Every diet regime that you have heard of includes the ever present ‘handful of dry fruits every day’. We know that Dry Fruits are nuts and dried fruits for kids and that they have a lot of health benefits but most of us are unaware of exactly what qualities these have. Many of us even think twice before we buy them owing to their being expensive. But after reading this you may prefer to cut down on those monthly outings for a few dry fruits in your diet.
Dry fruits are not just delicacies but extremely rich sources of proteins and minerals. This is precisely why every diet regimen recommends having at least a handful of dry fruits in your daily diet. There are umpteen choices in the dry fruit category, almonds, dates, raisins, walnuts, cashews, pistachios and peanuts being some of them.
Health Benefits
Potassium is a major mineral, meaning the body requires relatively large amounts of it to stay healthy fruit. In addition to regulating blood pressure, turning carbohydrates into energy and forming proteins, potassium is essential for normal nerve, muscle and organ function. A packed 1/4-cup serving of seedless raisins, which is about the amount in a small, 1.5-ounce box, provides 9 percent of the daily value for potassium. Prunes supply a comparable amount of potassium, while dried fruit apricots are a slightly better source. Most dried fruit contains appreciable amounts of soluble and insoluble fiber. Soluble fiber promotes normal blood sugar and cholesterol levels, while insoluble fiber supports digestive efficiency and bowel regularity. Both types of fiber also contribute to satiety, or a feeling of lasting fullness, that can help prevent overeating. A 1/4-cup serving of prunes delivers about 3 grams of fiber, which is approximately 12 percent of the recommended daily value.
Dried cherries
The anthoycyanins in cherries, particularly the sour, or tart, type that are found in most health stores, may be beneficial for a range of inflammatory-related conditions, including arthritis, gout and post-exercise muscle soreness. A recent study by University of Michigan researchers revealed a cherry-enriched diet reduced inflammation markers in animals by up to 50 per cent. An effective ‘dose’ for humans seems to be half a cup of dried cherries twice a day.
Raisins
Raisins are nothing but dried fruit grapes which can be of the green and black variety. They are high in sugar content and are very beneficial in wasting diseases. This makes it very handy when you are recovering from a certain disease or after a prolonged treatment. They are very helpful if curing constipation issues. People, who are suffering from low iron levels, can benefit from regular intake of raisins. It also helps those who need to gain weight in a healthy manner.
Cashews
They are very rich in protein and fibre content. Since it does not have any cholesterol, it is high on monosaturated fat which is great in improving the cardiovascular condition. With high antioxidant levels, cashews also effectively eliminate the free radicals, thereby proving to be beneficial in preventing and curing cancer. With high magnesium levels, it helps in building muscles and bones along with promoting the health benefits of gums and teeth.
Walnuts
This is the only dry fruit or nut that contains the essential omega 3 fatty acid that comprises of the alpha linolenic acid or ALA, linoleic acid and the arachidonic acid. They are high in the mono-unsaturated fatty acids or MUFA. They are very good for the heart as they reduce the levels of triglycerides. Regular intake of walnuts helps to increase the good cholesterol levels or the HDL. Melatonin is another essential component of walnuts that effectively protect against inflammation and other similar associated health issues.
Dry fruits are not just delicacies but extremely rich sources of proteins and minerals. This is precisely why every diet regimen recommends having at least a handful of dry fruits in your daily diet. There are umpteen choices in the dry fruit category, almonds, dates, raisins, walnuts, cashews, pistachios and peanuts being some of them.
Health Benefits
Potassium is a major mineral, meaning the body requires relatively large amounts of it to stay healthy fruit. In addition to regulating blood pressure, turning carbohydrates into energy and forming proteins, potassium is essential for normal nerve, muscle and organ function. A packed 1/4-cup serving of seedless raisins, which is about the amount in a small, 1.5-ounce box, provides 9 percent of the daily value for potassium. Prunes supply a comparable amount of potassium, while dried fruit apricots are a slightly better source. Most dried fruit contains appreciable amounts of soluble and insoluble fiber. Soluble fiber promotes normal blood sugar and cholesterol levels, while insoluble fiber supports digestive efficiency and bowel regularity. Both types of fiber also contribute to satiety, or a feeling of lasting fullness, that can help prevent overeating. A 1/4-cup serving of prunes delivers about 3 grams of fiber, which is approximately 12 percent of the recommended daily value.
Dried cherries
The anthoycyanins in cherries, particularly the sour, or tart, type that are found in most health stores, may be beneficial for a range of inflammatory-related conditions, including arthritis, gout and post-exercise muscle soreness. A recent study by University of Michigan researchers revealed a cherry-enriched diet reduced inflammation markers in animals by up to 50 per cent. An effective ‘dose’ for humans seems to be half a cup of dried cherries twice a day.
Raisins
Raisins are nothing but dried fruit grapes which can be of the green and black variety. They are high in sugar content and are very beneficial in wasting diseases. This makes it very handy when you are recovering from a certain disease or after a prolonged treatment. They are very helpful if curing constipation issues. People, who are suffering from low iron levels, can benefit from regular intake of raisins. It also helps those who need to gain weight in a healthy manner.
Cashews
They are very rich in protein and fibre content. Since it does not have any cholesterol, it is high on monosaturated fat which is great in improving the cardiovascular condition. With high antioxidant levels, cashews also effectively eliminate the free radicals, thereby proving to be beneficial in preventing and curing cancer. With high magnesium levels, it helps in building muscles and bones along with promoting the health benefits of gums and teeth.
Walnuts
This is the only dry fruit or nut that contains the essential omega 3 fatty acid that comprises of the alpha linolenic acid or ALA, linoleic acid and the arachidonic acid. They are high in the mono-unsaturated fatty acids or MUFA. They are very good for the heart as they reduce the levels of triglycerides. Regular intake of walnuts helps to increase the good cholesterol levels or the HDL. Melatonin is another essential component of walnuts that effectively protect against inflammation and other similar associated health issues.
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