Nuts and Dry Fruits Nutrition Value Facts and Health Benefits.

Are you looking for a healthy snack to tide you over between meals? Look no further than dry fruits and nuts! This snack option is great for any time of day and can provide a variety of health benefits. Dry fruits and nuts are packed with vitamins, minerals, and antioxidants, making them a great option for those looking to follow a healthy diet. Iran is a major producer of dry fruits. Iran produces over 1.2 million tons of dry fruits annually, about 21% of the world’s total production. It is the world’s largest producer of dates, pistachios, and raisins. In this post, we’ll go over the different types of dry fruits and nuts, the health benefits of eating this type of snack, and how to incorporate them into your diet. We’ll also provide some delicious recipes featuring dry fruits and nuts so you can get the most out of this healthy snack! 

Nuts and Dry Fruits
Nuts and Dry Fruits

Health Benefits of Eating Dry Fruits and Nuts 

Dried fruits are made by removing the moisture from fresh fruits. This can be done by air-drying, freeze-drying, or sun-drying the fruits. The most common method is to slice the fruit and spread it on trays. The trays are then placed in an oven at a low temperature until the moisture is removed. The dried fruit can then be packaged and stored for later use.

  1. Heart Health: Eating dry fruits and nuts can help reduce “bad” LDL cholesterol levels and lower the risk of heart disease. Nuts are also a great source of healthy fats, which are essential for heart health. 
  2. Brain Function: Nuts are a great source of omega-3 fatty acids, which can help improve cognitive function and memory.
  3. Weight Loss: Eating a handful of nuts or a few pieces of dried fruit can help you feel full and reduce your cravings for unhealthy snacks. This can help you stay on track with your weight loss goals.
  4. Improved Digestion: Nuts and dried fruits are high in fiber, which can help to improve digestion and reduce constipation. 
  5. Reduced Risk of Cancer: Studies have found that eating nuts and dried fruits can reduce the risk of certain types of cancer, such as breast cancer.

Healthy Indian Dry Fruit and Nuts Recipes

  • Coconut Dry Fruit Burfi: This traditional Indian sweet is made by combining grated coconut, mixed dry fruits and cashews, and flavored with cardamom and saffron.
  • Badam Halwa: This rich, nutty dessert is made with almonds, cardamom, saffron, and ghee.
  • Khoya Pista Burfi: This classic Indian sweet combines mawa (khoya), pistachios, and cardamom.
  • Dry Fruit Kulfi: This nutty ice cream is made with a mix of almonds, cashews, and pistachios, along with a hint of cardamom.
  • Makhane ki Kheer: This creamy pudding is made with fox nuts, dry fruits, and cardamom.
  • Dry Fruit Laddoo: Laddu is a Traditional Indian sweet made with a mix of dry fruits, nuts, and cardamom, and formed into balls.

Soaked vs Dried

Soaking dried fruits in water helps to rehydrate them, making them softer and more palatable. This also helps to make them easier to digest, as the soaking process helps to break down some of the starches and sugars in the fruit. Additionally, soaking can help to improve the flavor and texture of dried fruits, and can also help to reduce the amount of time needed to cook them.

Top 10 Most Expensive Dry Fruits

  1. Macadamia Nuts 
  2. Cashews 
  3. Pistachios 
  4. Brazil Nuts
  5. Walnuts 
  6. Pine Nuts
  7. Almonds 
  8. Hazelnuts 
  9. Dried Apricots 
  10. Dried Figs

Top 10 Dried Fruit Recipes Around the World

  1. Almond and Cashew Nut Brittle
  2. Chocolate Nut Clusters
  3. Chocolate Covered Raisins
  4. Peanut Butter and Banana Energy Balls
  5. Baked Apple with Walnuts and Dried Cranberries
  6. Date and Walnut Cake
  7. Pecan Pie Bars
  8. Cranberry Pistachio Biscotti
  9. Chocolate Covered Almonds
  10. Honey Roasted Cashews

Dry Fruits and Nuts Side Effects

Are there any risks associated with consuming dried fruit? Dry fruits and nuts are generally healthy snacks, however they can have some side effects. Eating too much can lead to weight gain and digestive issues such as bloating, constipation, and diarrhea. Eating large amounts of certain types of nuts, such as cashews, can also cause an allergic reaction. Some nuts, such as walnuts and almonds, can be high in omega-6 fatty acids, which can lead to inflammation if eaten in large amounts. Eating too many dried fruits can also cause an increase in blood sugar levels due to their high sugar content. So how much dried fruit should one eat per day for optimal health benefits? It is recommended to limit dried fruit intake to no more than one-quarter cup per day to ensure optimal health benefits. Dried fruit is high in sugar and calories, so it is important to keep portions in check.


Q. Fresh vs Dried Fruits, which is better?
The answer to this question depends on an individual’s health goals and dietary needs. Dry fruits are generally higher in calories than fresh fruits because they are more concentrated. They also contain more fiber, vitamins, and minerals per serving than fresh fruits. Therefore, if an individual is looking to meet their daily fiber and micronutrient needs, dry fruits may be better for them than fresh. On the other hand, fresh fruits contain more water and may be a better choice for someone looking to increase their water intake. Additionally, fresh fruits are usually lower in sugar than dry fruits, so they may be a better choice for someone looking to manage their blood sugar levels. Overall, fresh and dry fruits both offer important nutrients, so it is important to consider individual needs when choosing between them.

Q. Is eating dry fruits at night, good or bad?
Eating dry fruits at night can be beneficial, as it is a good source of nutrients, vitamins, and minerals. Dry fruits are also high in fiber and protein, which can help keep you full longer and prevent overeating. However, it is important to remember that dry fruits contain calories, so eating too many can lead to weight gain. Therefore, it is best to eat dry fruits in moderation and to ensure that you get enough sleep as well. It is recommended to limit your consumption of dry fruit to 1 to 2 ounces per day. Eating too much of it can lead to weight gain and other health issues.

Q. How To Store for Maximum Shelf Life?

  • Store in airtight containers: Place your dry fruits in airtight containers or resealable plastic bags to help keep out moisture, oxygen, and other contaminants.
  • Store in a cool, dry place: Dry fruits should be stored in a cool, dry place, such as a pantry or cupboard.
  • Avoid temperature changes: Avoid storing dry fruits in areas that are subject to extreme temperature fluctuations.
  • Keep away from light: Store your dry fruits away from direct sunlight to prevent them from becoming rancid.
  • Keep out moisture: Make sure that the container or bag your dry fruits are stored in is completely sealed, to prevent moisture from getting in.
  • Check regularly: Check your dry fruits regularly for signs of spoilage, such as discoloration, mold, or an off smell. Discard any fruits that show signs of spoilage.

Q. Which nut is healthiest? Which is the best dried fruit?
This is subjective as different people have different preferences. However, some of the most popular dry fruits include almonds, cashews, pistachios, dates, walnuts, and raisins. Here are few dry fruit and nut suggestion according to individual’s requirement:

  • Highest Protein: The dry fruit or nut with the highest protein content is almonds, which contain around 21g of protein per 100g.
  • Maximum Calcium: Raisins have the highest concentration of calcium, with 315 mg per 100 grams. Sesame seeds and poppy seeds are also great source of calcium.
  • Rich in Vitamin A: Apricots have the highest amount of Vitamin A, with 12,814 IU (international units) per 100 grams.
  • High in Iron: Dates are one of the best sources of iron among dry fruits, with 100g of dates containing 1.6mg of iron. Other dry fruits high in iron include raisins (1mg/100g), figs (0.9mg/100g) and apricots (0.7mg/100g).
  • Brain Booster: Walnuts are known to be one of the best dry fruits for boosting memory power. Walnuts contain omega-3 fatty acids, which help to improve cognitive functioning, including memory, concentration and focus. Walnuts also contain vitamin E, which helps to protect the brain from oxidative damage and may improve memory. Additionally, walnuts are a rich source of B vitamins, which play an important role in helping the brain form new memories.
  • To Increase Weight: The best dry fruits for increasing weight are dates, raisins, figs, prunes, apricots, almonds, cashews, and walnuts. These are all high in calories and provide essential nutrients for weight gain.
  • To Reduce Weight and Body Fats: Dried apricots, dates, figs, and prunes are all excellent sources of fiber, vitamins, and minerals, and they can be a great addition to any weight loss plan. Eating these dried fruits in moderation can help you to reduce your body weight and fat. They can also help to increase your feeling of fullness, which can aid in portion control.
  • Good for Skin: Some of the best dry fruits for skin health include almonds, walnuts, cashews, pistachios, hazelnuts, dates, prunes, apricots, and raisins. These are all rich in vitamins, minerals, and antioxidants, which can help to nourish the skin and protect it from environmental damage.
  • Muscle Builder: Dried apricots, dates, almonds, cashews, and walnuts are some of the best dry fruits for building muscle. These dry fruits are packed with essential vitamins, minerals, and healthy fats that provide your body with the fuel it needs to build and maintain muscle mass.
  • During Pregnancy: Dry fruits and nuts that are best during pregnancy include almonds, walnuts, pistachios, cashews, dates, figs, prunes, and raisins. These foods are packed with important nutrients that are beneficial for the growth and development of your baby.
  • Diabetes – Sugar Patient: Almonds, walnuts, pistachios, cashews, hazelnuts, and peanuts. Other good options include pumpkin seeds, sunflower seeds, and flaxseeds. Additionally, dates and figs are good sources of fiber and can help regulate blood sugar levels. A diabetic person can eat dry fruits in moderation since they contain natural sugars. However, it is important for diabetics to keep track of their carbohydrate intake and monitor their blood sugar levels.
  • Hair Growth: Walnuts, almonds, peanuts, pistachios, cashews, dates, raisins, figs, apricots, and prunes. These are rich in essential fatty acids, proteins, and vitamins, which are essential for healthy hair growth.
  • Heart Health: Almonds, walnuts, pistachios, cashews, hazelnuts, macadamias, pecans, dried apricots, prunes, figs, and dates. These foods are high in healthy fats, fiber, antioxidants, and minerals like magnesium and potassium, which can help protect the heart.
  • Immunity: Almonds, walnuts, dates, cashews, pistachios, dried cranberries, and figs. All of these contain antioxidants and essential vitamins and minerals that are essential for a healthy immune system.
  • Vitamin D: Almonds, hazelnuts, walnuts, pistachios, and sesame seeds are all great sources of Vitamin D. Dried apricots, figs, dates, and prunes are also good sources of Vitamin D.
  • Vitamin E: The best dry fruits and nuts for Vitamin E are almonds, hazelnuts, peanuts, pecans, and walnuts. Other good sources include sunflower seeds, avocados, and dried apricots.

Q. What is the best way and time to dry fruits and nuts everyday?
The best way to eat dry fruits and nuts is to eat them as snacks throughout the day. Nuts can be eaten in the morning as part of a healthy breakfast, as a mid-morning snack, or as part of a lunch. Dried fruits can be eaten as a snack throughout the day, or as part of a healthy dessert after a meal. They can also be added to salads or oatmeal for a nutritious boost. Eating them in the morning on an empty stomach can help to kick start your metabolism and provide you with a healthy dose of vitamins and minerals. The fiber in the dry fruits can also help you to stay full longer and help to control your hunger throughout the day. Eating dry fruits on an empty stomach can also help to improve digestion and support your overall health. Eating dry fruits and nuts in the evening can help satisfy cravings and keep you from overeating in the later hours. It is good to eat dry fruits everyday. They are a healthy snack that provides many essential vitamins and minerals, as well as dietary fiber. Eating dry fruits can also help to improve heart health and reduce the risk of certain diseases. The best dry fruits to eat daily are dates, almonds, walnuts, cashews, and raisins. These are all nutrient-dense, packed with fiber and essential vitamins and minerals. Eating them daily can provide a range of health benefits, such as improved heart health, better digestion, and even protection against certain diseases.