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Best 5 dry fruits and their fantastic health benefits and side effects -Almond.Cashew, Pistachios,Dates(khajoor),Raisins
Health & Fitness
Dec 02, 2022

Dry fruits are dried by the sun or dehydration method. Dried fruit is a good source of nutrients, as well as energy, and fiber and has good medicinal properties.

 let's learn about the Benefits of eating dry fruits

 1) Almond

 Almonds are one of the most commonly consumed dry fruits. They provide huge health benefits to folks of all age groups. Almonds can be consumed in several ways. You can take have almonds with milk or any kind of food. They can be eaten raw, soaked, or roasted. Raw almonds are sodium-free and are well for people with high blood pressure.

1) Diabetes

Eating almonds soaked in water at night in diabetic patients does not increase the level of sugar and insulin in the body. And helps to reduce fatigue.

Almonds are naturally low in sugar so they can be consumed by diabetics.

2) Slow down digestion

If a person's digestive system is slow, eating Almond improves it a lot. Vitamin A is very useful in almonds. These vitamins help in digestion. Consuming 1-2 almonds daily makes digestion easy and controlled.

 3) Sharp memory.

If almonds soaked in milk overnight are given to children in the morning, their intellectual development is good. Memory is strengthened, and decision-making ability is increased. Also, the antioxidants and omega-3 present in almonds assistance delay the cell aging process in the brain cells.

Nutrition Value Almond

100 grams of unsalted almonds

Calories: 744 

Fat: 59.9 g

Carbohydrates: 26.9 g

Fiber: 15 

Protein: 25.4 g

Almond Side Effect

Since almonds are high in magnesium, eating more almonds can cause magnesium to react to the medicine and pills taken, similarly, eating more almonds can cause indigestion, diarrhea, gas, constipation, headache, biliousness, and Darkness before the eyes.

2) Cashew

Cashew nuts are the seeds of the cashew tree. They are rich in minerals, fiber, and plant protein. When the topic of dry fruit comes up, one name comes to mind first and that is cashews. Cashews are one of the main components of dry fruits and are more beneficial than others in terms of nutritional content.
Weight can be controlled
Cashews are beneficial for weight control. Because it is rich in fiber and consuming fiber-rich foods will slow down the hunger pangs and make you feel fuller for longer.
Controls blood pressure
Cashews are low in sodium and high in potassium. When sodium is high, the body retains water for longer, which improves blood flow and keeps blood pressure under control.
Helps in brain development
Helps in brain development. It can also play an important role in preventing brain injury. Additionally, magnesium has antidepressant properties that can help alleviate depression
Nutrition Value of Cashew
100 g of cashews contain:
§  Calories: 596
§  Carbohydrates: 22.3 g
§  Protein: 21.2 g
§  Fibre: 3.3 g
§  Fats: 46.9 g
Side Effect of Cashew nut
1) Cashews are high in fiber which helps in keeping your stomach clean. But consuming more of it can cause problems like diarrhea.
2) Cashews are high in calories, so eating more cashews can lead to weight gain.
3) If you are suffering from headaches and migraines, then do not eat cashews at all, because the amino acids in cashews can cause headache pain and migraines.

3) Pistachios

Among the dry fruits, cashew nuts, almonds, and pistachios are the most popular dry fruits. Pistachios contain essential nutrients for the body and these properties make them a perfect superfood. A pistachio is a fruit that is eaten with the shell removed. Pistachios are not only delicious to eat but also very beneficial for our bodies.

Pistachios contain many antioxidants. Moreover, it is rich in vitamin B6, protein, and minerals like copper and phosphorus.

Benefits of Pistachios

1) Helps protect against cancer

Antioxidants are very important for our health. Antioxidants protect our body's cells from damage and play an important role in reducing the risk of serious diseases such as cancer.

2) Health Blood Sugar

Pistachios have a low glycaemic index, which means that consuming them doesn't cause a large increase in blood Sugar.

Pistachios are high in antioxidants, carotenoids, and phenolic compounds, which help control blood sugar, Pistachios are suitable for diabetic patients.


3) Weight loss

Pistachios are low in calories and rich in fiber and protein. Pistachios are low in calories and rich in fiber and protein. which results in feeling filled, which aids you to eat less.

Nutrition Value of Pistachios

  • Calories: 165
  • Fat: 13.4g
  • Sodium: 2mg
  • Carbohydrates: 7.8g
  • Fiber: 2.8g
  • Sugars: 2.1g
  • Protein: 5.8g
  • Potassium: 277mg

Side Effect of Pistachios

Pistachios are highly nutritious. However, some people may suffer from biliousness, constipation, diarrhea, gas, and stomach ache after eating more pistachios. Natural pistachio nuts are not salty. Roasted pistachios are salted. Eating pistachios with much salt can cause excess sodium in the body and cause problems like high blood pressure.


4) Dates(khajoor)

Dates are naturally sweeter. But these sweet dates include a lot of nutrients. Dates include several vitamins and minerals in addition to fiber and antioxidants. However, since it is a dry fruit, it is also high in calories and, dates contain vitamin A and vitamin K. Dates are also high in fiber.

Besides these, dates also include high amounts of fiber, iron, antioxidants, and polyphenols. Regular consumption of dates will assist you in:

1 )Boosting energy and Metabolism

Dried dates are rich in natural sugar (glucose and fructose). This natural sugar aids provide energy to the body. It, thus, keeps you physically fit and healthy to do your day-to-day activities. 

2) Increasing hemoglobin levels

Dates are one of the fruits that include sufficient to meet the needs of iron (Fe), vitamin C, vitamin B complex, and folic acid. 

3) Beneficial for weakness

Dates are very beneficial for those who have physical and weakness problems. Dates have high energy-yielding potential as they contain natural sugars such as glucose, sucrose, and fructose. Strength comes from protein, vitamins, and minerals in dates. People who feel more tired, and weak are deficient in iron. Due to the high content of iron in dates, drinking dates mixed with milk gives more benefits.

Nutrition Value of Dat

Calories: 23

  Fat: 0g

Sodium: 0.2mg

Carbohydrates: 6

Fiber: 0.6g

Sugars: 5

Protein: 0.2g

Potassium: 53mg

Magnesium: 3.4mg

Iron: 0.1mg

Folate: 1.52mg

Sides effects of Dates

1) Consuming too many dates can lead to obesity as they are high in calories

2) Consuming too many dates can cause stomach-related problems like diarrhea, gas, etc.

3) Do not eat too many dates because dates are high in potassium and magnesium, so the chances of muscle weakness are high.


5) Raisins (Manukka)

According to Ayurveda, raisins have a lot of medicinal properties. We should eat 4-5 raisins daily. Raisins are considered to be the best cure for colds, coughs, and phlegm. Apart from that, raisins have lots of benefits.

Benefits of Raisins

·Eating raisins improves blood circulation.

·This increases the color of the skin and also helps to brighten the complexion.

·It is high in potassium. Manuka is effective in heart attack diseases.

·It contained iron. These are beneficial in removing anemia (deficiency of blood).

·It contains antioxidants. This helps in preventing serious diseases like cancer.

·It has more calcium content. Hence prevents joint pain

·Consuming removes toxins from the body and also removes the problem of hair fall.

Side-effect of Raisins

Eating more raisins can cause diarrhea, weight gain, and allergies, and eating more raisins can also increase blood sugar.

Nutrition Value of Raisins

Carbohydrates - 1.29.48 gram

Fiber – 11.22 grams

Calcium -46.20 mg

Iron -1.27mg

Magnesium-49.50 grams

Phosphorus-123.75 mg

Potassium-136.25 mg

Sodium-46.20 mg

Zinc-0.30 mg

Vitamin c-8.91 mg