Health Benefits of Dried Fruits

Dried fruits are basically fresh fruits that have been dried. Fruits are dehydrated by conventional sun-drying or other drying techniques. As the water content is removed, the fruits become energy-bombs with concentrated nutrients. Here is a list of the amazing health benefits of dried fruits that may make you surprised.

Health Benefits of Dried Fruits

1. Improve colon and digestive health

health benefits of dried fruits: improve digestive health


Dried fruit can help improve color health. It has prebiotic fiber. This helps the healthy bacteria to keep the digestive tract going.

Prunes or dried plums are high in potassium, vitamin A, vitamin K, and fiber. It’s a well-known natural laxative. They can improve constipation symptoms. They could also improve the consistency and frequency of stool.

2. Boost immunity

Loaded with essential nutrients, the benefits of dry fruits and nuts for health cannot be overlooked. Dry fruits increase your nutrient intake as they are rich in potassium, iron, folate, calcium, and magnesium. The antioxidants boost your immunity, keeping you healthy and free from diseases and other illnesses.

3. Help combat cancer

If you have grown up having soaked almonds, then you have been fighting cancer right from the start. Almonds and cashew nuts are known to curtail breast cancer. Phytonutrients, found in apricots and apples, act as antioxidants and prevent the growth of cancer-causing cells. Nuts like pistachios prevent the growth of tumors especially in the lungs and the prostate. Brazil nuts and walnuts also fight cancer cells in the body.

4. Keep your skin healthy and wrinkle-free 

Who doesn’t want to look gorgeous and young? Dry fruits can help you with that and keep your skin radiant and glowing. They are rich in essential oils and antioxidants that help your skin to regenerate healthy skin and prevent aging.

5. Promote weight loss

health benefits of dried fruits: promote weight loss


Certain dried fruit such as apricots, dates, prunes, and raisins can help increase metabolism. Boosted metabolism can improve energy and promote weight loss.

Dried fruit can keep cravings at bay. They can fill the stomach for a couple of hours. Instead of snacking on unhealthy, sugar-filled foods, dried fruit is the better option. Also, an improved digestive tract because dried fruit can prevent bloating.

6. Prevents bone-related illnesses

Women may reap the most benefits from dried fruit, especially for their bones. It’s because osteoporosis often hits more women than men.

Eating dried fruit can help reduce the risks of osteoporosis. Prunes help suppress bone breakdown, especially in old-aged women. This gives the bones enough time to recover again.

7. Help with heart health

Fruits like apricot, apple, banana, cantaloupe, berries, grapefruit, and orange are great for protecting your heart as they are rich in flavonoids, carotenoids, fiber, potassium, and magnesium. Fruits also contain vitamins like vitamin A, vitamin B6, vitamin C, vitamin E, vitamin K, and folate, all of which aid in regulating cholesterol levels and preventing diseases like stroke, atherosclerosis, and heart attack.

8. Fight anemia and boost hemoglobin

Raisins and prunes are rich in iron and are beneficial for those who are anemic. Dry fruits are packed with nutrients like Vitamin B, minerals like phosphorous and copper, and unsaturated fats that boost the regeneration of blood cells and hemoglobin in the body. Almonds, figs, pistachios, and cashew nuts also give energy and build stamina.

9. Reduce the risks of mental illnesses

reduce the risk of mental illnesses


This is one of the health benefits of dried fruits. Dried berries like strawberries and blueberries can help promote mental health. They are high in antioxidants, which can help prevent memory loss and other mental illnesses. These are best for the elderly who are more susceptible to dementia.

10. Boost energy

There’s a reason why many energy bars have dried fruit in them. It’s because it can give an energy boost. Have a quick snack of dried grapes (raisins), cherries, and apricots in between meals. They can give enough energy to last a busy day.

11. Fight constipation

Dry fruits like anjeer or figs have many benefits as they are rich in fibers which ensure a healthy bowel. Fiber helps the body remove waste from the body smoothly. Other fibrous dry fruits include prunes and dried apricots. Pistachios and dates make your bowel more flexible and, therefore, relieve constipation.

12. Aid healthy pregnancies

Eating dried dates may aid in smooth labor and delivery. It can help the cervix dilate in the last few months of pregnancy. This may reduce the risks of induced labor.

Dates also have other benefits for pregnant women. They have potassium, iron, and fiber. Dried dates are among the best antioxidant sources. Eating them won’t increase blood sugar levels.


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