Every diet regime that you have heard of includes the ever-present ‘handful of dry fruits every day’. Did you know that Dry Fruits are nuts, dried out fruits and have a lot of health benefits but most of us are unaware of exactly what qualities these have?
By the way, dried fruits are some of the healthiest alternatives to refined sugar, and they are an excellent way to satisfy a sweet craving. After reading this, probably you may prefer to cut down on those monthly once or twice ice-creams for a few dry fruits in your diet.
A fistful of Nuts is a healthy snack per se and in vulnerable groups, there is very good benefit associated with the consumption of dry fruits and Nuts!
Good for weight loss. Help in the proper functioning of vital organs of the body.
Protein
Help in weight gain and increasing your baby birth weight.
Fibre
Relieve constipation
Mono-unsaturated fat
Reduction in risk of coronary heart disease, Diabetes
VITAMINS
Rich in vitamins
Easier to digest than milk
Vitamin - E act as an antioxidant
Manages high Blood Pressure during Pregnancy. Minimize the risk of developing heart disease
Riboflavin
Energy production, baby bone muscles and brain development.
MINERALS
Magnesium
Ensure the growth and maintenance of bones, proper function of nerve and muscles, helps bowel movements, prevent Heart attack
Manganese
It is important for healthy bones. It helps regulate your and baby weight gain.
Regulate Blood Pressure
Bone-building mineral. It reduces the risk of hypertension and pre-eclampsia during pregnancy. It helps your baby to grow strong bones and teeth, healthy nerves and muscles.
Folate
Prevent Neural Tube Defect(NTD), Good for pregnant women
Flavonoids
Suppress breast cancer growth, Preventing colon cancer and other cancer. Strong suppressors of the lung, prostate tumour growth
Creation of new blood cells, haemoglobin
Copper, zinc
Regulation of nervous system
With Vitamin B normal Heart Beat Muscle contraction Kidney function Nerve Signalling, Strengthening of nerve and liver – respiratory disorder
Vitamin B1
Prevents Cardio Vascular Disease
Selenium
Fat absorption, lower cholesterol
RAISINS
NUTRIENT
FUNCTION
Energy – glucose, Fructose
Sufficient sugar content. Period of recovery. Good for gaining weight. A lot of energy.
Fibre
Prevent heart disease and diabetes. Relieves constipation, regulates weight and improves digestion. Antioxidant Stimulate libido and induces arousal. Protect against free radicals which cause colon cancer. Moisture Helps to remove stones
VITAMINS
Vitamin A
Good for eye
MINERALS
Iron
Enrich blood, helps in treating anaemia
Potassium, magnesium
Neutralize the acids and help check acidosis (acidity), Ensure the growth and maintenance of bones, proper function of nerve and muscles and helps bowel movements. Prevents pregnancy induced Hypertension
Copper
Necessary for forming RBC
Calcium
Proper bone formation. Absorption of calcium
Boron
Preventing osteoporosis in women in menopause. Beneficial for bones and joints, dental health
CASHEW NUT
NUTRIENT
FUNCTION
Energy
Energizing food, energy density
Fibre
Beneficial for weight management
Fat
Oleic acid and palmitoleic acids that help improve good (HDL) cholesterol
Prevent myriad diseases. Phyto-chemicals which help in fighting many kinds of cancers and diseases
Pyridoxine (vitamin B6)
Reduces the risk of anaemia
Helps in skin disorder
Vitamin K
Bone health and cancer protection
MINERALS
Magnesium
Muscle and nerve response – Helps in building muscles, bones, gums and teeth. Helps the body cope with stress, helping promote normal sleep patterns in menopausal women and helps bowel movements
Phosphorous
Development of healthy bones, normal heart rhythm and blood clotting. Improve recall and delay, age-related memory loss
Manganese
It is important for healthy bones. It helps regulate your and baby weight gain.
Copper (cofactor with zinc and manganese)
It helps to make use of iron stored in your body. It helps for organs and muscles to work smoothly. Healthy liver and brain – energy production, greater flexibility in blood vessels, bones and joints
Zinc
Fight infections – regulate growth and development, gonadal function, digestion, and DNA (nucleic acid) synthesis
ANTIOXIDANT
Selenium
Eliminating free radicals, thereby proving to be beneficial in preventing and curing cancer
Use for eye functioning
DATES
NUTRIENT
FUNCTION
Energy
High in calories and energy. Helps for weight gain.
Fibre
Relieve from constipation and good for weight gain. Intestinal disorders – a growth of pathological organism thus rise in friendly bacteria
VITAMINS
Vitamin A
Essential for vision, help to protect from lung and oral cavity cancers
Vitamin B6
Boosting Brain development
MINERALS
Potassium
Beneficial for controlling diarrhoea. Boost nervous system health and muscle control. Help controlling heart rate, stroke,coronary heart diseases and blood pressure. Heart – protect against atherosclerosis, heart attacks and stroke
Phosphorous
Development of healthy bones, normal heart rhythm and blood clotting. Improve recall and delay, age-related memory loss
Calcium
Keeping bones, nerve, muscles and teeth safe and strong. Reduces HTN.
Iron
Balances inherent lack of iron in anaemic patients, increasing energy and strength while decreasing feelings of fatigue and sluggishness.
Magnesium, Manganese, Copper
Strengthening bones and prevent osteoporosis
Copper
Production of RBC
Sulphur, flavonoidanti
Infective, anti-inflammatory, and anti-hemorrhagic and cancer. Abdominal cancer excellent remedy for alcoholic intoxication
PISTACHIOS
NUTRIENT
FUNCTION
Energy
Helps stabilize blood sugar
Protein
Weight gain and increase baby birth weight. Add complete protein to your diet
Fat (mono-unsaturated fatty acids like oleic acid)
Lower cholesterol and reduce the risk of heart disease. Lower LDL and increase HDL
Fibre
Feel fuller and prevents constipation
VITAMINS
Carotenoids
Beneficial to eye health
Vitamin B6
Helps prevent anaemia, cardiovascular diseases control cholesterol. Balances hormones and regularise period
Vitamin E
protecting our skin and from harmful oxygen-free radicals
MINERALS
Potassium
Good for hypertensives
Copper
It helps to make use of iron stored in your body. It helps for organs and muscles to work smoothly. Helps in neurotransmission, metabolism and RBC synthesis.
Manganese
It is important for healthy bones. It helps regulate your and baby weight gain.
WALNUT
NUTRIENT
FUNCTION
Protein
Helps in brain function
Fibre
Laxative – ease constipation
Omega 3 fatty acid
Helps in the development of baby eye and brain. Good for the heart, reduce the levels of triglycerides, anti-inflammatory benefits in asthma, rheumatoid arthritis, eczema and psoriasis helps to increase the good cholesterol levels
VITAMINS
Riboflavin, Thiamine
Good for bone muscles and brain development.
Vitamin B6
Reduces the risk of anaemia
Folate
Prevent Neural Tube Defect(NTD), Good for pregnant women
Niacin
Helps in skin disorder
MINERALS
Melatonin
Protect against inflammation
Iron
Creation of new blood cells, Haemoglobin
Magnesium
Bone formation.
Phosphorus
Kidney, muscle and nerve function
Copper
It helps to make use of Iron stored in your body. It helps for organs and muscles to work smoothly. Helps in neurotransmission, metabolism and RBC synthesis.
Manganese
It is important for healthy bones. It helps regulate your and baby weight gain.
APRICOT
NUTRIENT
FUNCTION
Energy
Energy-dense
Fibre
Relieve from constipation and good for weight gain. Prevents GDM.
VITAMINS
Riboflavin, Thiamine
Good for bone muscles and brain development.
Vitamin A
Important for eye and bone health.
Vitamin B
Prevents Pre Eclampsia (High BP)
MINERALS
Copper
It helps to make use of iron stored in your body. It helps for organs and muscles to work smoothly. Helps in neurotransmission, metabolism and RBC synthesis.
Iron
Creation of new blood cells, Haemoglobin
Potassium
Improve muscle control and helps to prevent Pregnancy Induced Hypertension
Magnesium
The proper function of nerve and muscles.
Iron
Helps increase blood volume
Calcium, Phosphorus
Bone formation.
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Additional Benefits
NUTRIENTS
BENEFITS
DRY FRUITS & NUTS
Protein
Helps in weight gain and increasing baby birth weight
Peanut
Fibre
Helps to prevent heart disease and Diabetes.Regulates weight gain and improve digestion
Dried apples, Dried Bananas, Dried Fig, Peanuts
Vitamin B6
Helps prevent anameia, treats heart disease and high cholesterol.
Dried Bananas
Vitamin E
Can prevent problems in the later stage of pregnancy due to high blood pressure (pre-eclampsia)
Peanuts, Pine nuts
Vitamin K
Important for normal blood clotting and making proteins for bones
Pine nuts
Iron
Having Enough iron in your body prevents anameia
Dry Fig
Zinc
Improves immunity. Helps form baby organs, Skeleton, nerves and circulatory system
Pine nuts
Copper
It helps your body to make use of the iron stored in your body. It is also important for organs and muscles to work smoothly
Pine nuts
Manganese
It is important for healthy bone. Regulates mother and baby weight gain
Peanuts
Magnesium
Ensure the growth and maintenance of bones, proper function of nerves and muscle and helps bowel movement
Dried Bananas, Pine Nuts
Phosphorus
Helps in forming healthy bones. Develop Blood Clotting and normal heart rhythm
Peanuts
Calcium
Reduces the risk of hypertension and pre-eclampsia during pregnancy. It helps your baby to grow stronger bones and teeth, healthy nerves and muscles.
Dried Fig
Potassium
Improve muscle control and maintains blood pressure
