Dried nuts and nuts have always been an integral part of the Indian diet. He is considered a powerhouse of energy. To sharpen your memory, you can remember your mother by suggesting a snack on soaked almonds or dates. Then Diwali happens when we are surrounded by a gift pack of dried fruits. Even pregnant women are encouraged to include dry fruits in their daily diet.
A recently published study in Journal of the Academy of Nutrition and Dietetics Concluded that regular intake of dry fruits not only enhances the quality of your diet but also promotes the cardiometabolic health of the body. The study also found that participants who ate more dried fruits had higher calorie intake, lower BMI and lower waist circumference, indicating a more active lifestyle.
Some of the health benefits of including dry fruits in your diet are:
1. Reduces the risk of various diseases, keeps the intestine healthy
Dry fruits are rich in fiber and antioxidants, which help fight obesity and diabetes. Antioxidants help prevent cancer and intestinal diseases. Phenol-rich dried fruits such as apricots and raisins are proven to reduce the likelihood of heart diseases, diabetes and degenerative brain diseases (such as dementia). People suffering from constipation can benefit by including dried figs in their regular diet.
2. Natural sugar substitute and fights anemia
Dried dates are easily available throughout the year, which can be a great source of energy after a long time or in preparation for one. They are rich in natural sugars such as fructose, sucrose and glucose and thus can be an instant source of energy. They can be used as a sugar substitute because they are less processed and naturally sweet. They are an excellent source of iron and this makes them good for preventing anemia. They are also great for fetal development when consumed during pregnancy.
3. Increases heart health and eyesight, fights urin infection
Dried cranberries contain high amounts of anthocyanin. This compound gives cranberries their dark red color and proves to have anti-cancer and anti-inflammatory properties. A study published in Nutrition journal Said anthocyanins may be beneficial in reducing recurrent urinary tract infections in susceptible women. They improve eye light and prevent heart and liver diseases.
4. Nutritional Snack Options
some The research It also states that the sun-drying process increases the concentration of antioxidants and phytonutrients in dried fruits and can be considered a concentrated form of fresh fruits. As they are high in nutrients, even a small amount can be of great benefit. This makes them a convenient and healthy snack option.
5. Long shelf life so that you can keep it any time of the year
Dry fruits have a longer shelf life than fresh fruits, making them accessible throughout the year. For example, dried mangoes can be enjoyed throughout the year with all the benefits of mangoes.
6. Promotes overall development
Dried fruits can be a valuable source of micronutrients such as calcium, vitamins, and minerals, which help in proper development of bones and muscles during growing age. Including them in the daily diet of children can promote a healthy height and weight.
What to consider before consuming dry fruits
However, there are some things to be kept in mind while consuming dry fruits. Depending on the size of the portion, dried fruits can be a double-sided sword. Dry fruits should be consumed within a range as they are rich in nutrients and have a concentrated version of fresh fruits. Try to avoid dry fruits which are coated with sugar as these can have a reverse effect on diabetes and obesity. In addition, people should be aware of any associated allergies before the intake of dried fruits.
For more information, read our article Anjeer.
Health articles on News18 are written by myUpchar.com, India’s first and largest resource for verified medical information. At MyUpchar, researchers and journalists work with doctors to bring you information about all things health.