the health benefits of dried fruit can offer just as much goodness if not more than fresh fruit.

Dry fruits are small but are extremely rich sources of minerals and proteins. Every diet specialist always recommends a handful of dry fruits in best diet in order to keep us healthy and fit. There are just umpteen varieties in dry fruits such as raisins, cashew nuts, almonds, pistachios, walnuts, dates and the list goes on. Dry fruits possess a lot of medicinal properties because of the ample amount of nutrients that are present in them. Though the dry fruits are really expensive and are regarded as delicacies but the health benefits that they possess makes them worth their price. This article consists of the top ten health benefits that different dry fruits have and therefore the reasons to include dry fruits in best diet if we want to stay healthy and sound.

Dried fruit is made by removing most of the water in a fruit either naturally by sun drying or artificially by use of dehydrators. Depending on the fruit, the amount of water retained is normally 5 to 10 %. Some of the fruits normally dried include grapes, apples, cherries, mangoes, pineapples and blueberries.

benefits of eating dry fruits

benefits of eating dry fruits

Amazing Health Benefits Of Dry Fruits

Preventing constipation

Dried fruits are effective in treating constipation, especially prunes and dried figs. This is because the high fiber content stimulates bowel activity. In addition, the high glucose concentration increases the gastrointestinal fluids that softens the digested food in the intestine, thereby improve bowel movement. A tip to prevent constipation: it is recommended to boil 2-3 prunes in a glass of water and drink in the morning on an empty stomach. Quantity can be prepared for several days in advance, and you can add a bit of honey and make from it a compote. Find here more effective natural remedies for constipation.

Maintain Cholesterol

Dry fruits are a necessary portion in your daily diet they help to maintain your cholesterol level. While cashews contain zero cholesterol, pistachios contain fats that are helpful in lowering high cholesterol levels. Rich in iron, phosphorus, potassium, and magnesium, raisins promote blood circulation. A daily dose of almonds, raisins, and pistachios will go a long way in maintaining your cholesterol levels.

Preventing anemia

Prunes, dried apricot and raisins contain a large amount of iron. Not many know, but 100g prunes contain iron levels similar to that in 100 grams of chicken, and 100 grams of dried apricot has almost twice the iron than that of 100 grams of beef and four times than chicken. However, keep in mind that the absorption of iron from meat is better than that of plants, such as dried fruits. To increase the absorption of iron from plants, you should consume at the same meal vitamin C, found in fresh fruits and vegetables, especially strawberries, citrus, melon, pepper (capsicum), kiwifruit, tomatoes and more. You can also read my previous article about top signs of iron deficiency and how to increase iron levels in your blood.

Improve Hemoglobin Levels

Considered as a rich source of potassium, vitamin A, fiber, and copper, prunes help in maintaining high energy levels, while cashews with high copper concentration help in energy production. Almonds in particular, assist in the formation of new blood cells and are extremely effective in maintaining and improving hemoglobin level.

eating dry fruits

eating dry fruits


The healthy fruit is an excellent source of simple sugars, or readily available energy. Of the 23 grams of carbohydrates supplied by a serving of dried cranberries, 22 grams are simple sugars and 1 gram is dietary fiber. Raisins, dried apricots and prunes are even better sources of fiber.

Weight Loss

You’re on a weight loss program and yet you have the utmost craving for something sweet. Do not reach for that chocolate bar and rather grab a couple of dried fruits such as raisins or figs. Weight watchers are finding dried fruits to be an excellent way to reduce weight. Since they contain condensed amounts of fructose, dried fruits are sweeter than fresh fruits and can therefore, be used as substitutes when you have a craving for something sweet. Consuming dried fruits is a good way to move away from calorific chocolates, cream filled pastries and ice creams.


Although the drying process decreases a fruit’s levels of vitamin C and B vitamins, dried fruit is generally a more concentrated source of nutrients than the fresh variety. Raisins are a good source of iron, potassium and calcium, while dried apricots contain significant amounts of vitamin A, magnesium, iron, calcium, phosphorus and potassium. Dried plums, or prunes, are rich in potassium and copper.