Dry fruits are packed with essential nutrients and offer numerous health benefits. Whether you are looking to improve heart health, boost energy levels, or enhance brain function, adding dry fruits to your daily diet can be highly beneficial. Let’s explore the nutritional value of some of the most popular dry fruits, including almonds, cashews, walnuts, and more.
1. Almonds: The Nutrient Powerhouse
Almonds are one of the most nutritious dry fruits, known for their rich content of healthy fats, proteins, and essential vitamins.
Nutritional Profile (per 100g):
- Calories: 579 kcal
- Protein: 21g
- Fat: 50g (mostly healthy monounsaturated fats)
- Carbohydrates: 22g
- Fiber: 12g
- Vitamin E: 25.6mg (171% of daily recommended intake)
- Magnesium: 268mg (67% of daily recommended intake)
Health Benefits:
- Supports heart health by reducing bad cholesterol (LDL)
- Aids in weight management due to high fiber and protein content
- Boosts brain function and memory
- Strengthens bones with calcium and magnesium
2. Cashews: Creamy and Nutrient-Rich
Cashews are delicious and loaded with essential nutrients that support overall health.
Nutritional Profile (per 100g):
- Calories: 553 kcal
- Protein: 18g
- Fat: 44g (rich in monounsaturated and polyunsaturated fats)
- Carbohydrates: 30g
- Fiber: 3.3g
- Iron: 6.7mg (37% of daily recommended intake)
- Zinc: 5.8mg (53% of daily recommended intake)
Health Benefits:
- Supports heart health with healthy fats
- Promotes strong bones due to high magnesium content
- Helps boost immunity with zinc and antioxidants
- Enhances skin and hair health with essential fatty acids
3. Walnuts: The Brain Booster
Walnuts are known for their brain-shaped appearance and their impressive nutritional profile that supports cognitive function.
Nutritional Profile (per 100g):
- Calories: 654 kcal
- Protein: 15g
- Fat: 65g (high in omega-3 fatty acids)
- Carbohydrates: 14g
- Fiber: 6.7g
- Omega-3 Fatty Acids: 2.5g
- Vitamin B6: 0.537mg (41% of daily recommended intake)
Health Benefits:
- Supports brain health and cognitive function
- Reduces inflammation and improves heart health
- Aids in weight management and metabolism
- Contains antioxidants that help fight free radicals
4. Raisins: Nature’s Sweet Delight
Raisins are dried grapes and are naturally sweet with a concentrated nutrient profile.
Nutritional Profile (per 100g):
- Calories: 299 kcal
- Protein: 3.1g
- Fat: 0.5g
- Carbohydrates: 79g
- Fiber: 3.7g
- Iron: 1.9mg (24% of daily recommended intake)
- Potassium: 749mg (21% of daily recommended intake)
Health Benefits:
- Supports digestive health with natural fiber
- Provides quick energy for an instant boost
- Rich in antioxidants that help fight infections
- Helps maintain healthy blood pressure levels
5. Pistachios: The Heart-Friendly Nut
Pistachios are crunchy and flavourful, making them a great snack option with numerous health benefits.
Nutritional Profile (per 100g):
- Calories: 562 kcal
- Protein: 20g
- Fat: 45g (high in unsaturated fats)
- Carbohydrates: 28g
- Fiber: 10g
- Vitamin B6: 1.3mg (65% of daily recommended intake)
- Potassium: 1025mg (29% of daily recommended intake)
Health Benefits:
- Supports heart health by reducing bad cholesterol
- Helps in weight management with high fiber content
- Enhances eye health due to its lutein and zeaxanthin content
- Aids in blood sugar control with its low glycemic index
Conclusion
Including dry fruits in your daily diet can significantly improve your overall health. Almonds, cashews, walnuts, raisins, and pistachios are packed with essential nutrients that support heart health, brain function, and immunity. Whether consumed as a snack or added to meals, these nutrient-dense dry fruits are a must-have for a healthy lifestyle.
Aap Ka Bazar®, a monthly grocery app, website, and chain of stores, has gathered this information, including nutritional values, through online research and writing tools. #yahasabmilega
