10 Dry Fruits To Add In Your Diet | With Their Nutritional Value & Health Benefits

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Would you consider yourself as someone who is running against time or trying to keep to your diet? If the answer is yes, dry fruits and nuts are the perfect ‘quick fix’ food to satiate those uninvited hunger pangs! And guess what! They are healthy!  

Dry fruits are often referred to as ‘superfoods’. What are its superpowers, you might ask! Well, they are high in fibre, vitamins, minerals, and phenolic antioxidants, all of which have a variety of health benefits.

If you are looking for a way to incorporate these mini nutritional bursts into your diet, we got your back!

In this article, we will discuss the benefits of various dry fruits and how to include them smoothly in your diet. In addition, we will debunk a few myths about dry fruit because facts are more powerful than myths!


10 Dry Fruits That You Absolutely Need To Add To Your Diet

1. Hazelnut


Hazelnuts are considered exotic dry fruits, and very few are aware that they are loaded with nutrients!

Magnesium is essential for bone health, and fortunately, hazelnuts are high in magnesium. New bones are formed, and old bones are reinforced. If anyone has osteoporosis, Hazelnut is your go to dry fruit!

Hazelnuts also provide an unexpected boost to the nervous system. Seratonin, melatonin, and epinephrine are all hormones that influence mood and the sleep cycle. Hazelnuts contain Vitamin B6, which helps to strengthen these chemical connections in the brain.

Additional Benefits

  • Antioxidant
  • Can prevent cancer
  • Loaded with Vitamin E
  • Help in reducing cholesterol
  • Helps in improving sperm count

Nutritional Quantities

1 ounce of Hazlenut contains:

Fat 17 g
Protein 4.2 g
Fibre 2.7 g
Carbohydrate 4.7 g
Vitamin E 4.2 mg
Copper 0.49 mg
Manganese 1.75 mg
Selenium 0.68 mg


2. Black Raisins

Black Raisins

While many people know about white raisins, have you ever heard about black raisins?

Among many other benefits, it promotes blood circulation in the scalp, which encourages hair follicles to grow. It is also packed with vitamin C that provides nourishment to the hair, thereby preventing premature greying.

Raisins are rich in iron, copper, magnesium, and potassium. On the pH scale, these minerals are alkaline or basic and may help control the stomach’s acidity levels.

Additional Benefits

  • Prevents tooth decay
  • Protect the cells in the eye from radical damage
  • Reduces constipation
  • Promotes weight loss
  • Treats anaemia

Nutritional Quantities

1 ounce of Black raisins contains:

Fat 0 g
Protein 1.0 g
Fibre 1.0 g
Carbohydrate 22 g
Calcium 10.08 mg
Iron 0.54 mg
Manganese 3.08 mg
Ascorbic Acid 0.6 mg


3. Prunes


Are you looking for a natural anti-ageing treatment? Prunes is your answer! Prunes contain antioxidants that work throughout the body to reduce cell damage and slow the ageing process. Prunes are dried plums, I bet you did not know that!

The Oxygen Radical Absorbency Scale (ORAC) assesses the ability of various foods to neutralise free radicals that can cause premature ageing. Prunes rank high on this scale, making them an excellent choice for keeping your cells young and healthy.

Prunes are excellent laxatives. In fact, they are used in treating internal and external hemorrhoids.  Prunes contain pectin that can soften stools and hence aid in constipation.

Additional Benefits

  • Improves the health of the heart
  • Promotes weight loss
  • Treats anaemia
  • It helps in increasing bone density

Nutritional Quantities

1 ounce of prunes contains:

Fat 0.1 g
Protein 0.6 g
Fibre 2.0 g
Carbohydrate 18 g
Calcium 12.19  mg
Iron 0.26 mg
Potassium 208 mg


4. Dates


Dates are tropical fruits that are available in dry as well as wet varieties. They are the richest source of antioxidants among all dried fruit.

Dates are said to help facilitate cervical dilation and may help reduce the need for induced labour during pregnancy.

Dates have a low glycaemic index, thus eating them can help in moderating blood sugar.

Additional Benefits

  • Improves the health of the heart
  • Promotes weight loss
  • Nourishes the skin
  • Boosts energy
  • Improving the health of eyes

Nutritional Quantities

1 date contains:

Fat 0.04 g
Protein 0.7 g
Fibre  1.61 g
Carbohydrate 18 g
Calcium 15.36  mg
Iron 0.22 mg
Magnesium 12.96 mg
Vitamin A 35.76 IU


5. Dry Figs

Dry Figs

Health and prosperity have long been associated with figs.

Many of us consume an excessive amount of sodium. High sodium intake can result in potassium deficiency, which can lead to high blood pressure. A diet high in figs can naturally raise potassium levels and is thus recommended for blood pressure management.

Additional Benefits

  • Improves the health of the heart
  • Promotes weight loss
  • Improving the health of eyes
  • Aids in constipation relief

Nutritional Quantities

1 ounce of dried fig contains:

Fat 0.26 g
Protein 0.94 g
Fibre  2.8 g
Carbohydrate 18 g
Calcium 46 mg
Iron 0.56 mg
Potassium 193 mg
Vitamin C 0.3 mg


6. Foxnut


They are lotus seeds! Growing up, I remember my mother roasting light-weighted makhanas in ghee, then sprinkling salt over the top, and serving us whenever the hunger pangs struck.

Are you having a hard time conceiving? Fox nuts can help! It is said to stimulate ejaculation prematurely, improve semen quality and relieve infertility.

It is also high in thiamine, which means it helps improve cognitive function as well. Foxnut consumption helps the body produce acetylcholine, which contributes to neurotransmission.

Additional Benefits

  • Has astringent properties
  • Improve bone strength
  • Aids in constipation relief
  • Detox Agent

Nutritional Quantities

1 ounce of makhana contains:

Protein 10.9 g
Fibre  2.1 g
Carbohydrate 98 g
Calcium 16 mg
Iron 0.39 mg
Sodium 58.8 mg


7. Almonds


Almonds are packed with vitamin E and essential oils, which are beneficial to adults and children alike.

It is reported that an ounce of almonds has as much calcium as a quarter cup of milk.

Additional Benefits

  • Maintains the health of the heart
  • Improve bone strength
  • Weight control
  • Boost bone health
  • Maintain blood sugar

Nutritional Quantities

1 ounce of almond contains:

Fat 14 g
Protein 6.0 g
Fibre  3.5 g
Carbohydrate 6.0 g
Calcium 70 mg
Iron 1.2 mg
Sodium 58.8 mg


8. Pistachios


These green devils are low in calories but high in proteins.

Researchers have found that lutein and zeaxanthin in pistachios can prevent age-related macular degeneration by protecting cells from damage, keeping eyesight sharp over time.

Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/


Additional Benefits

  • Lowers bad cholesterol
  • Controls Blood Sugar
  • Improve bone strength
  • Can enhance muscle recovery
  • Promote the growth of blood vessels

Nutritional Quantities

1 ounce of pistachios contains:

Fat 12.44 g
Protein 5.7 g
Fibre  2.9 g
Carbohydrate 7.83 g
Calcium 30 mg
Iron 1.16 mg
Potassium 287 mg


9. Apricots


Both vitamin C and vitamin E in the fruit are believed to help your skin. Vitamin C, in particular, protects your skin against UV ray damage and environmental pollutants.

Researchers have found that apricots can prevent the liver from being damaged by oxidative stress caused by alcohol.

Additional Benefits

  • It is very good for eyesight
  • Improve bone strength
  • Aids in constipation relief
  • Rejuvenates skin

Nutritional Quantities

1 ounce of apricot contains:

Protein 0.96 g
Fibre  2.1 g
Carbohydrate 17.76 g
Calcium 16 mg
Iron 0.75 mg
Potassium 329 mg
Sodium 3 mg


10. Walnut


Do you have trouble sleeping? Having walnuts after dinner as a snack will help you sleep like a baby since walnuts contain melatonin, which helps induce sleep.

Adding walnuts to your diet can help increase your metabolism and even control diabetes.

Additional Benefits

  • Has anti-cancer properties
  • It keeps the heart healthy
  • Anti-inflammatory properties
  • Aids in constipation relief

Nutritional Quantities

1 ounce of walnut contains:

Fat 18 g
Protein 4.0 g
Fibre  2.1 g
Carbohydrate 4 g
Calcium 30 mg
Iron 0.8 mg
Potassium 130 mg



  • Nut Consumption Leads to Weight Gain: False
  • Peanuts can cause weight gain? True
  • Are Dried Fruits Linked to Dental Cavities? False
  • Nuts soaked in water better? False
  • Dry fruit cannot be used in order to make healthy salads? False
  • Kids should not have dry fruits? False


Why Are Dry Fruits Good For Health?

Dry fruits can be a great source of nutrients, and they also have many medicinal properties that make them essential.

They can be regarded as delicacies, but their health benefits make them a must-eat. Let us discuss the five benefits of consuming these mini wonders!

Fights Depression

Multiple studies have suggested a positive relationship between depression and diet. Articles published in the Indian Journal of Psychiatry and Medical News have stated that selenium intake can improve mood and reduce anxiety! 

The good news is that Brazil nuts are loaded with them, and consuming them might help in anxiety-related disorders.


Prevent Cancer

According to research, eating dried fruit on a regular basis may help prevent certain types of cancer. It may also help in the prevention of cancer progression.

Almonds and cashew nuts prevent breast cancer because they contain antioxidants and phytonutrients that inhibit the growth of cancer-causing cells.


Keeps Your Skin Wrinkle-Free And Healthy

Who does not want to appear youthful and radiant? Dry fruits can assist you in maintaining the health of your skin. The antioxidants and essential oils present in them help to rejuvenate and prevent the ageing of your skin.


Keeps Your Gut Happy

Fibres, both soluble and insoluble, are found in prunes and other dried fruits, which aid digestion and keep your stomach and intestines healthy.

Soluble fibres work as a probiotic, helping to keep the good bacteria in check. Almonds and walnuts have laxative qualities that can be very useful to prevent constipation.


Fight Anaemia

In dry fruits, you can find Vitamin B, minerals such as phosphorous and copper, and unsaturated fats, which can help regenerate blood cells and haemoglobin.

Moreover, both raisins and prunes provide iron, which is helpful for anaemic individuals.


You May Also Like To Read:

12 Health Benefits Of Dates: From Improving Bone Health to Promoting Beautiful Skin

20 Iron Rich Foods In India



Besides being high in minerals, proteins, fibre, and vitamins, dry fruits are also tasty, delectable, and nutritious snacks. Dry fruits make for an excellent and healthy snack.

They boost energy and stamina, and they are high in fibre, which contributes to better digestion and overall health.

How to add dry fruits to your diet? You can add them while making your smoothie or your salad!

Please let us know in the comments below if you have incorporated any of the above dry fruits into your diet!

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