Due to today’s hectic lifestyle, we are not getting enough nutrients from our diet. The food is finished in a hurry. Nutritional food is not taken on time. In my opinion, dry fruits are a great option to get proper nutrients. Dry fruits may be also called a superfood. It is a good option for weight loss, weight gain and glowing skin. So DrSuleInfohub friends, let’s get some information and health benefits about dried fruits today.
Charak Rishi has described dry fruits in the 27th chapter of Charak Samhita. Charak Rishi says that almonds, walnuts, and these dry fruits are Guru Paki, Guru Paki means they are heavy to digest. It takes time to digest. These remain warm for the body. It is of sweet taste. Their gun is smooth ( snigdh).
How are Dry fruits made?
Now let’s see how we make dry fruits. Dry fruits mean dried fruits. From this dried process, water content is removed. Due to this dehydration technique, the nutrients in dry fruits remain intact. and hence dry fruits become the powerhouse of nutrients, vitamins and minerals. Dry fruits made by fruit shrinks. Just as many nutrients are in a fruit as there are nutrients in dried fruit. These quench the vata in the body but they promote cough and pitta ( bile). Dry fruits can be consumed as snacks or added to food to enhance their taste and nutritional value.
Popular names of dry fruits
Now we will see some popular dry fruits-
- – Almond ( badam)
- – Walnut ( akrod)
- – Date ( Khajur), dried dates ( kharik)
- – Fig ( Anjir)
- – pistachio ( Pista)
- -Raisins/ Currant ( Kishmish)
- – cashew
- – Apricot
Health Benefits of Dry Fruits
Dry fruits have main four benefits –
- It reduces LDL and triglyceride
- It reduces inflammation.
- It improves endothelial health.
- It lowers the chances of clot formation.
Now we will see the benefits of some important dry fruits
Almond
- It keeps the heart healthy
- It is good for the glowing skin and hairs
- It helps in weight management.
- it is good for diabetic patients as it controls sugar levels.
Walnuts
- It is a good remedy for stress as it reduces stress.
- It prevents cancer.
- It is also good for skin and hair.
Cashew
- Cashew helps in weight loss.
- It reduces bad cholesterol.
- It reduces the risk of heart disease.
Dates
- Dates help to reduce weight.
- It increases haemoglobin levels in the body.
- It is a good antioxidant so best for glowing skin also. Also, read- Antioxidant juice.
- It is a good remedy for the heart.
- It maintains blood pressure as it contains potassium.
- It is the powerhouse of energy.
- It helps in proper digestion as it enhances gut health.
- It has high fibres.
- It strengthens bones.
Apricot
- An apricot is good for the eyes so effective in night blindness as it contains a lot of Vitamin A.
- It strengthens bones and keeps glowing skin healthy.
- It also helps in weight loss.
- It has high fibres.
Raisins
- Raisins are the best remedy for constipation.
- It promotes weight loss.
- It reduces acidity.
- It treats anaemia as it increases haemoglobins.
- It helps in reducing cough and dry cough.
- It helps in lowering Blood pressure.
- It has antibacterial properties.
Pistachio
- Pistachio lowers bad cholesterol.
- It helps to reduce weight loss.
- It prevents diabetes.
- It boosts immunity power.
Fox nut
- It is good for the kidney.
- It is a good remedy for diarrhoea and leucorrhea.
- It helps in proper digestion.
- It reduces inflammation.
- It has low calories so fatty people can take it in some amount.
- It is also good for the heart.
Figs ( Anjir)
- It is good for bones as it contains a lot of calcium and magnesium.
- It acts like probiotics so it is good for digestion.
- It helps to lose weight.
- It lowers cholesterol and maintains normal blood pressure.
If you are searching good combo of Dry fruits, you can try this- Greenfinity Dry Fruits Combo.
Disadvantages of dry Fruits
While dry fruits (also known as dried fruits ) offer several health benefits, they also have some disadvantages that individuals should be aware of:
- High Calorie Content: Dry fruits are calorie-dense foods. They contain concentrated calories due to the removal of water during the drying process. While this can be advantageous for those needing to gain weight or maintain energy during physical activities, it can be a disadvantage for people trying to manage their weight, as overconsumption can lead to excessive calorie intake.
- Sugar Content: Some dried fruits, like raisins, dates, and dried apricots, have a high natural sugar content. This can be problematic for individuals with diabetes or those trying to control their blood sugar levels. Eating too many sugary dried fruits can lead to spikes in blood sugar. Sugarcoated dry fruits are not good.
- Sulfites: Sulfites are chemicals often used as preservatives in dried fruits. While they help extend shelf life, some people may be sensitive or allergic to sulfites, experiencing symptoms like headaches, hives, or digestive issues.
- Loss of Nutrients: The drying process can lead to a loss of certain nutrients, such as vitamin C. While dried fruits retain many essential vitamins and minerals, they may not be as nutritionally rich as their fresh counterparts.
- Dental Health: Dry fruits can be sticky and may adhere to teeth, increasing the risk of tooth decay and cavities. It’s essential to practice good dental hygiene after consuming dried fruits.
- Cost: High-quality dried fruits can be relatively expensive compared to fresh fruits and other snack options. This cost can be a disadvantage for individuals on a tight budget.
- Portion Control: Due to their small size and concentrated flavour, it can be easy to overeat dried fruits, leading to excessive calorie intake and sugar consumption.
- Allergies: Some individuals may have allergies to specific types of dried fruits or nuts. It’s crucial to be aware of any allergies or sensitivities and read food labels carefully.
- Processing Additives: Some commercially processed dried fruits may contain additives like artificial colours, flavours, or sweeteners. These additives can be disadvantageous for those seeking minimally processed foods.
- Digestive Issues: Eating large quantities of dried fruits in one sitting can sometimes lead to digestive discomfort, including bloating and gas, due to their fibre content.
Despite these disadvantages, it’s important to note that many people can enjoy dried fruits in moderation as part of a balanced diet and reap their nutritional benefits.
What quantity of dry fruits should be taken?
Dried fruits should not be taken too much. It should be taken in less quantity if you want to eat almonds then you should eat 2 or 3, if you want to eat walnuts you should eat half walnuts. Apricots should be soaked at night and eaten in the morning because eating them like this will make them easy to digest. But those who are strong and exercise can take it without soaking because they can digest it. Sedentary lifestyle people with weak digestion should eat it after soaking it.
Dry fruits laddu
Dried fruit laddu is a delightful Indian sweet that not only satisfies your sweet tooth but also offers a wealth of nutrients. Packed with the goodness of various dry fruits and nuts, these laddus are a perfect blend of taste and health. Here’s a simple recipe to make dry fruit laddu at home:
Ingredients:
1 cup mixed dry fruits (almonds, cashews, pistachios, raisins, dates, figs, apricots, etc.)
1/2 cup desiccated coconut
1/2 cup powdered jaggery or sugar (adjust according to your taste)
2 tablespoons ghee (clarified butter)
1/2 teaspoon cardamom powder
A pinch of saffron strands (optional)
Chopped pistachios and almonds for garnish (optional)
Instructions:
1. Prepare the Dry Fruits:
Begin by collecting an assortment of dry fruits. You can choose your favourites, but a combination of almonds, cashews, pistachios, raisins, dates, figs, and apricots works well. Make sure to remove any seeds or pits from the dates and figs.
2. Roast the Dried Fruits:
In a pan, heat 1 tablespoon of ghee over low heat.
Add the mixed dry fruits to the pan and roast them for about 3-5 minutes until they become fragrant. Roasting enhances the flavour of dry fruits.
3. Grind the Dried Fruits:
Allow the roasted dry fruits to cool for a few minutes.
Transfer them to a food processor or blender and pulse until they are finely chopped but not turned into a paste. You want small pieces for texture.
4. Add Desiccated Coconut:
In the same food processor, add the desiccated coconut and pulse briefly to mix it with the chopped dry fruits.
5. Prepare Jaggery Syrup:
In a pan, heat the 1 tablespoon of ghee.
Add the powdered jaggery or sugar and let it melt on low heat to form a syrup. Stir continuously to avoid burning.
6. Combine the Ingredients:
Pour the jaggery syrup over the dry fruit and coconut mixture.
You can add cardamom powder and saffron strands (if you like).
Mix everything thoroughly while the syrup is still warm. Ensure that the mixture sticks together.
7. Shape into Laddus:
weight till the mixture cools slightly until it’s comfortable to touch.
Take a small portion of the mixture and shape it into a laddu by rolling it between your palms. Repeat this process.
8. Garnish (Optional):
For added visual appeal, you can garnish the laddus with chopped pistachios and almonds.
9. Let Them Set:
Place these laddus on a plate or tray and let them cool completely.
Your homemade dry fruit laddu is ready to enjoy! These laddus make for a nutritious snack, a festive treat, or a delightful gift for your loved ones. Store them in a dry and airtight container to keep them fresh for an extended period. Enjoy the rich flavours and health benefits of this delectable Indian sweet.
If you want readymade laddu. You can buy this- Vedu Suvidha dry fruits laddu, it is made up of homemade ghee, no preservatives, and no added sugar or jaggery.
Conclusion-
In conclusion, dry fruits are a treasure trove of nutrients that can elevate your overall well-being. Whether you’re looking for a healthy snack or a natural source of vitamin B12, incorporating dry fruits into your diet is a wise choice.
FAQs About Dry Fruits
Q. Are dry fruits suitable for weight loss diets?
A. Yes, in moderation. They are calorie-dense, so it’s essential to consume them in appropriate portions as part of a balanced diet.
Q. Can children eat dry fruits regularly?
A. Absolutely! It can be a healthy and energy-boosting snack for children, but ensure they are cut into small, safe pieces for younger kids.
Q. How do I choose high-quality dry fruits?
A. Look for dried fruits that are plump, have vibrant colours, and are free from signs of spoilage.
Q. Can I consume vitamin B12-rich dry fruits if I’m vegan?
A. Yes, vitamin B12-rich dried fruits like dried apricots and raisins can be a valuable source of this essential nutrient for vegans.
Q. Are there any side effects of consuming too many dry fruits?
A. Excessive consumption of dry fruits can lead to weight gain due to their calorie content, so it’s important to enjoy them in moderation.
Now that you have a better understanding of the world of dry fruits and their nutritional benefits, it’s time to explore delicious recipes and reap the rewards of a healthier lifestyle. Incorporate these nutrient-packed delights into your daily routine, and you’ll be well on your way to a vibrant and energetic life.
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