Dry fruits and nuts are known for its wide range of health benefits and they are rich in healthy fats, protein and fibre. Eating dry fruits and nuts as a part of daily routine can be beneficial in preventing some diseases. They are packed with essential nutrients and provide a range of phytochemicals which has antioxidant properties.

Some health benefits of dry fruits and nuts includes the following.

•    Nuts have been known to benefit heart health and it has been widely supported by epidemiological and clinical trials, which is published in pubmed. The studies mentioned that nuts have cholesterol- lowering effect when accompanied with a healthy diet. Nuts are low in sodium and thus, they are also known to lower the risk of hypertension. Most nuts contain unsaturated fats, omega 3 fatty acids, fibre, vitamin E, plant sterols that benefits heart health. 

•    A study published in 2015 and 2016, observed that almond consumption was related to lowering total cholesterol. Walnuts on the other hand helped improve endothelial function and reduce oxidative stress and inflammation markers in the body.  

•    Dried fruits, on the other hand have shown to have positive effects on blood sugar levels in the body. It modulates sugar absorption, have beneficial effect on blood pressure and promotes satiety. 

•    In a study published in July 2014, it is said that long term consumption of nuts in moderation is associated with reduced weight gain, overweight and obesity. Frequent nut consumption was found not to be associated with higher BMI.

•    Benefits of nuts can also help decrease the risk of diabetes. In a study published in 2011, it is shown that there was 52% reduction in diabetes incidence when supplemented with a mixture of almonds, walnuts and hazelnuts.  

•    Raisins are also known to reduce postprandial glucose levels and improve blood sugar control. They are known to be rich in fibre, potassium and other compounds; helps reduce the inflammatory markers in the body, reduce blood pressure and blood cholesterol. However, raisins are high in sugars and so should be consumed in lesser quantities (not more than 10-12 raisins a day).

•    Dry fruits are known to be rich in dietary fibre and thus has direct effect on digestive function. Dried plums or prunes are known to have the laxative effect and contributes to normal bowel function. Consumption of prunes has been shown to improve stool consistency and frequency and relieve constipation. 

•    A study published in April 2009, “Dried plum, an emerging functional food that may effectively improve bone health”, claims that prunes may be helpful in preventing and reversing bone loss in the body. It is known to reduce the risk of osteoporosis. In a study of 2011, it is also seen that they may improve bone mineral density in post-menopausal women. 

•    Prunes are also known to inhibit the oxidation of LDL cholesterol and prevent heart disease and cancer. 

•    Dates are known to have positive effects on pregnant women and labour. When had during the last few weeks of pregnancy, the need for inducing labour is reduced and it helps in cervical dilation. It helps manage blood sugar levels in the body as well. 

•    In addition to this, nuts are also known to reduce the risk of gall stones, in reducing the age- related macular degeneration, in slowing brain aging and in reducing cancer risk. 

Dry fruits and nuts are easy and convenient to carry. It can be a healthy snack with a lot of benefits, and thus makes it a wonderful substitute for unhealthy high caloric snacks. As a combination of dry fruits and nuts, it is a very good source of all the essential nutrients, with natural sugars, fibre, healthy fats, delicious flavours and having zero cholesterol in it as it is from the plant source and hence it helps in maintaining a healthy lifestyle.