Types of Dried Fruits and Their Benefits

1. Almonds
Benefits of Dried Fruits

Almonds are a low-carb nut that you can find salted, unsalted, raw, or roasted. Raw almonds are sodium-free and are better for people with high blood pressure. However, almonds are high in calories and can be harmful for people with type 2 diabetes. Therefore, you should consume them in moderation.

Almonds are also good for boosting memory. The antioxidants and omega-3s in almonds also help delay the aging process in brain cells.

The best way to include almonds in your diet can be as a topping on oatmeal, in almond milkshakes, or simply by eating them raw for breakfast.
Almond Nutritional Value

100 grams of unsalted almonds contain:

Calories: 620.17 kcal
Fat: 49.93 g
Carbohydrates: 21.55 g
Fiber: 12.5 g
Protein: 21.15 g

2. Pistachios

Pistachios grow on trees and are part of the cashew family. The nuts may be yellow or green, and the hard shell that covers the pistachio helps protect the kernel/seed.

Pistachios are rich in micronutrients and macronutrients such as potassium, magnesium, and vitamin B6. Vitamin B6 is an essential nutrient for the body because it helps make hemoglobin in the blood. Hemoglobin is needed to transport oxygen to various cells in the body. In addition, pistachios are also rich in vitamin A, a type of carotenoid. Carotenoids are essential for improving vision.

The best way to consume pistachios is to eat them raw as a tasty snack. They are also very popular in flavored milk and milkshakes.
Nutritional Value of Pistachios

100 grams of pistachios contain:

Calories: 626 kcal
Carbohydrates: 16.2 g
Protein: 19.8 g
Fiber: 10.3 g
Fats: 53.5 g

3. Dates

Dates are the fruit of the date palm tree and have a single seed. However, you can find the seedless type of dates in the market. They are a common dried fruit and people usually eat them in winter. Moreover, they are naturally dehydrated and have low moisture content. Although dates are high in calories and sugar, they have many health benefits.

Dried dates are rich in dietary fiber, which helps you stay full and suppress your cravings. They are rich in iron, which helps prevent problems like anemia. Dates may also help with weight loss, increase hemoglobin, improve gut health, and provide energy.

Dates are naturally rich in antioxidants and polyphenols. Antioxidants help to reverse and prevent oxidative damage caused by free radicals in the body.

Dates are great snack options because they are very filling. One way to include dates in your diet is to have them for breakfast with milk. They make a very nutritious meal.

Nutritional value of dates

100 grams of dates contain:

Calories: 317 kcal
Carbohydrates: 75.8 g
Protein: 2.5 g
Fiber: 8.3 g
Fat: 0.4 g

4. Cashews
Benefits of dried fruits

Cashew nuts are the seeds of the cashew tree. They are rich in minerals, fiber, and plant-based protein. Cashews also contain high amounts of healthy monounsaturated fats. They are also rich in antioxidants and polyphenols. Polyphenols help reduce inflammation, which can help boost immunity. Cashews provide high amounts of vitamin E, vitamin B6, protein, and magnesium. As a result, they help reduce bad cholesterol and the risk of heart disease. Cashews also aid in weight loss.

One of the incredible health benefits of cashews is their scientifically proven effects on type 2 diabetes. Cashews can help reduce blood sugar levels and maintain blood insulin levels. As a result, they are beneficial for type 2 diabetics.

You can eat raw cashews for breakfast or as an afternoon snack. You can also include them in your diet by adding them to a milkshake.

Cashew Nut Nutritional Value

A 100g serving of cashew nuts contains:

Calories: 596 kcal
Carbohydrates: 22.3 g
Protein: 21.2 g
Fiber: 3.3 g
Fat: 46.9 g

5. Walnuts

Walnuts are tree nuts from the Juglans family. These nuts are enclosed in a tough outer shell that you have to remove to get to the kernels.

Walnuts are also an excellent source of plant-based omega-3s, an essential nutrient. Their omega-3 content makes them very beneficial for brain health. They have a unique texture and shape that resembles the human brain. The brain-boosting properties of omega-3s and the unique shape of walnuts have made them popular as brain food. DHA, a form of omega-3 fatty acids, protects brain health in infants, improves cognitive function in adults, and prevents or slows age-related cognitive decline.

The vitamins, minerals, proteins, and antioxidants in walnuts help reduce stress, prevent cancer, and are good for your hair and skin. The carbohydrates and proteins contribute to the total calorie value of walnuts, making them quite filling. You can include walnuts in your breakfast as raw nuts or add them to oatmeal or yogurt.
Nutritional Value of Walnuts

One ounce or 100 grams of walnuts contains:

Calories: 687 kcal

Carbohydrates: 11 g

Protein: 15.6 g

Fiber: 6.7 g

Fat: 64.5 g

6. Hazelnuts

Hazelnuts are tree nuts that have a crunchy, sweet, and nutty flavor. They have a hard seed coat that you have to remove to access the nut. Hazelnuts are a nutrient-rich choice of nuts.

Hazelnuts have been shown to increase low-density lipoprotein levels