Benefits Of Dry Fruits: Uses, Dosage, Side Effects And Precautions

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What Are Dry Fruits?

Dry Fruits are the dried fruits from which the original water content has been removed either by natural methods or artificial methods. Dry fruits consist of most of the nutritional values that of a fresh fruit. They contain essential vitamins and minerals that fights away many diseases and even minimize the occurrence of many chronic diseases.


Types Of Dry Fruits

  • Almonds
  • Cashew/ Kaju
  • Raisins/ Kismis
  • Dates
  • Walnuts
  • Apricots
  • Pistachio/ Pista

Benefits of Almonds

There are many benefits of almonds for skin, hair and health:

  • Prevents dandruff and itchy scalp
  • Prevents split ends and hair fall
  • Reduces melanin production of your skin
  • Keeps your skin moisturized
  • Reduces cholesterol and blood sugar levels
  • Aids in weight loss
  • Prevents cardiovascular diseases

Uses of Almonds: How To Use Almonds?

  • Eat them raw in your breakfast
  • Garnish them on your dishes
  • Gulp almond milk at night before going to sleep
  • Add almonds to plain yoghurt
  • Garnish almonds on all your non-veg dishes

Dosage: How Much Should You Take?

Consumption of almonds makes your body free from every kind of disease. 4-5 almonds twice a day is enough to provide you the much-needed health benefits.


Side Effects and Precautions of Almonds

Almonds are 100% natural and they do not have any side effects. However, almonds if taken in excess (more than 12-14) in a day may cause gastric issues or upset your stomach.


Benefits of Cashew/Kaju

There are several benefits of Cashews and you should include this dry fruit in your daily diet:

  • Aids in diabetes
  • Controls blood sugar levels in your body
  • Strengthens bones and teeth
  • Promotes healthy brain functioning
  • Prevent headaches
  • Improves digestion

Uses of Cashew: How To Use Cashew Nuts?

  • Grind cashews to make cashew butter or cashew cheese (use 500 grams cashews)
  • Eat them raw twice a day (4-5)
  • Add cashews to make a sweet dish (Kaju Barfi)
  • Garnish them in your ‘Halwa’

Dosage: How Much Should You Take?

Take 10-12 cashews in a day only as it lowers down your blood sugar levels.


Side Effects and Precautions of Cashews

Cashews are natural food that do not have any side effects. However, diabetic peoples should consult their doctors before consuming cashew nuts on a regular basis.


Benefits of Raisins/Kismis:

  • Relieves constipation
  • Promote weight gain
  • Maintains a healthy digestive system
  • Reduces hypertension
  • Keeps your teeth and bones healthy
  • Cures common cold and fever
  • Improves vision

Uses of Raisins/Kismis: How To Use Raisins?

  • Add raisins in your oatmeal
  • Add them in your baked items
  • Add them in your morning salad
  • Eat them raw whenever you need instant energy
  • Soaked Raisins are a great health supplement

Dosage: How Much Should You Take Raisins?

Raisins are tiny and you can have almost 30-40 (in divided proportions) raisins in a day. Do not take all of them in your breakfast, lunch or dinner.


Side Effects and Precautions of Raisins:

Raisins are natural dry fruit that do not have any side effects as such. However, if you are diabetic or have elevated blood sugar levels, you should consult your doctor or limit your consumption according to the severity. Raisins are high in sugar and calories and hence, it should be taken under proper guidance of a doctor.


Benefits of Dates

  • Promotes bone health
  • Maintains healthy nervous system
  • Treats night blindness
  • Treats anaemia
  • Maintains healthy hair

Uses of Dates: How To Use Dates

  • Add 3-4 dates in your morning smoothie
  • You can add them in your oatmeal
  • Eat them raw twice a day
  • Add them in your salad
  • Soak them overnight to make a healthy date syrup

Dosage: How Much Should You Take Dates?

Consumpti0on of 4-5 dates twice a day is enough to provide health benefits and the essential nutrients to your body.


Side Effects and Precautions of Dates:

Dates are a natural fruit that do not possess any side effects. However, you should take care of your intake as they are high in sugar. They might shoot your blood sugar levels high.


Benefits of Walnuts

  • Controls diabetes
  • Reduces inflammation
  • Maintains body weight
  • Aids in skin care
  • Keeps your hair silky and shiny

Uses of Walnuts: How To Use Walnuts

  • Mix chopped walnuts in your grain cereal
  • Makes a delicious walnut butter by adding honey and cinnamon in it
  • Eat raw walnuts daily in the morning

Dosage: How Much Should You Take Walnuts?

Consume 4-5 walnuts in a day to keep your body healthy. You might add walnuts in any dish of your choice.


Side Effects and Precautions of Walnuts?

Walnuts are natural and they do not have any side effects. However, over-consumption may lead to digestive problems as it is rich in dietary fiber.


Benefits of Apricots

  • Protects your skin from cell damage
  • Removes premature signs of ageing
  • Improves vision
  • Boosts immune system
  • Keeps your bones and gums healthy

Uses of Apricots: How to Use Apricots?

  • Make your juice tastier by adding sliced apricots
  • Mix apricots to any of the fruit and vegetable salad
  • Add dried or fresh apricots to your brown rice and cranberry juice

Dosage: How Much Should You Take?

You can have 7-8 apricots in a day to provide all the essential nutrients that your body needs.


Side Effects And Precautions

Apricots are natural and they do not have any side effects. However, pregnant and breast-feeding should stay away from the consumption of apricots as they are hinder your blood sugar levels and cause drop in blood pressure.


Benefits of Pistachios/Pista

  • Controls cholesterol levels in your body
  • Controls diabetes
  • Improves sex drive in men
  • Aids in weight management
  • Treats dermatitis

Uses of Pistachios/ Pista: How To Use Pistachios

  • Make sweet potato coconut with pistachio and cranberry juice
  • Add pistachios to your zucchini bread
  • Make your own pistachio chocolate truffles
  • Make pistachio tofu

Dosage: How much Should You Take?

One or two fistfuls (1.5 oz – 3 oz/ day)


Side Effects and Precautions of Pistachios

  • Weight gain
  • High blood pressure due to consumption of roasted pistachios
  • Constipation, loose motions and flatulence

Important Questions About Dry Fruits Answered 

Which are the best dry fruits? 

Almonds, Cashews, Raisins and Pistachios are the best dry fruits.

Which time is the best to eat dry fruits?

Dry fruits can be eaten early in the morning for best results.

What are the benefits of eating dry fruits?

Dry fruits regulate blood sugar levels, improve metabolism, work as a memory enhancer, improve immunity and maintain your overall health.

Can we eat dry fruits on an empty stomach?

Yes, you can eat dry fruits on an empty stomach.

Is dry fruit bad for you?

No, dry fruits are not bad for you. They provide a myriad of health benefits to skin, hair and overall health.

Is it good to eat dry fruits at night?

Dry fruits are good to eat at night as they kill the hunger pangs and fulfill midnight snack cravings while preventing you from over-eating.

Which dry fruit is best for skin?

Almonds are best for skin as they reduce melanin production, lighten your skin tone while keeping your skin moisturized.

At what time dry fruits should be taken?

Dry fruits should be taken early in the morning.

Can fruits be eaten with dry fruits?

Yes, you can eat fruit with dry fruits.


Where To Buy Dry Fruits?

You can buy dry fruits and save money using:

Other Retailers where you can buy dry fruits:


Also Read: Dry Fruits in Pregnancy

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