• Dry fruits are a great source of proteins, vitamins, minerals, dietary fibres, and an ideal substitute for high-calorie snacks.
  • Most of us in our school life, were told to much on a handful of soaked almonds improve our memory or eat a few dates for breakfast. Our  Mothers and grandmothers would religiously soak, grind and blend a combination of dry fruits to be added to milk.
  • These would be based on recipes passed on to them through generations to generation for achieving weight gain and immunity for young children.
  • Dry fruits like almonds, walnuts, dates, raisins are also known to be a powerhouse of nutrients. The  dry fruits are less fruit and more of a sugar bomb.
  • Here is a list of four commonly available and super-nutritious dry fruits that should be take every day for our healthy body function and all the health benefits that they possess.



Almond is a highly nutritional nut and a rich source of calcium, iron, vitamin E, niacin zinc etc.

Here is a reason why we should munch on a handful of almonds every day.


Boost brain health

Almonds are a rich source of many nutrients that very useful in the development and healthy of the brain.

For  the growing children- that have been connected to a higher intellectual level and they have long been considered an essential food item . It improve our memory.

Almonds have a riboflavin and lcarnitine, that nutrients capable of positive affecting neurological activity. That also  increase the brain power and memory.

 Heart Health

Just a handful of nutrient-rich almonds  per day helps in promote heart health. Almonds are naturally high in monounsaturated fatty acid and also vitamin E. almonds help in maintaining healthy cholesterol level.


Weight Menagement


Almonds are highly rich dietary fiber, proteins and also good fats present, it’s make you feel fuller and that’s help to avoid over eating. Almond enriched diet had greater reduction in weight and wall  body fat too.


Blood Sugar Control

The monounsaturated

fatty acids that’s persent in

almonds helps to slow

down the release of glucose

in the blood, its prevents

sudden spikes in the blood

sugar level.


Diet Tip-

Almonds can be combine with your meals as this would help lower the glycemic index of the food. You should  eat about 7-10  almonds a day  almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin.





Cashews are kidney- shaped seed and widely cultivated in places that have tropical climates.


Nutrition facts

The cashews are a powerhouse of proteins and essential minerals. It  have including calcium, magnesium, iron, potassium and zinc.

It also have vitamin C, vitamin B1, (thaimin)  vitamin B2(riboflavin), vitamin B3 (niacin), vitamin B6, vitamin K (phylloduinone), vitamin E (alpha-tocopherol)


Reduce risk of diabetes

In the cashews presence of very low amounts of sugar  and

no harmful cholesterol  make them safe for diabetic patient.

It also help in lowering the risk of type 2 diabetes.


Prevent gallstones

Gallstone- the stone that present in the gallbladder. That stone deposits that usually consist of cholesterol, which accumulates in the gallbladder.

The regular use of cashews can help to lower the risk of formation of gallstone.


You could combine Cashews with your meals. You  can also add sliced or chopped Cashews to salads, pasta or vegetable and sweet dieses.


3. walnuts       


Walnuts also known as  A Powerhouse of goodness.


Cancer Fighting Properties

It the walnut same of components present that have capability of controlling the growth of cancer cell. The presence of high ALA (ALPHA LINOLENIC ACID which is an omega 3 fatty acid) and melatonin  content will be responsible for its chemo preventive properties.

It  reduce the cancer cell growth and prevent the body from cancer and extra cell growth.


Good for Skin and Hair

Walnut are good source of vitamin E and rich in gamma-tocopherol, that’s is a strong lipid –soluble antioxidant.

The vitamin E help in maintaining and protecting to skin from free radicals that are damaging for skin and the presence of biotin help to strengthen hair, reduces hair fall.  its also prevent skin aging


Regulate sleep

Soaked walnuts in water before sleeping , or eat a salad or any dish using them as topping.

The Walnut rich of  a hormone Melatonin, that helps in a bio –available form that help make a perfect dinner that help you to a great and restful sleep.


Boost bone health

Walnuts are increase calcium absorption and deposition. Also help in reducing urinary calcium excretion.

So it increase the hone health and protect from the osteoporosis likes bone disorders. Fore bone health we should include walnut in our diet.


Diet Tip

5-8 pieces of walnut is include in your diet even day. You  can also grind or mix it with soup, gravies, sauce, and srew.




Iron Content

In the dates have high level of iron balances out the inherent lack of iron in anemic patients.


Energy Booster


It also increasing energy and strength while

decreasing feeling of fatigue and sluggishness.


Treat sexual weakness

Dates are beneficial for increasing sexual stamina. Take handful date soak in fresh goat’s milk overnight after.

then gring them in the milk with a mixture of cardamom powder and honey. This is very useful tonic for increase sexual endurance. It also reducing sterility  that caused by various sexual disorders.

Date plams and also their oil for sexual functioning and found that the high level of estradiol and flavonoid component of date. That are increase the count of sperm and motility.

Its also increase the testes size and weight.


Eases Digestion

In date rich fibre content present that help to

promote digestion and also relives in constipation.

Diarrhea- rip date rich in potassium has been

control diarrhea.


Diet Tip

Have 4-5 dates in the afternoon. You can also include dates in different diet.


that’s why dry fruits are very important for our body and also for brain. that’s with large amounts of antioxidants. the best time is to eat it early in the morning for maximum benefits. dry fruits are excellent for dips in energy. Dried fruit can boost your fiber and nutrient intake and supply your body. it  also high in sugar and calories, and can cause problems when eaten in excess.




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