Badam | Dry fruits

Discover the benefits of Dry Fruits in Daily Life

by Rounik Saha on Nov 27, 2023

Muscle Builders

Dru Fruit protein

Dry Fruits such as Almonds, Cashews, Pistachios and Walnuts are muscle builders. They are very good sources of Proteins and can have 4 to 6 grams of Proteins per serving.



Energy Boosters


Dry fruits are considered Superfoods for a reason. They are calorie rich and can be filling when consumed even in a small amount. This is because of their nutrient dense nature. Dried fruits are also a very good source of natural sugars. They are rich in Carbohydrates. Raisins contain a whopping 33 grams of carbohydrates and 30 grams of natural sugars per serving. No wonder, athletes and soldiers use them as an energy booster.

Alternative Snacking

We are all surrounded by mind numbing options of snacks. That colourful chips that you can’t eat just one of or that sugar filled chocolate that is marketed as a hunger snack. While all these are wonderfully marketed stories, Dry fruits offer a convenient and healthy alternative to processed food snacking.

Natural Sweeteners

Dry fruits can be a wonderful, natural alternative sweetener to the white poison-sugar. Raisins and Dates have 30 grams of sugar and 26.6 grams of sugar per serving respectively. Raisins and Dates in moderation can replace white sugar in the diet of Diabetics and health conscious individuals.

Dietary Fibre

Dried Fruits can be a good supplement to our daily fibre requirements.Almonds contain 3.4 grams of Fibre per serving.Similarly, Dates contain 3.6 grams of fibre per serving.

Heart healthy Fats:

Dry Fruits such as Walnuts, Almonds,Pistachios and cashews contain heart healthy fats such as Monounsaturated and polyunsaturated fats. The best part is we get all this from a natural food free of preservatives, Trans fats and Cholesterol.

Anti Oxidants

Dry fruits are rich in antioxidants that protect us against free radicals that lead to inflammation and destroy cell health. Free radicals are also known to cause cancer and heart diseases. Antioxidants in dry fruits such as Almonds, Walnuts and raisins reduce oxidative stress and are wonderful antioxidants. 

Mineral Factories

Dry fruits are rich mineral factories rich in minerals such as magnesium, calcium, Potassium, Zinc, Iron and Phosphorus. Each of these minerals has associated health benefits. For Instance, Almonds are a source of Magnesium that helps in muscle function, Calcium that aids bone health and Potassium that boosts heart health. Cashews are rich in Zinc that helps in boosting Immunity.

Cognitive Health

Dry fruits such as Walnuts contain Omega-3 fatty acid which is associated with cognitive benefits.  The antioxidant properties mentioned earlier help in protecting Brain cells too. The majority of dry fruits such as Almonds, Pistachios, Cashews, raisins and walnuts are rich in antioxidants.

Weight Control

Dry Fruits can be helpful in weight loss diets. They can help curb hunger pangs and can be filling even when eaten in a small amount. However, care is to be taken not to overload yourself with them as a handful of them multiple times a day can lead to weight gain.


In conclusion, these superfoods have holistic benefits for us if consumed on a daily basis. That quote about “An apple a day keeps the Doctor away” is applicable to Dry Fruits too. The key is to consume them in moderation as their high nutrient benefits also comes with high calories.

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