- Dry fruits are packed with essential nutrients, omega, fatty acids, minerals, and more.
- A study of 13,292 adults in the U.S.A. showed that dry fruit eaters are less likely to gain weight.
- You can eat dry fruits in the morning, as an evening snack, or even at bedtime - that’s some healthy munching without consequences.
If you are born and raised in India, dry fruits were definitely a huge part of your childhood. Your mom’s ‘subah school jaane se pehle badam khana mat bhulna’ would be seared in your mind - and of course, nostalgia hits when you see a packet of almonds in your house even today.
Who can forget that ‘pass the parcel’ game of gifting back a decorated dry fruits hamper on Diwali to the very family who gifted it to you in the first place! Truly, no rasoi is complete without the presence of dry fruits.
But did you know dry fruits are not just healthy? They are superfoods that go beyond just improving memory or strengthening our bones. Dry fruits benefit the skin, they support digestion with their high fibre content, their natural sugar content makes them a go-to option when you need an energy boost, they can prevent certain cancers from forming, and yes, you can also eat dry fruits for weight loss.
Are dry fruits really that healthy?
Yes! In fact, dry fruits are an excellent source of protein and fibre, healthy fats, and are very gut-friendly. More and more studies have shown that dry fruits benefit[1] the brain, heart, liver, bones, and mental health. Dry fruits can enhance metabolism, improve glucose levels, and reduce osteoporosis risk.
The best part is you can include dry fruits in every food you eat - from traditional dishes to fancy new snacks!
What are the benefits of eating dry fruits?
Did you know that eating 30-42.5 grams of nuts[2] can lower your chances of getting diabetes, heart disease, and certain cancers?
But what makes dry fruits so nutritious?
These are the contents that make dry fruits so healthy:
Fats - mono and poly-unsaturated fats (MUFA and PUFA)
These two fatty acids are incredibly beneficial for heart health as they can lower bad cholesterol and lower the risk of heart (cardiovascular) disease.
Omega 3 and Omega 6 fatty acids
Omega-3 fatty acids can lower triglycerides (a type of fat) in the blood, reduce inflammation, provide energy, improve brain function, and minimise cholesterol levels.
Carbohydrates
These are a quick and primary source of energy for the body and fuel our routine activities.
Protein
This molecule is essential for tissue growth, muscle repair, DNA replication and provides the body with structural support.
Fibre
It keeps the digestive system healthy by making the stools soft and prevent constipation. Also plays an important part in managing hunger and blood sugar levels.
Minerals
These include copper, iron, magnesium, manganese, phosphorus, selenium, iron, calcium, etc. - Most enzymes cannot function without them. They are needed for the maintenance activities of the body.
Vitamins A, B (some types), E, C, K, and folate
Are good antioxidants. They also improve immune function, energy production, nerve health, and blood clotting.
Antioxidants
Fight free radicals (unstable atoms harmful to cells) and lower the risk of chronic diseases.
Bioactives
These are special compounds that add to health benefits when taken in a certain amount.
Phytochemicals
They are plant-based compounds with antioxidant and anti-inflammatory properties.
A little moisture
Helps dry fruits retain their natural flavours and texture.
Can dry fruits help you lose weight?
A study[3] of 13,292 adults in the U.S.A. showed that dry fruit eaters benefit more from quality nutrients, have a better diet, and are less likely to gain weight.
Even in tiny amounts, eating dry fruits for weight loss can surely tip the weighing scale in your favour. This is how dry fruits help you achieve your target weight:
Keeps you satisfied
The dry fruits’ high fibre and protein content keeps your stomach full for longer, so you do not end up binge-eating.
Slows down digestion
The soluble and insoluble fibre in the dry fruits slows down digestion and reduces constant food cravings.
Boosts metabolism
Packed with fibre, protein, and healthy fats, dry fruits boost metabolism.
Crunchy texture = better digestion
Most dry fruits have a crunch texture, which requires them to be chewed multiple times. This helps the stomach process the dry fruits more smoothly and improves digestion.
Good gut health
Special plant chemical called polyphenols and fibre strengthens gut bacteria in the body
How many dry fruits should you eat for weight loss?
As per the Indian Council of Medical Research - National Institute of Nutrition (ICMR-NIN), people with sedentary to moderately active lifestyles should eat a minimum of 30 to 45 grams of dry fruits every day.
The exact amount of dry fruits you need depends on your present fitness levels and weight loss goals.
9 essential dry fruits to try for exceptional health benefits
A quarter cup of almonds can do so much! It takes care of almost 25% of your daily magnesium and offers almost the same amount of calcium as milk.
With 70% of fats being MUFA, almonds can keep your arteries clear and cholesterol in check.
What makes it awesome:
Almonds are high in fibre, protein, good fats, calcium, potassium, and iron.
Ideal serving size:
28 grams or 23 almonds.
Walnuts are a humble dry fruit that resembles the brain (and improves its function). It can fight inflammation and even lower the risk of chronic diseases like obesity. Adding them to your daily routine could be one of the simplest steps to improve your health.
What makes them awesome:
Walnuts are rich in omega-3 fatty acids, antioxidants, and essential minerals like magnesium and zinc. They provide a moderate amount of protein and are relatively low in carbohydrates and sugar.
Ideal serving size:
7 pieces or 28 grams.
Dates, which come from the Phoenix dactylifera or date palm tree, are among the oldest grown fruits.
Loved for their sweet taste and nutrient content, they are in high demand for their ability to provide more energy within your budget. Some popular varieties are---Mejdool, Deglet, Khudri, Mazafati, and Piarom.
What makes them awesome:
Dates are packed with essential nutrients such as carbohydrates, fibre, protein, minerals (like potassium, iron, magnesium), and vitamins.
Their polyphenol content adds to the antioxidant, anti-inflammatory, and anti-cancer properties. Also rich in carotenoids, phenolic acids, flavonoids, and sterols.
Ideal serving size:
2-4 dates.
Pistachios are dry fruits that can make others green with envy (pun intended). Being a low-calorie, low-fat option, pistachios are a favourite of weight-conscious people.
They are heart-friendly and can tackle blood sugar like a pro. These are the only nuts with antioxidants (lutein and zeaxanthin) exclusively for better eye health.
What makes them awesome:
Proteins, healthy fats, fibre, vitamins B6, K, thiamin, and folic acid. Also packed with antioxidants, potassium, magnesium, copper, and manganese. They have a special compound called resveratrol (RSV), which can possibly burn more calories[4] by helping turn white fat cells into brown fat cells.
Ideal serving size:
30-40 grams.
These sweet dried grapes make a great snacking option for people with diabetes. Despite being so sweet, raisins prevent dental cavities and can provide athletic energy They are also a safe and nutritious way to keep your heart and gut healthy and keep the blood sugar level in line.
What makes it awesome:
Antioxidants like flavonol glycosides and phenolic acids, fibre (soluble and insoluble), fructans (a type of carbohydrate), potassium, and iron.
Ideal serving size:
About 1/4 cup or 40–50 grams.
Did you know that sun-dried apricot can increase the production of your red blood cells (RBCs) and reduce the chances of anaemia (low haemoglobin in the blood)? Their kernels are known to show impressive antibacterial and antifungal activity. This golden fruit has a lot going for its shine.
What makes it awesome:
It is rich in minerals like potassium, iron, magnesium, and selenium. Dried apricots have more concentrated stores of vitamins A and E It has a decent amount of fatty acids.
Ideal serving size:
3-4 dried apricots.
If you are worried about whether figs are vegetarian or non-vegetarian, we have the answer. Figs and wasps share a partnership. When the wasp enters a fig to lay her eggs, she also pollinates it, and her life ends there. The fig breaks down any trace of the wasp naturally. This is why some religions consider figs to be non-vegetarian.
But, the figs you buy from the market are usually self-pollinating and don’t involve wasps at all. So you can enjoy them fully as a vegetarian-friendly snack.
What makes it awesome:
It contains sugars, vitamin A, fibre (insoluble), minerals, and phytonutrients. Malic, citric, oxalic, and shikimic acids give this fruit a unique taste. They are low in fats and protein.
Ideal serving size:
3-5 figs.
For every bite of Kaju Katli, we all silently thank Cashews. They have a mild, buttery flavour with a creamy texture. They are among the top three most cultivated dry fruits!
What makes it awesome:
MUFA (62%) and PUFA (18%) make the major bulk. There's also fibre, protein, antioxidants, vitamin E, tocopherols, and phytosterols.
Ideal serving size:
30 grams or 15 cashews.
These deep purple delights are dried plums from the Prunus genus. When dried, prunes taste sweet yet slightly tart and stack some more fibre.
They have been widely used in traditional medicine for their healing effects on the bones, heart, and gut.
What makes it awesome:
Prunes contain more soluble fibre, antioxidants (especially chlorogenic acid), potassium, vitamins A, B-complex, K, calcium, boron, and magnesium.
Ideal serving size:
4-6 pieces. Some studies suggest eating upto 100g of prunes every day can fulfill the daily boron requirement.
5 easy dry fruit recipes your health will thank you for
Dry fruits indeed work wonders for health. But how do you incorporate dry fruits into your daily diet? Below, check out 5 easy dry fruit recipes that will help you enhance your health effortlessly.
Expert nutritionist and dietitian Pankaj Nandwani recommends starting the day with a combination of the following dry fruits, soaked overnight:
- 2-3 almonds
- 1-2 walnuts
- 3-4 raisins
- 1-2 cashews
- 1-2 pistachios
- 1 dried apricot or 1 dried fig
Dry fruit smoothie
Ingredients:
- Mixed dry fruits (soaked overnight) - 1 handful
- Milk (boiled and cooled) - 1 cup
- Black pepper powder - a pinch
- Cardamom powder - a pinch
Method:
- Take a bowl and soak overnight a handful of mixed dry fruits like almonds, anjeer, pistachios, walnuts, dates, cashews, and raisins.
- In the morning, peel any skins (like almond skins) and blend everything nicely into a paste.
- Boil some milk, cool it, and add the paste.
- Add a pinch of black pepper and cardamom powder.
- Enjoy!
Serving suggestion: You can skip breakfast or meals afterward, as this is pretty heavy.
Dry fruits and veggie salad
Ingredients:
- Carrot (chopped) - 1
- Cucumber (chopped) - 1
- Bell pepper (chopped) - 1
- Tomato (chopped) - 1
- Walnuts - 2 tbsp
- Raisins - 1 tbsp
- Cashews - 2 tbsp
- Paneer cubes (optional) - 1/4 cup
- Chaat masala - 1/2 tsp
- Cumin powder - 1/2 tsp
- Salt - to taste
- Black pepper - to taste
- Lemon juice - juice of 1/2 lemon
Method:
- Chop some carrot, bell pepper, beetroot, cucumber and tomato. Combine in a large bowl.
- Now mix in the walnuts, raisins, and cashews.
- Top it up with a sprinkle of Chaat masala, cumin powder, salt, and black pepper.
- Squeeze some lemon juice over the salad and mix well.
- Transfer to a serving plate and enjoy.
Serving suggestion: If you like Paneer, throw in some cubes into the mix and enjoy!
Keto-friendly roti/paratha
Ingredients:
- Almond flour - 1/2 cup
- Coconut flour - 1/4 cup
- Ground flaxseeds - 2 tbsp
- Warm water - as needed
Method:
- Take almond flour, coconut flour, and ground flaxseeds in a bowl.
- Slowly add warm water to the flour mix and knead well. You will get a soft dough.
- Make small portions of the dough and roll into rotis or parathas, like you would for a regular flatbread.
- Roast the rotis on hot tawa until you see it turn light golden on both sides.
- Enjoy with your favourite dal and sabzi.
Serving suggestion: You can also use this keto flour to make chillas and dosa and enjoy the goodness of fibre, minerals, and healthy fats.
Dryfuit laddoos
Ingredients:
- Oats - 1/2 cup
- Jaggery or honey - 1/4 cup
- Almonds (chopped) - 1/4 cup
- Cashews (chopped) - 1/4 cup
- Anjeer (chopped) - 1/4 cup
- Dates (khajur) - 1/4 cup
- Makhana powder - 2 tbsp
- Ghee - 1-2 tsp (for binding)
Method:
- Toast the oats and dry fruits in a heated pan for 2-3 minutes.
- Take a bowl and mix oats, jaggery/ honey, almonds, anjeer, cashews, and dates.
- Now mix some makhana powder and some ghee and blend them nicely.
- Roll the mixture into small-medium-sized laddoos.
- Enjoy!
Serving suggestion: If you like a chocolate-y twist to the laddoos, dip dry fruit laddoos into dark chocolate and refrigerate for some hours. Sprinkle some crushed pistachios on top.
Simple, DIY tips to add dry fruits to your meal plan:
- For those sweet in-between munchies, you can make your own homemade dry fruit granola bars.
- If dry fruit laddoos are not your thing, you can spread them flat and enjoy them barfi style.
- If you enjoy eating poha, add some lightly roasted or sautéd peanuts, cashews, and a few sweet raisins.
- Give idli chutney a crunchy twist with chopped almonds or walnuts. Instead of coconut chutney, try peanut chutney with spices.
- And for upma, a handful of cashews and golden raisins can be a delightful addition.
What is the best time to eat dry fruits?
The best time to eat dry fruits depends on your fitness goals. Check out the image below to know which is the best time to eat dry fruits for good health.
Morning (on an empty stomach)
How it helps
- Maximises nutrient absorption
- Boosts metabolism
- Delivers sustained energy throughout the day
- Helps manage weight
Evening (As a filling snack)
How it helps
- Prevents unnecessary snacking
- Provides energy maintenance
- Controls hunger pangs
- Delivers essential nutrients
Pre or post-workout
How it helps
- Enhances muscle recovery
- Gives an energy boost
- Maintains electrolyte balance
- Helps build protein in the body
Dinner (or as a bedtime snack)
How it helps
- Makes you sleep better
- Relaxes muscles at night
- Reduces stress and makes it easier to fall asleep
- Replenishes minerals while you sleep
How to eat dry fruits for good health?
The key to benefiting from the goodness of dry fruits lies in the way they are eaten. Here are some smart ways to snack on dry fruits.
Avoid unnecessary bingeing and save time by preparing dry fruit portions in advance.
- Use small containers to store dry fruits
- Measure to match recommended serving sizes for dry fruits
- Pre-prep weekly dry fruit mixes to save time
Soak dry fruits overnight for better digestion
- Soaked dry fruits do not have phytic acid
- Soaking dry fruits makes digestion easy
- Soaked dry fruits help absorb nutrients in a better way
Add protein to dry fruits with the following food items
- Paneer (cottage cheese)
- Roasted chana (chickpeas)
- Yogurt or Greek yogurt
Add fibre to dry fruits with the following items
- Whole grain biscuits
- Fresh fruits
- Green leafy vegetables like palak, patta gobi, methi, and more
- Oats or muesli
The downsides of eating dry fruits
Although dry fruits are a great ‘plus one’ to our weight loss efforts, they too have their fair share of side effects:
Stomach (gastrointestinal) issues: High fibre content in dry fruits can make you vulnerable to bloating, stomach cramps, loose motions (diarrhoea), and constipation.
Tip: Eat small portions at first to see how your body reacts. Drink plenty of water for better digestion.
Weight gain: As dry fruits are dehydrated, they are nutrient-dense, calorie-heavy, and contain natural sugars. Some are sold in sugar-coated or sweetened forms. Eating too many of them can cause unintended weight gain.
Tip: Say yes to unsweetened options and commit to portion control.
Dental problems: Dates, figs, and raisins are sweet and sticky, which means they can cling to teeth. Too much contact with the teeth can increase the chances of cavities (dental decay).
Tip: Rinse your mouth or brush your teeth after eating dry fruits to reduce acid and prevent dental decay.
Allergic reactions: Some people may experience itching, rashes, redness, or breathing difficulties due to sulfite preservatives used in dry fruits or the dry fruits themselves.
Tip: Read food labels to see if they contain dry fruits or are manufactured in a facility that processes them. Choose organic dry fruits to prevent allergic reactions.
Skin problems: Dry fruits are believed to be “heaty.” Overeating them can cause oil buildup, clogged pores, pimples, and acne.
Tip: Balance your dry fruit intake with more hydrating foods and fluids.
High blood pressure: Dry fruits like cashews, pistachios, almonds, etc., are also available in salted forms. The high sodium content in the salted versions may put people with high blood pressure at a health risk. .
Tip: Eat unsalted varieties for maximum benefits and minimum side effects.
If you experience any of the above symptoms, contact your doctor at the earliest.
Conclusion
Now that we know the vast benefits dry fruits offer, it’s time to start eating them right. Add them to your smoothies and dishes, or have them the plain old-fashioned way.
As anything in excess may do more harm than good, you should always be super mindful of your portions. Note how much you munch on these nutty tidbits and how they affect your cravings and energy levels.
Start small. Try eating some soaked almonds only in the morning or adding those dates instead of sugar to your oats. With time, play with different textures and flavours and we are sure you will whip up recipes you love.
Eating dry fruits is a tiny bit of your weight loss plan. If you have been working hard to lose weight but are struggling to do so, Aktive’s weight loss treatment plans are here to help.
Losing weight isn’t really so difficult after all!
FAQs
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Should I avoid eating any dry fruits?
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Can I eat dry fruits if I have diabetes?
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Can dry fruits increase immunity?
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Can I eat dry fruits on an empty stomach?
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Are roasted dry fruits as effective as raw ones?
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What are the signs of a dry fruit allergy?
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Do dried fruits lose their nutrients during processing?
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How do I avoid added sugars in store-bought dry fruits?
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Can pregnant women eat dry fruits?
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Can children eat dry fruits?
References:
- [1] Alasalvar, C., Chang, S. K., Kris-Etherton, P. M., Sullivan, V. K., Petersen, K. S., Guasch-Ferré, M., & Jenkins, D. J. A. (2023). Dried fruits: Bioactives, Effects on gut microbiota, and Possible Health Benefits—An update. Nutrients, 15(7), 1611. https://doi.org/10.3390/nu15071611
- [2] Alasalvar, C., Salas-Salvadó, J., Ros, E., & Sabaté, J. (2020). Health benefits of nuts and dried fruits. In CRC Press eBooks (pp. 1–10). https://doi.org/10.1201/9781315173337-1
- [3] Keast, D. R., O’Neil, C. E., & Jones, J. M. (2011). Dried fruit consumption is associated with improved diet quality and reduced obesity in US adults: National Health and Nutrition Examination Survey, 1999-2004. Nutrition Research, 31(6), 460–467. https://doi.org/10.1016/j.nutres.2011.05.009
- [4] Hui, S., Liu, Y., Huang, L., Zheng, L., Zhou, M., Lang, H., Wang, X., Yi, L., & Mi, M. (2020). Resveratrol enhances brown adipose tissue activity and white adipose tissue browning in part by regulating bile acid metabolism via gut microbiota remodeling. International Journal of Obesity, 44(8), 1678–1690. https://doi.org/10.1038/s41366-020-0566-y