DRY FRUITS : THEIR NUTRITIONAL AND HEALTH BENEFITS

CONTENTSTypes of dry fruits

What is a dried fruit

Health benefits of dried fruits

Benefits of eating common dried fruits

What is a nut

Health benefits of nuts

Benefits of eating common nuts

Recommended dietary intake of dried fruits

and nuts

TYPES OF DRY FRUITS Dry fruits can be classified into two types:

the fruits that are actually 'dried' naturally or

mechanically for e.g. Apples (kept as rings or dices)

,Apricots ,Bananas (turned into chips after drying),

Figs, Date , Raisins

and the ones that are in the form of seeds or nuts

for e.g. Almonds, Cashews ,Walnuts, Pistachio,

Peanuts.

WHAT IS A DRIED FRUITDried fruit is a fruit where the majority of the

original water content has been removed either

naturally, through sun drying, or through the use

of specialized dryers or dehydrators.

HEALTH BENEFITS OF DRIED FRUIT

1.HIGH FIBER Contains more fibre than the same-sized serving

of their fresh counterparts

Helps keep your digestive system running

smoothly.

This fiber is what helps the easy, quick and problem-free digestion of food.

2.ANTIOXIDANTSSome dried fruits are a good source of certain

antioxidants, Phenols, a type of antioxidant, are

more abundant in fruits like dates and figs than in

some fresh fruits.

3.NUTRIENT DENSITY nutrients are condensed into a small package.

Dried fruits like apricots, raisins, prunes and figs

contain high amounts of beta carotene, vitamin

E, niacin, iron, magnesium, potassium and

calcium.

4.FAT AND CALORIES

Dried fruits contains little to no fat.

also contain significant calories per serving,

making them a natural source of energy for

athletes.

a good supplement for people seeking to gain

weight healthfully.

5.PROMOTES BONE HEALTH Dried fruits, particularly dried plums, may

promote bone health.

because they are rich in phenolic compounds,

such as phenolic acids and lignans, which may

stimulate bone formation and enhance

osteoblast activity

6. PROMOTES INTESTINAL

HEALTH promote digestive health.

Dried plums are well known in common

experience to alleviate constipation

combination of soluble (49%) and insoluble fiber

(51%) in dried plums probably acts in a gentle

way in the lower intestines, softening stool, increasing bulk and promoting intestinal motility.

7.PROMOTES HEALTHY

DIETindividuals who regularly eat generous amounts

of dried foods

have lower rates of cardiovascular

disease, obesity, several cancers, diabetes

& other chronic diseases.

also contains many members of vitamin-B

complex which are essential for formation of

blood.

8.PROMOTES WEIGHT

MANAGEMENT Dried fruits may contribute to

healthy body weights.

dried fruit intake is not associated

with higher body weight. Data

indicates that diets high in dried

fruits are associated with

lower Body Mass Index (BMI),

reduced overweight

and obesity and improved diet

quality.

BENEFITS OF EATING SOME COMMON DRIED

FRUITS

FIGS contain large amounts of fiber, natural sugars,

and minerals.

excellent source of calcium, potassium,

magnesium, copper, iron, and manganese.

good source of vitamin B6.

Health Benefits

Well known for their mild laxative effect

Very good in case of tachycardia, bronchial

asthma, cough, and breast ache.

Have a high content of fiber and are often

recommended to nourish and tone the

intestines.

control blood pressure.

Role in Treating Diseases

Figs help in recovering anemia, constipation

and osteoporosis and reduce fever.

RAISINfat free, cholesterol free, and low in

sodium.

Health Benefits

Rich in antioxidants, thus help keep

blood clean and flowing

Contain Calcium which in known for

causing bone health

Contain fiber which softens and

cleans the stomach

Role in Treating Diseases

Raisins help in curing constipation,

osteoporosis and macular

degeneration.

DATES contain calcium, sulphur, iron,

potassium , phosphorous,

manganese and magnesium

the most beneficial food product both in terms of a medicine and tonic.

HEALTH BENEFITS

can be easily digested and hence it useful for supplying energy and repairing waste.

The presence of nicotinic content helps in intestinal disturbances.

Laxative food

As rich in potassium beneficial in diarrhoea.

WHAT IS A NUT A hard-shelled seed consisting of an edible

kernel enclosed in a woody shell.

Vitamins Dry fruits are a rich source of vitamins. These

vitamins are Vitamin A, Vitamin B1, Vitamin B2,

Vitamin B3, and Vitamin B6.

Minerals Consuming dry fruits also increases the mineral

content in the body. These minerals include calcium,

potassium, iron, phosphorus, etc

Energy Boost Eating a nut when you feel low on energy is a very

good idea. Eating them provides an instant gush of

energy to the body, thus helping it to remain alert.

Proteins The nuts, also contain proteins, which are extremely

essential for repairing the wear and tear of the body.

Health benefits of

some common nuts

CASHEW excellent source of protein and

fiber.

good source of potassium, B vitamins , magnesium and folate.

Health Benefits

Contains heart protective monounsaturated fats

Contains copper which plays role in antioxidant defences and energy production

Helps in preventing gallstones

Contains magnesium that helps regulate nerve and muscle tone

help in recovering colon cancer and heart diseases.

WALNUTS one of the best plant sources of protein.

rich in fiber, B vitamins, magnesium, and

antioxidants such as vitamin E.

Health Benefits

Excellent source of omega-3 essential fatty acids, a

special type of protective fat the body cannot

manufacture.

Help in cardiovascular protection

Promotion of better cognitive function

Helpful in asthma and inflammatory skin diseases

such as eczema and psoriasis.

help in recovering diseases like rheumatoid arthritis,

tuberculosis and gastrointestinal problems.

PISTACHIOrich in potassium, phosphorus and magnesium,

and are also a good source of vitamin B6.

Health Benefits

Cut heart disease risk, the high monounsaturated

fat content lowers cholesterol levels in the blood.

Contain antioxidants in the form of phytochemicals

which have been associated with a decreased risk

for developing chronic diseases, like cancer.

helps in recovering anorexia, constipation and

nausea.

ALMONDS Lower LDL-Cholesterol and Reduce Your

Risk of Heart Disease

packed with numerous health promoting

phyto-chemicals

Provide protection against diabetes and

cardiovascular disease

A Protein Powerhouse

packed with many important B-complex

groups of vitamins

rich source of minerals

free from gluten

PEANUTS rich in MUFA like oleic acids that help to lower LDL

and increase HDL.

good source of dietary protein.

contain poly-phenolic antioxidants, primarily

p-coumaric acid, which is believed to reduce the

risk of stomach cancer by reducing the formation of

carcinogenic nitrosamines.

excellent source of vitamin E

packed with B-complex groups of vitamins such as

riboflavin, niacin, thiamin, pantothenic acid, vitamin

B-6, and folates

source of minerals like copper, manganese,

potassium, calcium, iron, magnesium, zinc, and

selenium.

Recommended dietary intake of

dried fruits and nuts1-2 oz i.e. 28.349 grams-56.698grams

REFERENCES European Food Information Council

Study By: Dr Vigneshwara Varmudy Department of Economics, Vivekananda College, Puttur, Karnataka

Wikipedia.org

www.livestrong.com

www.Nutrition and you.com

American cancer journal

http://www.buzzle.com/articles/dry-fruits-list.html