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Top 10 Dry Fruits for Health

Dry fruits offer several therapeutic benefits. These benefits and health advantages have made them essential purchases. You can add dry fruits to yogurt, smoothies, oatmeal, and other healthy breakfast options to make them taste better and be healthier. Dry fruits can be eaten anywhere to quench your hunger and provide a quick energy boost. An exciting bonus is that they contain no added sugars, cholesterol, or sodium. For a healthy and fit lifestyle, a handful of dry fruits should be a part of everyone’s diet. There are many different types of dry fruits, such as dates, plums, cashew nuts, almonds, pistachios, raisins, and so forth.

So, are you trying to find a delicious low-calorie snack to replace a high-calorie one? Or are you searching for something that will maintain a steady level of energy while also satisfying your hunger? If so, dried fruits might end up being your go-to snack choice. Dry fruits are a delicious and healthful snack because they are rich in protein, vitamins, minerals, and dietary fiber. We’ve put together a list of dry fruits that will improve the nutritional content of your regular meals and offer you several health advantages.

Almonds (Badam)

Since almonds have so many health advantages, they are a popular dry fruit. Due to their high content of vitamin E, essential oils, and antioxidantsa and check almonds price in pakistan are a great food choice for both kids and adults. Eat a few soaked almonds every morning to achieve the best results and a fit and healthy body. 28g of Almond contains dix grams of protein, four grams of fiber, in addition to vitamin E (35% of DV), 20% daily value of magnesium and 8% of daily value of calcium.

Health benefits include:

  • Helps in maintaining good cardiac health.
  • Aids in reducing weight
  • Promotes healthy skin and hair
  • Regulates blood sugar levels

2) The pistachio (Pista)

A healthy choice for those who overeat frequently can be pistachios. Pistachios can help you by reducing appetite, so you’ll feel satisfied for longer. In addition to carotenes, vitamin E, copper, manganese, potassium, calcium, magnesium, iron, selenium, zinc, and polyphenolic antioxidants, it also contains oleic acid and antioxidants. This heart-shaped dry fruit has anti-inflammatory qualities. 28g serving of pistachio contains 5.72g Protein, 3g fiber,7.7 grams Carbohydrates and 12.85 grams of fat.

  • Health benefits include
  • preventing diabetes
  • lowering bad cholesterol
  • boosting immunity
  • and aiding in weight loss.

3)Cashews (Kaju)

Cashews are highly regarded for their delectable flavor and smooth consistency. It is high in magnesium, protein, vitamin B6, and vitamin E for your body. This kidney-shaped seed can assist you with blood sugar regulation, weight loss, and heart health enhancement. 28g serving of Cashew contains five grams of protein, one gram of fiber, Iron (11% Daily Value), 67% of the daily allowance of copper, nine grams of carbohydrates and twelve grams of fat.

  • Health Benefits:
  • Lowers bad cholesterol
  • lowers risk of heart disease
  • aids in weight loss

4) Apricots (Khubani)

Apricots helps you in giving s feel full because they are enriched with essential nutrients like copper, magnesium, vitamin E, and A. Additionally, it has a lot of antioxidants, which help prevent internal infections. Little orange-colored, tart-tasting fruits that are rich in vitamins and minerals are called apricots. This fruit, rich in nutrients, protects your eyes and heart. 35-gram portion of raw apricots has 0.49 grams of proteins and 0.7 grams of fiber,16.8 kcal of energy, 383mcgof beta-carotene, 33.6 mcg of vitamin A, 3.89 grams of carbohydrates and 0.14 grams of fat and also check out best dry fruits in Pakistan

Health Benefits:

  • Promotes healthy eyesight
  • Maintains strong bones and skin
  • Aids in weight loss

5)Dates (Khajoor)

Tropical fruits called dates are available in both dry and wet forms. Due to their high fiber content, dry dates can help you stifle cravings and feel full for extended periods of time. Our bodies gain many benefits from this fruit that is high in iron. This tasty and iron-rich dry fruit is still perfect for winter. It can be consumed on its own or combined with dessert. You can deseed or seed dates. 7g of dates has 20 calories, 0.2 grams of protein, 0.6 grams of fiber, 0.14 mg of sodium and 5.3 grams of carbohydrates

Advantages for Your Health:

  • Promotes weight loss
  • Raises Hemoglobin Levels
  • Boosts Energy
  • Improves Gut Health

6) Walnuts (Akhrot)

Walnuts are hard, stone-like fruits with a single seed that are rich in proteins, vitamins, minerals, antioxidants, and omega-3 fatty acids. You can include them in your daily diet due to their many advantages. The fatty acids in walnuts may aid in weight loss and heart health maintenance. 28g of walnut meals have 185 calories, 4.3 grams of protein, 1.9 grams of fiber, 3.9 grams of carbohydrates,18.5 grams of fat, 0.7 grams of sugar

Advantages for Health:

  • Lowers stress levels
  • Prevents cancer
  • Promotes healthy skin and hair

7) Dry Figs (Anjeer)

The edible green or purple skin of this unique fruit is speckled with hundreds of tiny seeds. Fig flesh is rich in nutrients and has a subtle sweetness to it. Figs are widely used to treat issues related to the respiratory and reproductive systems. One hundred grams of dried figs has 3.3 grams of protein; 9.8 grams of dietary fiber; 2.03 mg of iron; 68 mg of magnesium; 162 mg of calcium; 1.2 mg of vitamin C; 6 mcg of beta-carotene; and 249 calories

Advantages for Health:

  • Enhances bone health
  • inhibits the growth of cancer cells
  • assists in blood pressure regulation
  • aids in weight loss

8) Prunes

Dried plums, or prunes, are very nutrient-dense and have many health advantages. Prunes have a lot of sugar, but you can’t avoid the many healthy ingredients they contain. Not only does it have nutritional value, but it will also satisfy your sweet tooth. 28g Prunes Serving contains two grams of fiber, B2/B3/B6 (3% of Daily Value), Vitamin K (21% of Daily Value), and Vitamin A (4% of Daily Value), 18 grams of carbohydrates, 11 grams of sugar and One hundred and sixty-seven calories.

Advantages for Health:

  • Contains a good amount of iron
  • strengthens bones and muscles
  • lowers blood pressure
  • lowers cholesterol

9)Raisins (Kishmish)

Raisins are dried grapes with both the sweet and sour flavor. It helps to prevent iron deficiency anemia as it is a good source of iron. It also helps in reducing constipation and acidity. 28g Serving of Raisins has protein 0.5 grams, fiber 0.6 grams, sodium 3.6 grams, carbohydrates 11 grams ,sugar 9.1 grams and 42 calories.

Health Benefits:

  • Promotes weight loss
  • Treats constipation and acidity
  • Treats anemia

10) Hazelnuts:

Hazelnuts are a good source of protein, fats, minerals, and vitamins. You can have it raw, roasted, or grounded into a paste. 28g Serving of Hazelnut has 4.2 grams of proteins, 2.7 grams of fiber, copper (24% of Daily Value), magnesium (12% of Daily Value), vitamin E (21% of Daily Value), 4.7 grams of carbohydrates, 17 grams of fat and 176 calories.

  • Health Benefits:
  • Helps in weight reduction
  • Protects against cell damage • Lowers cholesterol
  • Improves insulin sensitivity

Supports heart health

A nutrient-dense food, dried fruits are high in phenolic compounds, potassium, and dietary fiber, all of which have been linked to a number of health benefits, such as a decreased risk of heart disease, diabetes, and some types of cancer. The amount of fiber in fresh fruit and dried fruit is the same. Eating dried fruits is therefore a useful strategy for raising total fruit and vegetable intake.

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