Learn Healthy Dry Fruits Names and their nutrient values!
Dry fruits are a testament to the harmony between taste and health. They are high in minerals, vitamins, and antioxidants. Eat them as a snack, add them to food, or consume raw, the appeal of dry fruits is international, influenced by both antiquated customs and contemporary health movements.
Fruits that have been naturally dehydrated or through techniques like sun drying or using dehydrators are dry fruits. These procedures give the fruit a concentrated, nutrient-dense product by removing the majority of its moisture content. Naturally occurring dry fruits include cashews, walnuts, hazelnuts, dates, pistachios, almonds, and hazelnuts. Raisins and Anjeer, or figs, are other fruits that can be dried to make variations of dry fruit.
Why should we eat Dry Fruits?
You may be asking yourself why dry fruits should be your go-to snack instead of regular ones. A lot of dry fruits are regarded as superfoods because of their high nutritional content and abundance of beneficial nutrients. As a result, by choosing to eat them in place of typical snacks, you can avoid consuming more harmful fats and carbohydrates, which can lead to weight gain.
They are also a healthy substitute for sugary snacks because their natural sugars give them sustained energy. Through the addition of the dry fruits and nuts on this list to our diets, we open up a source of energy and embrace the relationship between their wealth of nutrients and their profound effects on our health.
10 Healthy Dry Fruits Names and Their Amazing Benefits
1. Healthy Dry Fruits Names: Almonds (Badam)
The seeds of prune trees are almonds. With their heart-healthy monounsaturated fats, fibre, and vitamin E content, they are widely associated with good health. They can be used as a crunchy garnish for dishes or as a wholesome snack thanks to their adaptable profile. Almonds are good for memory retention as well. Additionally, the antioxidants and omega-3 fatty acids found in almonds help slow down the ageing process of brain cells.
The best way to incorporate almonds into your diet is as an addition to muesli, in a milkshake or simply as a raw breakfast food.
Nutrition Value
100 grams of almonds contain:
- Calories: 620.17 KCal
- Fat: 49.93 g
- Carbohydrates: 21.55 g
- Fibre: 12.5 g
- Protein: 21.15 g
2. Healthy Dry Fruits Names: Cashews (Kaju)
The seeds of the cashew tree are known as cashew nuts. A combination of protein, healthy fats, and essential minerals like magnesium and zinc can be found in cashews. They are also a great source of polyphenols and antioxidants. Polyphenols have the ability to lower inflammation, which in turn can strengthen immunity. Cashews aid in weight loss as well.
Their nutty flavour and creamy texture go well with both savoury and sweet dishes. Raw cashews can be eaten as an evening snack or for breakfast. Milkshakes are another way to incorporate them into your diet.
Nutrition Value
One serving of 100 g of cashew nuts contain:
- Calories: 596 Kcal
- Carbohydrates: 22.3 g
- Protein: 21.2 g
- Fibre: 3.3 g
- Fats: 46.9 g
3. Healthy Dry Fruits Names: Walnuts (Akhrot)
The nuts of the Juglans family of trees are walnuts. To access the nut, you have to take off the sturdy outer casing that encases these nuts. Omega-3 fatty acids, which support cardiovascular and mental health, are abundant in walnuts. Their antioxidants help produce skin that is glowing. Walnuts’ vitamins, minerals, proteins, and antioxidants lower stress and guard against cancer. Akhrot have a high calorie content due to their protein and carbohydrate content, which makes them very filling.
Walnuts can be added to yoghurt or muesli, or they can be eaten raw for breakfast.
Nutrition Value
One ounce or 100 grams of walnuts contain:
- Calories: 687 kCal
- Carbohydrates: 11 g
- Protein: 15.6 g
- Fibre: 6.7 g
- Fats: 64.5 g
4. Healthy Dry Fruits Names: Raisins (Kishmish)
Dried grapes with a wrinkled texture are raisins. They contain a lot of iron. As a result, it can aid with anaemia and iron deficiency. Low iron levels in the body cause poor oxygen transport within the body, which is known as anaemia. Furthermore, eating a handful of raisins can help your digestive system and alleviate constipation.
Due to their high sugar content, raisins are frequently added as a topping to yoghurt, cereal, trail mix, and other foods.
Nutrition Value
100 grams of raisins contains:
- Calories: 308 kCal
- Carbohydrates: 74.6 g
- Protein: 1.8 g
- Fibre: 6.8 g
- Fats: 0.3 g
5. Healthy Dry Fruits Names: Dates (Khajoor)
The fruits of the palm tree are dates. They have a low moisture content and are naturally dehydrated. Dates offer various health advantages despite their high calorie and sugar content. Dates provide natural sugars, potassium, and fibre for long-lasting energy. They supply vital minerals and aid in digestion. Dates may enhance gut health, boost haemoglobin, aid in weight loss, and give you energy.
Dates are a fairly filling snack, so they make great choices. A simple way to incorporate dates into your diet is to have them with milk for breakfast. It’s a very filling dinner.
Nutrition Value
100 grams of Dates contains:
- Calories: 317 kCal
- Carbohydrates: 75.8 g
- Protein: 2.5 g
- Fibre: 8.3 g
- Fats: 0.4 g
6. Healthy Dry Fruits Names: Pistachios (Pista)
Pistachios are a member of the cashew family and are grown on trees. The pistachio’s hard shell covering helps protect the nut or seed, and the nuts can be either green or yellow in colour.
Micro and macronutrients including potassium, magnesium, and vitamin B6 are abundant in pistachios. Because it aids in the production of haemoglobin in the blood, vitamin B6 is a necessary nutrient for the body. Furthermore, another type of carotenoid found in abundance in pistachios is vitamin A. To enhance vision, carotenoids are necessary.
Read more: What are some Vitamin B12 Rich Dry Fruits?
Pistachios are best eaten raw, when they’re a delightful snack. They are also widely used in milkshakes and flavor-infused milk.
Nutrition Value
100 grams of pistachios contain:
- Calories: 626 kCal
- Carbohydrates: 16.2 g
- Protein: 19.8 g
- Fibre: 10.3 g
- Fats: 53.5 g
7. Healthy Dry Fruits Names: Prunes (Sukha Aloo Bukhara)
A dried plum is called a prune. Prunes are well-known for having a high fibre content, which aids in easing constipation and promoting digestive health. Additionally, they are a good source of potassium, a mineral that supports heart health and helps to maintain normal blood pressure levels. Vitamin K is one of the many vitamins found in prunes.
Prunes are a handy and simple food to include in your diet. They are delicious on their own or added to salads and smoothies. Their inherent sweetness makes food taste better.
Nutritional Value
- Calories: 240 kcal
- Carbohydrates: 63.9 grams
- Dietary Fiber: 7.1 grams
- Sugars: 38.1 grams
- Protein: 2.18 grams
- Fat: 0.38 grams
- Vitamin A: 39 μg
- Vitamin K: 59.5 μg
- Potassium: 732 mg
- Calcium: 43 mg
- Iron: 0.93 mg
- Magnesium: 41 mg
- Phosphorus: 69 mg
8. Healthy Dry Fruits Names: Figs (Anjeer)
The edible fruit of the Ficus tree is Anjeer, or dried figs. Figs are a great food for the digestive system because they are high in dietary fibre and important minerals like potassium and calcium. Figs are very high in soluble and insoluble fibre. Thus, eating figs can support gut health by aiding in the treatment of numerous stomach disorders, constipation, and even irritable bowel syndrome.
To get all the nutrients in one breakfast, you can eat raw figs with some milk. You can add them to jams and marmalades or eat them raw.
Read more: Fig Dry Fruit: All You Need to Know About It
Nutrition Value
One ounce or 100 grams of figs contain:
- Calories: 74 kCal
- Carbohydrates: 19.2 g
- Protein: 0.8 g
- Fibre: 2.9 g
- Fats: 0.3g
9. Healthy Dry Fruits Names: Fox Nuts (Makhana)
A component of the lotus flower are makhana. Makhana, also known as fox nuts, are high in protein and low in calories. They also help with weight management and kidney problems. Makhana also allow for guilt-free snacking. Another kind of dry fruit is fox nuts, which are primarily eaten as a quick and wholesome snack.
Not only do they enhance the taste of some delicious, well-known Indian dishes, but they have been used for thousands of years as medicine.
100 grams serving of Makhanas:
- 350 calories
- Protein 9.7 gram
- Carbohydrates 77 grams
- Dietary Fiber 7.6 grams
- Calcium 60 mg
- Iron 1.4 mg
- Potassium 500 mg
10. Healthy Dry Fruits Names: Apricots (Khumani)
Apricots are little orange-color, tart-tasting fruits that are rich in vitamins and minerals. This fruit, rich in nutrients, protects your eyes and heart. Because they are a good source of essential nutrients like copper, magnesium, vitamin E, and A, apricots can help you feel full. Additionally, it has a lot of antioxidants, which help prevent internal infections.
Read more: Apricots and its Amazing Health Benefits
35 grams serving of fresh Apricots:
- Energy 16.8 calories
- Proteins 0.49 grams
- Fat 0.14 grams
- Fibre 0.7 grams
- Carbohydrates 3.89 grams
- Beta-Carotene 383 mcg
- Vitamin A 33.6 mcg
The Bottom Line
Nuts and dry fruits are high in energy, protein, and a variety of macro and micronutrients. With their natural sugar content, they are also a great source of energy. A combination of fruits and nuts with varying nutritional values can provide a snack that is high in nutrients. Nuts and dry fruits make excellent dietary additions because of their deliciousness and health benefits.
So swap out your chips and cookies for some nutritious dry fruits. To get their nutrients, eat them as snacks or blend them into milkshakes and smoothies.
Related: ए2 घी और इसके अद्भुत फायदे | A2 Ghee in Hindi
