Joybynature.com Team


Dry fruits or nuts are edible fruits that are nutritional powerhouses. Dry fruits are known for their health benefits and are consumed across the world as energy boosters. Dry fruits, though small in size are perhaps the best foods that one can consume to get the daily dose of required nutrients. Dry fruits apart from their health benefits also find use in various cuisines to boost the flavor as well as the taste of the dishes.

The most commonly used dry fruits include:

  1. Almonds: Almonds are dry fruits that are perhaps the best for health. These are widely consumed across the world. Rich in minerals, fibers and vitamins, almonds are the best food that can keep the bones healthy. These also keep the cholesterol level low and help in keeping heart diseases at bay. Almonds are known to be the richest source of Vitamin E and also protect the body against diseases like cancer.
  2. Cashew-nuts: Cashew- nuts or cashews are the richest source of iron. These also provide the body with essential minerals and sufficient quantity of Vitamin C. Cashews have less of fat content and are rich in proteins. These help to strengthen the immune system and help the body fight against diseases like cancer and heart ailments.
  3. Chestnuts: These are the only low fat nuts that contain just about 1 gram of fat. Chestnuts contain high quantity of Vitamin C that are antioxidants and help to keep the immune system strong. These are very nutritious nuts.
  4. Brazil-nuts: Brazil-nuts are highly nutritious. These contain a very high quantity of selenium that lowers the risk of heart diseases and cancer. These nuts are also rich in poly- unsaturated fatty acids. Brazil- nuts contain magnesium as well which is essential for healthy nerves and muscles.
  5. Peanuts: Peanuts are high in proteins, mono-saturated acids as well as antioxidants. Peanuts protect the heart as well as blood vessels. These also keep the cholesterol level in check.
  6. Pine- nuts: Pine- nuts are a rich source of iron, zinc, potassium, copper and proteins. These minerals and proteins protect the body against heart diseases and regulate the flow of blood resulting in a healthy heartbeat rate and lower blood pressure.
  7. Pistachios: These are a rich source of calcium, iron, magnesium and zinc. Pistachios if included in regular diet can protect the body from liver and heart diseases. These also keep cholesterol level in check.
  8. Walnuts: Walnuts are the only dry fruits that contain omega-3 and omega-6 fatty acids. These fatty acids prevent heart diseases. Walnut is also a rich source of serotonin which is a brain chemical that has pain relieving properties. Walnuts also contain antioxidants that fight against cancer and heart diseases.
  9. Hazelnuts: Hazelnuts are rich in copper, vitamins B and E, and mono- saturates. Hazelnuts promote healthy skin and hair. These also lower the cholesterol levels.

Benefits of dry fruits

A handful of dry fruits and nuts if incorporated in daily diet can be very beneficial for the health and can keep stress away. Right from skin benefits to medicinal benefits, dry fruits and nuts can provide them all because of their rich nutrient content of proteins, fibers, vitamins, minerals and antioxidants. Some of the benefits of dry fruits are:

  1. Prevent anemia: Dry fruits are rich sources of essential minerals, iron and vitamins and promote blood formation and circulation. These can therefore help to overcome problems related with blood.
  2. Keep heart diseases away: With their high content of vitamins, antioxidants and mono - unsaturated fats, dry fruits promote cardiovascular health and keep health diseases at bay.
  3. Improve hemoglobin levels: Dry fruits contain potassium, copper, Vitamin A, iron and fibers that assist in the formation of new blood cells thus help in maintaining the hemoglobin level.
  4. Maintain cholesterol: Dry fruits are a rich source of essential minerals that lower the high cholesterol levels and maintain cholesterol levels in the body thus promoting better health of the immune system.
  5. Promote the health of vital organs: Dry fruits contain all the essential nutrients that are essential for the proper functioning of the vital body organs. These provide the body organs with all the essential nutrients so that they can stay healthy and thus promote the overall health of the body.


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