the most commonly consumed dry-fruits, almonds have several health benefits for people across age-groups. Here are a few reasons on why you should not miss almonds every single day –

Weight Management:

High dietary fibre, proteins and good fats present in almonds makes you feel fuller and thus helps to avoid overeating. Studies have shown that those on an almond-enriched diet had greater reductions in weight, waistline circumference and body fat.

Blood Sugar Control:

Experts believe that if you take almonds along with a meal, the monounsaturated fatty acids in almonds helps to slow down the release of glucose into the blood stream.Thus prevents sudden spikes in the blood sugar levels.

Heart Health

Being naturally high in monounsaturated fatty acids and Vitamin E, almonds help in maintaining healthy cholesterol levels. Presence of Magnesium and Potassium also help to maintain normal blood pressure and heart function.

2. Dates:

Iron Content

Dates are an excellent source of Iron and hence extremely beneficial for people suffering from Anaemia.

Energy Booster

Being naturally high in sugars such as glucose, fructose and sucrose, dates can give an immediate boost of energy. It is often used for breaking fasts since it helps to revitalise the body instantly.

Eases Digestion

The fibre content present in dates helps to promote digestion and also relieves constipation. Ripe dates are also rich in Potassium which has been shown to control diarrhea.

3. Walnuts

Cancer Fighting Properties:

Regular consumption of Walnuts can help to reduce the risk of pancreatic and breast cancer as well as reduce the proliferation of cancer cells. Research has shown that its high ALA (Alpha Linolenic Acid, which is an Omega 3 Fatty acid) and melatonin content maybe responsible for its chemo-preventive properties.

 

Good for Skin and Hair:

Walnuts are rich in B-vitamins and antioxidants that fight free radical damage thus delaying and helping prevent wrinkles and other signs of ageing. Further, the presence of Biotin helps to strengthen hair and reduces hair fall.

Brain Food

Walnuts have a number of neuroprotective compounds such as vitamin E, Omega 3 fatty acids and antioxidants which help to enhance cognitive function. They help to fight stress and promote a sense of calm. According to studies, vitamin E and flavanoids in walnuts also help to destroy harmful free radicals that can cause dementia.

4. Apricot

Antioxidants and Iron Rich

Apricots have a very high level of antioxidants which helps to fight the negative effects of free radicals. They also have anti-cancer properties and inhibit cancerous growths. Apricots are a good source of Iron so regular consumption helps to prevent the development of anemia.

Healthy Skin and Bones

Apricots help in maintaining healthy bones due to their high calcium and potassium content. Calcium is required for bone formation and development while potassium is instrumental in the absorption, distribution and excretion of Calcium in the body. The presence of antioxidants and Vitamin C help to reduce fine lines and wrinkles and gives the skin a smooth appearance. It also enables faster cell regeneration to replace the dead skin cells.

Good for Eyes

Apricots, owing to their rich Pro-vitamin A and beta carotenoid content, are known to prevent age related loss of sight in older people. It also helps to strengthen the optic nerves.

5. Brazil Nuts

Thyroid Control

Brazil nuts are among the richest sources of Selenium which helps to maintain the normal functioning of Thyroid. Selenium serves as a catalyst in the production of the Thyroid hormone and thus regular consumption of Brazil nuts helps to improve the hormone level in patients with reduced levels.

 

Anti-Cancer Properties

Studies have shown that Brazil nuts can help in preventing the development of cancer. This is due to their high Selenium and Ellagic acid content. They enhance the effect of antioxidants which in turn can inhibit cell growth and thus prevent the formation of malignant tumours.

Heart Health

Brazil nuts are a rich source of Calcium, Potassium and Magnesium which help to regulate blood pressure. The unsaturated fats present in these nuts also help to increase the HDL or good cholesterol levels and thus helping reduce the risk of heart attack or stroke.

 

It is a known fact that dry fruits and nuts are packed with essential nutrients. Though available in small packages, they are an abundant source of proteins, vitamins, minerals and dietary fiber. Right from skin benefits to medicinal benefits, dry fruits and nuts give you every reason to include them in your diet. 

A tasty and convenient snack, dry fruits and nuts are the ideal substitute for high-calorie snacks. With natural sugars and fiber, zero cholesterol and fats, and a variety of delectable flavors, dry fruits and nuts are an easy source of all essential nutrients. The right and regular mix of almonds, cashews, pistachios, dates, raisins and other dry fruits and nuts are all you need to maintain a healthy lifestyle. 

 

 

References:

www.dryfruitbasket.in

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https://almadinah.ecwid.com/

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