31 Oct 2019 no comments Gauri B Categories Cusine, health

Dry fruits are some of the healthiest alternatives to salty, fried snacks and a great way to satiate your cravings to nibble something or the other during winters. Most of us, in our school days, were told to munch on a handful of soaked almonds to improve memory or eat a few dates for breakfast with milk. Mothers and grandmothers would religiously soak, grind and blend a combination of dry fruits to be added to a whole variety of dishes for everyone in the family. These would be based on recipes passed on to them through generations for achieving weight gain and immunity for young and the old. Dry fruits are traditionally known to be the powerhouse of nutrients.

They also work to satisfy a sweet craving while, providing the much-needed nutrients, vitamins minerals, proteins and fibre. No diet regime is complete without dry fruits as they are packed with various nutrients and essential fats.

They also have several skin benefits and form a major ingredient of beauty products. Dry fruits are a quick and delicious way to derive energy during a busy day. Consumption of dry fruits enhances energy and stamina. As they are rich in fibre they aid in better digestion and overall health. Nuts are a great source of protein and iron especially if you are a vegetarian.

Dry Fruits are also a rich source of Calcium, Copper, Iron, Magnesium, Potassium, Phosphorus, Protein, Riboflavin, Vitamin A-C-E-K-B6 and Zinc. This means healthy bones, muscles, nerves, teeth and skin. This also means protection from anaemia, heart diseases, high cholesterol, strengthening of the immune system and much more.

They are said to provide us with a host of health benefiting properties if eaten in moderation. However, they should not be confused with the candied fruits that are less fruit and more of a sugar bomb. 

Dry fruits help deal with a host of winter-related problems such as cold and flu.

In our country, dry fruits are used in a host of dishes including sweets, gravies and while baking cakes and pastries too. Eating dry fruits is a healthy habit, be sure to take it up this winter.

Some of the super-nutritious dry fruits that should be consumed every day for all the health benefits that they possess.


Fondly called the ‘king of dry fruits’, almonds are a powerhouse of essential fatty acids, fibre and protein. They are a great natural source of vitamin E, zinc and selenium. An everyday dry fruit you should never skip. One of the most commonly consumed dry-fruits, almonds has several health benefits for people across age-groups.

Being naturally high in monounsaturated fatty acids and Vitamin E, almonds help in maintaining healthy cholesterol levels. Presence of magnesium and potassium also help to maintain normal blood pressure. Thus meaning better Heart Health. High dietary fibre, proteins and good fats present in almonds makes you feel fuller and thus helps to avoid overeating. Thus helping in Weight Management. The monounsaturated fatty acids in almonds help to slow down the release of glucose into the bloodstream and thus prevents sudden spikes in the blood sugar levels.

Almonds when used in face packs, leave your skin radiant and baby soft, even in severe dry winter days. You can make a paste of almonds with milk, apply onto your face for about 20 minutes and then wash off with water. They are also used in many medicines and almond oil is used for hair treatments.


Unarguably one of the healthiest nuts, this dry fruit is a must during winters. Walnut has omega-3 fatty acid which is good for hair, especially when the weather becomes extremely dry. It is super Brain Food. Walnuts have several neuroprotective compounds such as Vitamin E, Omega 3 fatty acids and antioxidants which help to enhance cognitive function. They help to fight stress and promote a sense of calm. According to studies, vitamin E and flavonoids in walnuts also help to destroy harmful free radicals that can cause dementia. 

Walnuts are rich in B-vitamins and antioxidants that fight free radical damage thus delaying and helping prevent wrinkles and other signs of ageing. Further, the presence of biotin helps to strengthen hair and reduces hair fall. They are known to lower cholesterol. Regular consumption of Walnuts can help to reduce the risk of pancreatic and breast cancer as well as reduce the proliferation of cancer cells. These brown and crunchy delights are a treat to the taste buds. Whether you use them in salads or desserts, walnuts taste good in almost all forms.


Don’t miss your date with this Iron-rich dried fruit. Talk about winters and this gooey yet super-delicious dry fruit comes to mind. This wholesome and nourishing delight can be savoured in any form, add this nutritious delight in your daily diet- in dessert or as a snack. Dates are an excellent source of Iron and hence extremely beneficial for people suffering from Anemia 

Being naturally high in sugars such as glucose, fructose and sucrose, dates can give an immediate boost of energy. It is often used for breaking fasts since it helps to revitalise the body instantly. The fibre content present in dates helps to promote digestion and also relieves constipation. It is a very good home remedy to keep constipation at bay. Ripe dates are also rich in Potassium which has been shown to control diarrhoea. 

Have 2-3 dates in the afternoon or whenever you feel a little sluggish to get an instant energy boost.


The dried version of the beautiful orange fruit is full of antioxidants and good for your skin too.

Loaded with the goodness of vitamin A, apricots could help in the enhancement of vision. Other than this, it also helps keep the immune system in checkThey are extremely Good for Eyes.

Apricots, owing to their rich Pro-vitamin A and beta carotenoid content, are known to prevent age-related loss of sight in older people. It also helps to strengthen the optic nerves. Make this wondrous food a part of your daily diet and watch out for results.  Apricots have a very high level of antioxidants which helps to fight the negative effects of free radicals. They also have anti-cancer properties and inhibit cancerous growths. 

Apricots are a good source of Iron so regular consumption helps to prevent the development of anaemia.Apricots help in maintaining healthy bones due to their high calcium and potassium content. Calcium is required for bone formation and development while potassium is instrumental in the absorption, distribution and excretion of Calcium in the body. The presence of antioxidants and Vitamin C help to reduce fine lines and wrinkles and gives the skin a smooth appearance. It also enables faster cell regeneration to replace dead skin cells.


Cashew nuts control cholesterol levels as it improves the ratio of HDL and LDL.

It Controls blood sugar levels and helps prevent diabetes. Prevents migraines and when eaten in moderation. It Strengthens bones, teeth and promotes healthy brain functioning.

Cracked heels are a common problem during winters and cashew nut oil help in nourishing your heels. They are rich in Vitamin E and possess anti-ageing properties which will keep you glowing this winter and the rest of them.


The shrivelled yellow, brown, or purple morsels known as raisins are grapes that have been dried in the sun or a food dehydrator.

They are packed with fibre, potassium and various health-promoting plant compounds. Fibre helps aid your digestion. Fibre also helps keep you full for longer. Fibre also plays a role in cholesterol levels. Dietary fibre is known to decrease levels of the bad (LDL) type of cholesterol. Decrease inflammatory markers and blood cholesterol. Studies show that eating raisins may Lower blood pressure. Raisins are a good source of iron. They have a low to the medium glycemic index value, and a low insulin index. This means that raisins should not cause major spikes in blood sugar or insulin levels after meals. Improve blood sugar control.

Same as with many other foods, dried fruit has both good and bad aspects. Dried fruit can boost your fibre and nutrient intake and supply your body with large amounts of antioxidants. However, they are also high in sugar and calories and can cause problems when eaten in excess. For this reason, dried fruit should only be eaten in small amounts. They should not be eaten by the handful, because it is very easy to eat too many calories from dried fruit.

At Caloriesmart we use Dry Fruits in a variety of recipes. It prominently features in our Arabic Meals, Moroccan Cuisine, Caramel Nuts Bars, Salads and Desserts to name a few. Visit to check our weekly recipes and order your favourite meal.

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