11 Amazing Dry Fruits Benefits That Will Make You Want To Add Them To Your Everyday Diet

11 Amazing Dry Fruits Benefits That Will Make You Want To Add Them To Your Everyday Diet

Punch Line: Did you know that dry fruits benefits include boosting your immune system and preventing seasonal illnesses?

It is no secret that dry fruits are loaded with essential nutrients and micronutrients, making them an amazing superfood for people of all ages. Aside from being rich sources of protein, fibre and potassium, dry fruits also contain Calcium, Copper, Iron, Magnesium, Phosphorus, Riboflavin, Vitamins A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6 and Zinc.

This article discusses the 11 amazing dry fruits benefits. Also included in this article is a list of the healthiest dry fruits and an overview of their side effects

Dry Fruits Benefits That You Should Know

The following are some of the most amazing benefits of dry fruits:

1. Healthy Bones

According to studies, Prunes have a unique nutrient profile that makes them beneficial for bones. Furthermore, the study showed that eating 100 grams of prunes a day reduced bone turnover and improved bone mineral density. Additionally, figs, cashews, and almonds are rich in magnesium, a mineral that is essential for building strong bones. Bone health is also improved by eating calcium-rich dry fruits like dried apricots, figs, dates, and prunes.

2. Protects From Anemia

Among dried fruits, dates, dried cherries, prunes, raisins and apricots are good sources of iron, which helps to combat anaemia, a condition in which the body lacks enough iron to make red blood cells.

While green vegetables and other foods are excellent sources of iron, dry fruits pack a punch since the nutrients in dried fruits are more concentrated. So, for instance, while an avocado will give you barely 1 milligram of iron, eating 100 grams of dried apricot will give you thrice the amount of iron – 3 milligrams.

3. Improves Your Cardiovascular Health

Omega-3 fatty acids found in walnuts can prevent blood clots and heart attacks. Walnuts also contain alpha-linolenic acid, which has anti-inflammatory properties and is known to lower the likelihood of cardiovascular disease.

4. Lowers Your Cholesterol and Blood Pressure

It has been shown that almonds have unsaturated fats that may reduce LDL, which is a known coronary heart risk factor while maintaining or even increasing HDL levels.

Moreover, dry fruits such as pistachios, cashews, almonds, and prunes, which are rich in dietary fibre, are effective in lowering blood pressure levels within a normal range. As a matter of fact, almonds, pistachios, and cashews are also rich in alpha-tocopherol, the most active form of vitamin E. This substance is crucial to regulating blood pressure levels in the body.

The potassium content of prunes and other dry fruits can also help reduce hypertension symptoms

5. Helps You Lose Weight

Read our article on the 11 best dry fruits for weight loss to learn which dry fruits should be included in your diet to help you lose weight. Dry fruits are rich in fibre, which keeps you satisfied for longer periods of time and prevents unhealthy snacking. Additionally, dry fruits are a nutrient-dense snack that can give you energy throughout the day and stop you from bingeing on junk foods.

6. Strengthens Your Immune System

Dry fruits contain essential oils, proteins, potassium, and calcium, which help you increase your immunity. Phytochemicals found in dry fruits act like antioxidants, which help to strengthen the body's ability to fight infections as well as seasonal illnesses.

Also, dried fruits contain several bioactive compounds, including phenols, carotenoids, and phytosterols, which protect the body against metabolic problems that lead to chronic problems such as type-2 diabetes.

7. Improves Your Skin And Hair

The high vitamin E content of almonds is beneficial to the hair and skin, while apricots are packed with vitamins A, E, and magnesium that improve the skin and hair texture.  Pistachios and walnuts keep the skin supple and prevent it from ageing.

Studies have also shown that dates contain vitamin C, vitamin B -thiamine, riboflavin, nicotinic acid and vitamin A that improve skin elasticity and moisturize hair and skin.

8. Improves Your Gut Health

There is no doubt that dried fruits and nuts contain substantial amounts of dietary fibre, which can help improve digestion and maintain healthy bowel movements, keeping constipation at bay, which makes them one of the most natural laxatives ever. It is also believed that the fibre in dry fruits functions as a prebiotic that promotes the growth of probiotics (good bacteria), thus providing an overall boost to health and wellbeing.

9. Improves Your Energy And Stamina

It is important to note that dried fruits such as apricots, figs, raisins, etc., have high carbohydrate content (natural sugars). It is also important to note that they are high in fibre, which makes digestion easier and faster. Therefore, they are a good source of energy for the body.

Nuts and dry fruits are also excellent sources of vitamin B3, also known as niacin, which aids in the conversion of food into energy and helps to increase stamina and endurance.

10. Fights Against Anxiety And Depression

Dry fruits such as walnuts and raisins are rich in healthy fats and also provide a great source of energy. If the mind is not well energized, it may lead to stress, anxiety, or depression in extreme cases. The best way to maintain energy levels is to snack between meals, and dry fruits are one of the healthiest options.

In addition, consuming potassium-rich dry foods, such as prunes, raisins, and dates, may also help reduce symptoms of stress and anxiety in some individuals. The studies have also revealed that cashews are rich in nutrients such as iron, proteins, and omega-3 fatty acids, in addition to being rich in a fatty acid known as Tryptophan, which is crucial for making the hormones serotonin and melatonin. The hormone serotonin also regulates moods and sleep cycles, and serotonin helps regulate sleep cycles.

11. Improves Brain Health And Memory

Apricots, dates, prunes, and raisins are also regarded as good memory boosters. When it comes to dry fruit benefits for your brain, walnuts are among the best. Study after study has shown that eating walnuts significantly improves memory and learning skills. Walnuts are rich in DHA, polyunsaturated omega-3 acids, polyphenols, and vitamin E.

11 Different Types of Dry Fruits and Its Benefits

Below is a brief chat with the list of 11 different types of dry fruits and their benefits for your body

Dry Fruit

Benefits Of Dry Fruits


Loaded with antioxidants 

Helpful in lowering cholesterol and hypertension

Aids weight loss

Improves hair and skin


Improves brain power

Improves gut health

Protects against clots and heart attacks

Improves texture of food


Youthful skin

Boosts immunity

Fights tooth decay

help to fight anaemia


Helps metabolism

Aids digestion

Healthy bones

Helps with weight loss


Improves Hemoglobin 

Energy for the body


Helps in constipation

Dried Blueberries

Healthy skin

Reduces high blood pressure


Improves memory

Dried Cranberry

Prevents tooth decay

Instant energy for the body

Promotes  urinary tract infection


Strengthens bones

Improves eyesight

Relief from constipation

Energy booster


Helps in weight loss

Keeps the nervous system healthy

Improves skin and hair

Helps digestion

Dried cherries


Improves heart health

Improves immunity

Fights cancer


Improves immunity

Natural laxative

Lowers cholesterol

Helps with weight loss


Do Dry Fruits Have Any Side Effects?

Some of the side effects of eating more than the recommended quantity of dry fruits are as given below:

1. Indigestion and constipation

The fibre content of dry fruits facilitates easy digestion and regular bowel movements. Overconsuming fibre can, however, cause bloating, diarrhoea, flatulence, cramping, and constipation. In the same way, dry fruits are also prone to this problem.

2. Improperly stored and packed dry fruits can have toxins

When dried fruit is improperly handled and stored, it can also be contaminated with fungus, aflatoxin, and other potentially hazardous compounds.

3. Sugar-coated dry fruits and tooth decay

There are dry fruits available in the local markets that come with a thick sugar coating to help them resist moisture and stick together. A significant portion of tooth decay can be attributed to this sugar.


Frequently Asked Questions

1. What is the daily recommended amount of dried fruit that one can have?

The recommended daily portion to get the best dry fruit benefits is approximately 30 gm, approximately equal to the size of a handful.

2. Can dry fruits lead to weight gain?

There is a relatively high amount of sugar and calories in dried fruit and over eating them can result in weight gain and health problems.

3. Can eating dry fruits cause inflammation?

Dry fruits benefits include being one of the best sources of antioxidants, making them a potent anti-inflammatory food. Combining dried fruit with exercise reduces levels of a cytokine that is linked to inflammation.

In conclusion

You can get a lot of fibre, nutrients, micronutrients and antioxidants from dried fruit. Adding dry fruits in your daily diet can give you many health benefits from improving cardio vascular health to lower high blood pressure and cholesterol. Some of the most nutrient-dense dry fruits include almonds, walnuts, pistas, raisins, dried blueberries, apricots, dates and prunes. At Nutrilitius, you can find the best-dried fruits and nuts delivered to your doorstep! Providing the best nutrition and delivering a unique texture, distinctive smell, and exotic taste, Nutrilitius has been the market leader for over 10 years.

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