10 Dry Fruits to Keep You Healthy
Drinking plenty of water and eating dry fruits and vegetables is an important part of maintaining your health and wellness. Many people add supplements to their diet, but it’s also important to pay attention to the food you’re consuming. Eating the right kinds of fruits can help you maintain your energy throughout the day, boost your immune system, and keep your hair, skin, and nails looking healthy. This list covers ten of the best dry fruits to be found in grocery stores around the world and how they can benefit your health and wellness when you include them in your diet.
1. Almonds
Almonds are loaded with vitamin E, magnesium, calcium, and protein. All of these nutrients can aid in keeping your heart healthy and lowering cholesterol levels. Research has shown that people who consume almonds daily have lower bad LDL cholesterol. Almonds are also one of my favorite snacks because they’re super filling and keep me feeling full for hours.
2. Cranberries
Cranberries are widely known for their ability to treat urinary tract infections. They are loaded with essential vitamins, antioxidants, and flavonoids that protect your immune system and reduce inflammation. They also prevent viral and bacterial infections like colds and flu by boosting your body’s immunity levels. Cranberries have anti-diabetic properties which make them an excellent addition to a weight loss diet too. The high levels of manganese help regulate blood sugar levels while reducing food cravings.
3. Apricots
Apricots are rich in vitamin A, which is required for good eyesight and healthy skin. They are also a good source of iron and potassium, two minerals that help combat high blood pressure. The Vitamin B6 present in apricots helps maintain a balanced metabolism, which is necessary for optimum weight loss. Furthermore, they contain trace amounts of beta-carotene and lycopene, antioxidants that keep skin smooth and supple.
4. Pecans
Pecans are a great source of protein and fiber and are chock-full of heart-healthy antioxidants. In fact, pecans contain more antioxidants than any other tree nut. And according to research, people who regularly consume nuts have a lower risk of heart disease.
5. Pistachios
High in antioxidants, pistachios are also a good source of plant-based protein and dietary fiber. They help lower bad cholesterol and increase good cholesterol, which can reduce your risk of heart disease and stroke. In addition, they’re an excellent source of minerals like copper, magnesium, manganese, and phosphorus; these minerals help support bone growth by ensuring strong cell production.
6. Pine Nuts
Popular in Mediterranean cuisines, pine nuts can be eaten whole as a snack or in small amounts when cooking savory dishes. Pine nuts are high in vitamin B6 and tryptophan, which may lower your chances of developing Alzheimer’s disease. In addition, pine nuts contain resveratrol (the antioxidant found in red wine), which is associated with lower rates of heart disease and cancer.
7. Walnuts
Walnuts are an excellent source of omega-3 fatty acids, which may be more protective than other fats. In a study published in The Journal of Nutrition, researchers found that consuming walnuts decreased blood pressure and cholesterol levels more effectively than a healthy diet alone. Walnuts are also packed with fiber, which can help you feel full and stave off hunger.
8. Macadamia Nuts
This nut is high in monounsaturated fats, meaning it lowers LDL (bad) cholesterol and raises HDL (good) cholesterol. This fat also helps you feel full for longer periods of time, so you don’t get hungry between meals. A recent study showed that eating macadamia nuts may improve insulin sensitivity in people with type 2 diabetes, so consider snacking on them if you’re a pre-diabetic.
9. Cashews
Cashews are not actually nuts at all, but legumes. In fact, they’re technically related to peanuts and also edible seeds. They can be consumed in a raw state or roasted for an even better flavor. Cashews have a high concentration of monounsaturated fats, making them great for heart health. They also have vitamin K and zinc, which are essential minerals for your body’s development and functioning throughout life. Cashews should definitely be included in your diet!
10. Raisins
Raisins contain powerful antioxidants that may improve vision health. Furthermore, raisins are also rich in anthocyanins (health-promoting flavonoids that give fruits and vegetables their color). These two phytonutrients provide numerous benefits, including improved heart and eye health. Eating one or two servings of raisins per day should help you meet your daily recommended intake.
Also read:- 10 Dry Fruits to Keep You Healthy https://www.fitandflexgranola.com/list-of-dry-fruits-with-their-benefits/
