Dry fruits have been known as the powerhouse of the nutrients, since ages due to their high calorific values, compared to their fresh counterparts. Since primaeval era, they have been the chief constituents of diet, in fact, they itself form a complete meal due to their nutritional attributes and numerous benefits - make one’s body active, boosts immunity, aids in growth and development, enhances one’s reflexes, etc. Mothers and grannies often feed the toddlers or young children of the family with them. Dry fruits and nuts should not be confused with the high sugar-laden fruit candies, available in the market, sold under the banner of real fruits in dried and compact form, that results in Hyperglycaemia or Diabetes mellitus (rise in blood sugar levels – of more than 126 mg/dl of blood)
Dry Fruits List, Type & Dry Fruits Benefits
BazaarCart brings to you Dry fruit Names, its type & Dry fruit benefits for the healthy lifestyle.
It is one of the most commonly consumed dry fruit. In fact, ingestion of a handful of almonds on the routine basis is always advocated due to its varied benefits, such as:
a) Control of blood sugar or Diabetes: Researchers have established that regular consumption of almonds along with the meal, stimulates the body to secrete Insulin. The latter reduces the glucose levels in the blood.
b) Wellness of Heart and blood vessels: Since almonds are stuffed with mono-unsaturated fatty acids and Tocopherol (Vitamin E), they aid in maintaining the healthy cholesterol levels in blood and thus, reduces the risk of developing Arteriosclerosis and heart failures or heart attacks. They also maintain the blood pressures at normal levels as well as the heart musculature and its contractibility due to the presence of Magnesium and Potassium.
c) Prevention of Alzheimer’s disease: The potassium ions in almonds maintain the nerve excitability and signal transmission across the neuron or synapse – thus sharpens one’s reflexes as well as boosts the memory in long run.
d) Weight management: The high fibre content, proteins and unsaturated or good fats in the almonds stimulate the satiety centre of the brain and thereby, make a person feel fuller and reduces his chances of binging on the food. Moreover, they also serve as an excellent snack to be munched upon, during the hunger pangs. Studies have revealed a significant decline in the body weight as well as the reduction in waistline circumference in people on almond-rich diet plan.
e) Rectifies indigestion and constipation: The almonds enhance the water reabsorption in the colon or large intestine and smoothen out the bowel movements due to its high fibre content and thus, ease the removal of metabolic wastes in the form of faeces from the body. Almonds have been rightly regarded as everyday’ s meal. A handful of almonds can be consumed after soaking it overnight or can be grinded to yield nutritious milk.
It is regarded as the ‘Brain of all the dry fruits’. It has always been emphasised since older days that the shape and structure of a fruit or a vegetable indicates the organ, it benefits.
a) Cognitive health: Walnuts are regarded as an excellent brain foods due to its omega 3- fatty acids and antioxidants. Vitamin E and flavonoids of walnuts are known to lower the risk of dementia (memory loss) and enhance the intellectual abilities. They also combat stress and induce calmness due to release of endorphins from the brain.
b) Skin and hair tonic: Walnuts are rich in Vitamin B-complex, Vitamin E and antioxidants that destroy free oxygen radicle in dermal cells and thus, retard the ageing of skin and prevent wrinkles. They also build up the elastin fibres and thereby, make the skin look younger. Vitamin B-complex or Biotin in walnuts strengthen the hair roots and improves the texture of hairs – thus prevents the thinning, premature greying and falling of hairs.
c) Combat morning sickness in pregnancy: Consumption of walnuts during pregnancy curtails the occurrence of nausea or vomiting in mothers as well as ensue the healthy brain development in foetus. d) Enhances life expectancy: The numerous health benefits of walnuts elevates the longevity of an individual. e) Check on Cancer: Regular consumption of walnuts lowers the risk of contracting cancers, especially the breast cancer in females. Due to its antioxidants, they also merely act as a check on further growth of tumours. Daily intake of 4-7 walnuts is highly recommended.
Dates are known to be the good source of various minerals and vitamins. It’s benefits can be briefly summoned as:
a) Reduces the risk of heart attacks: Dates are known to lower the bad cholesterol levels in the blood, thereby perishes the prospects of heart attack or a Myocardial infarction.
b) Promotes muscular build: Dates are prominent source of proteins-that reduce the body fat and bolstered stronger muscles. Henceforth, it’s so good snack to be consumed on daily basis or gym - goers or body - building aspirants.
c) Promotes bone health Selenium, Magnesium, Copper and Manganese in dates develop the stronger bones and thus, combats the risk of Osteoporosis or Osteoarthritis.
d) Combats anaemia Dates are excellent sources of Iron which is exploited to synthesise haemoglobin of blood .
e) Fortifies the Nervous system: The potassium of dates maintains the neurological functions and reduces the risk of Stroke and Hemiplegia (paralysis of the half body).
f) Eases digestion: The fibre in dates enhance the digestion and also combats the problem of constipation. The potassium in dates relieves diarrhoea.
g) Energiser: Being naturally an enriched source of sugars (glucose and fructose), it serves as the immediate energy booster and thus, revitalises the body. Dates can be consumed whenever one feels sluggish as its being regarded as the instant energy generator.
It’s the dried form of the orange fruit, having innumerable benefits:
a) Healthy Bones: Owing to high Calcium and Potassium content, apricots are the prime factors in maintaining the bone density and strength, thus reduces the risk of getting weak bones (Osteoporosis), especially in females in post-menopausal age.
b) Anti – ageing properties: The apricots being rich in antioxidants spifflicate free radicles in the cells of the skin and thereby, avoid the eruption of wrinkles and other signs of ageing. It maintains the normal pH as well as the functioning of sudoriferous (sweat glands) and sebaceous (oil) glands of skin at normal levels.
c) Improves vision: Apricots have pro - Vitamin A and beta – carotenoids, that are known to contend the loss of sight with the advancing age. It promotes the production of rods of the retina (responsible for bright and dim light vision) and also strengthens the optic nerves that perceives and forms vision in the occipital lobe of cerebrum, the brain.
d) Fastens the healing process of the body: Vitamin C in apricot helps to build up the collagen, a protein constituent of the connective tissue of our body. The collagen forms the mesh, fibrin that seals the injured area and prevents further loss of blood. Moreover, it also strengthens the gums around the teeth and prevents Scurvy.
e) Cures Anaemia: Its iron content aids in the synthesis of haemoglobin and thus, combats Anaemia. Further, enhanced haemoglobin means more oxygenation of the tissues of the body and thus maintains the metabolic health of various organs.
f) Anti – carcinogenic food: Experts believe that the regular consumption of apricots prevents cancers. 2-3 apricots to be consumed on routinely schedule. They have to be included in breakfast cereals or can be added in morning smoothies.
The varied benefits of this South American nuts, make it fit for the consumption on daily basis:
a) Thyroid controller: The Brazil nuts owing to their high Selenium content, helps to maintain the normal levels of Thyroxine in the blood. Thyroxine maintains the Basal Metabolic Rate (BMR) of the body and thus, maintains the body temperature or the state of Homeostasis. Selenium primarily acts as the catalyst in the synthesis of thyroxine by the Thyroid gland under the guidelines of Hypothalamus and Pituitary glands of the brain. It is one of the most effective measure to reduce body weight, the latter gained as the result of impaired functioning of Thyroid, since the body is unable to metabolise the food it ingests.
b) Prevents Cancer: These nuts when consumed regularly, avoids the occurrence of cancerous tissues in the long run due to its inherent anti – oncogenes characteristics. It also mows the down further spread of malignant tumours and restricts the inflation of benign cancerous growths.
c) Normalises the blood sugar levels: Brazil nuts has the high contents of Calcium, Potassium and Magnesium that regulates the blood flow at normal pressure rates. The monounsaturated fatty acids in these nuts enhances High density lipoproteins (HDL) or good cholesterol in the blood that hinders the development of Atherosclerosis (narrowing of the arteries) and consequently, the heart failure. It also impedes the occurrence of stroke and paralysis.
Although Cashews are low in fibre content but they are loaded with high contents of Iron, Magnesium and Zinc with small amounts of Selenium and Copper – vital for a healthy living. Iron and Copper are responsible for normalising the blood pressures, iron aids to deliver oxygen to all the body cells and thereby, maintains the latter’s normal functioning. The monounsaturated fats helps to maintain healthy heart and blood vessels and thereby, prevents Cardio – Vascular disorders. Magnesium is crucial for stronger memory building and hence, lowers the risk of Dementia and Alzheimer’s . Zinc is critical for the healthy vision and cures short-sightedness (Myopia) or long – sightedness (Hypermyopia) as well as other visual impairments like cataract.
a) Cardiovascular health: Iron and Copper are responsible for normalising the blood pressures, iron aids to deliver oxygen to all the body cells and thereby, maintains the latter’s normal functioning. The mono-unsaturated fats helps to maintain the healthy heart and blood vessels and thereby, prevents Cardio–Vascular disorders.
b) Stronger Memory: Magnesium is crucial for stronger memory building and hence, lowers the risk of Dementia and Alzheimer’s.
c) Prevents Kidney failure: Potassium in cashews helps to regulate the electrolyte balance in the body. It impedes the formation of Kidney stones.
d) Lowers risk of Gout: Cashews regulates the proteins’ metabolism and avoids the formation of Uric acid- prime etiologic factor for small joints’ pain or Gouty arthritis.
e) Healthy eyesight: Zinc is critical for the healthy vision and cures short-sightedness (Myopia) or long–sightedness (Hypermyopia) as well as other visual impairments like cataract.
Pistachios, the skinniest nuts, have the lowest calorific values when compared to rest of the dry fruits, merely less than 4 calories per nut. Moreover, the pistachios are enclosed in shells, so it requires effort to extract them which further retards their rate of consumption and prevents over binging over nuts. Since the pistachios are embedded with loads of l – arginine, an amino acid that avoids the development of coronary thrombosis or clot in arteries of the blood. The latter impedes the blood supply to heart musculature and hence, can result in heart attacks or death of the affected person. A daily intake of 5-7 pistachios is often advocated to reap out its health benefits to a maximum extent.
a) Burns body fat: Moreover, the pistachios are enclosed in shells, so it requires an effort to extract them from the shells which further retards their rate of consumption and also metabolises the subcutaneous fat.
b) Anti-clotting factor: Since the pistachios are embedded with loads of l–arginine, an amino acid that avoids the development of coronary thrombosis or clot in arteries of the blood. The latter impedes the blood supply to heart musculature and hence, can result in heart attacks or death of the affected person.
A daily intake of 5-7 pistachios is often advocated to reap out its health benefits to a maximum extent.
Peanuts are thewell documented sources of monounsaturated fatty acids like linolenic or ole in fatty acids that act as a chief ally of a healthy Cardiovascular system – normal laminar flow of blood, no thrombosis or emboli formation, strengthens the heart musculature. The antioxidants of peanuts are crucial for regulating healthy vision, skin and hair. It lowers the falling rate of hairs, enhances its texture and density. The skin remains supple, young and hydrated on its regular consumption. Peanutshelps to develop resistance against various microbes, in the body. It aids to build up White blood corpuscles and thereby, boosts the immunity of the body. The fibre content of peanuts calms and smoothens the peristaltic contractions of the Gastro – intestinal tract or colon and thus, flushes out the undigested metabolic wastes from the body. Peanuts are often consumed either raw or in salted form as a snack. Nowadays, peanuts can be consumed in the form butter, dozed over the slice of bread, to yield its advantages for a healthy, disease free life.
a) Strengthens heart: Peanuts are the well documented sources of mono–unsaturated fatty acids like linolenic or oleic fatty acids that act as a chief ally of a healthy Cardiovascular system-normal laminar flow of blood, no thrombosis or emboli formation, strengthens the heart musculature.
b) Younger skin and voluminous hair: The antioxidants of peanuts are crucial for regulating healthy skin and hair. It lowers the falling rate of hairs, enhances its texture and density. The skin remains supple, young and hydrated on its regular consumption.
c) Stronger immunity: Peanuts helps to develop resistance against various microbes, in the body. It aids to build up White blood corpuscles and thereby, boosts the immunity of the body.
d) Sharper eyesight: Peanuts due to their carotene content, builds up the rods and cones of Retina as well as strengthens the visual nerves and ocular muscles.
e) Cures constipation: The fibre content of peanuts calms and smoothens the peristaltic contractions of the Gastro–intestinal tract or colon and thus, flushes out the undigested metabolic wastes from the body.
Peanuts are often consumed either raw or in salted form as a snack. Nowadays, peanuts can be consumed in the form butter, dozed over the slice of bread, to yield its advantages for a healthy, disease free life.
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