Dry fruits: Are they superfoods?

                    Do you think that dry fruits are superfoods? Perhaps, it is Yes. Because superfoods are those foods that can provide more nutritional value when compared to others. Even a small bite or portion of it can give high nutrients in the form of vitamins, minerals, and many more. And due to the various health benefits that dry fruits provide, they are termed as superfoods. Dry fruits have powerful antioxidants and also possess some unique properties like anti-aging properties, high fiber content, sharpening minds, and etc. Some of the dry fruits are good, while others are still better, and whereas some others are the best. In this article, you'll get to know the various dry fruits and their benefits so just go down to know more!

A bowl of dry fruits

         According to the International nut and Dry Fruit Council (INC), eating a handful of dry fruits can have various benefits to health. Dry fruits are referred to those fruits from which water content is removed naturally or by artificial means such as sun-drying, or vacuum drying. By these methods, it can be preserved for a longer time than the fresh fruits. This method can be seen largely in "raisins" and about 60% of the dry fruit market is shared by these raisins. The demands for these dry fruits have increased over the past decade as it's importance raised among individuals.

             Dry fruits are tasty, delicious and an excellent substitute for daily snacks. These are enriched with calcium, potassium, iron, magnesium, zinc, and some vitamins like vitamin-A, C, E., and K. A handful of these dry fruits are enough to meet daily requirements. All these help to strengthen the immune system. The different dry fruits and their health benefits are described in the following way:

1.Almonds:-

• Almonds rank first in the category of dry fruits because of their numerous health benefits that it provides and it is consumed all around the world.
• It consists of zero cholesterol and rich in anti-oxidants. They also consist of fibers and minerals and protects from the heart and other diseases. It also helps in weight management.
• It is good for developing memory and intellectual power. It is believed that eating almonds that were soaked in water, overnight can improve memory power in children.
• It consists of Vitamin-E and other essential which is good for skin and hair and hence, you can find almonds in fairness creams (as anti-aging property) and some lotions, moisturizers, shampoos, conditioners, etc.
• Almonds are used in a variety of sweet dishes and for garnishing. These are commonly used as badam kulfi, badam barfi, badam milk, etc.

2. Cashews:-

• These cashew nuts are rich in protein fiber, antioxidants, and phytonutrients. They also consist of potassium, monounsaturated fat, vitamin E, B6, etc
• Cashews reduce bad cholesterol and prevent strokes. This also helps in weight management.
  
• Almonds and cashew nuts, both help to prevent breast cancer and prevents the activity of cancer-causing cells (cancerous cells)
• Cashews are also used in food items for their creamy texture and can also be served as dry cashews or roasted ones. They are also used in a wide range of sweets.

3.Walnuts:-

• Walnuts are single-seeded dry fruit enriched in omega-3 fatty acids, proteins, and fibers.
• It is highly nutritious with many vitamins, minerals, and fatty acids that reduce fat and cholesterol from the body.

4.Raisins:-

• These are dehydrated grapes (dried ones)  that can be sweet or sour in taste.
• Raisins are rich in iron content and can help to treat anemia. It can also treat acidity and constipation and helps to provide a healthy gut system.
• A handful of raisins daily can reduce inflammation, improve blood sugar control and lower bp.

5.Dates:-

• Dates are tropical fruits that can be available in dry or wet forms. These are highly nutritious fruits and an excellent source of iron. It has a low glycemic index.
• Dates contain digestive fibers that improve gut health and provide a healthy immune system.
• Dates are rich in vitamins, minerals, protein, and natural sugar which gives a proper benefit to the health. These can be consumed on their own or can be added to sweet dishes.
• The iron-rich content present in dates can improve hemoglobin levels and treat anemia. It is really beneficial to pregnant women to increase their Hb count.
• As it's importance is increasing you can find various ways to include them in your diet, for eg, you can use dates syrup, etc.

6. Pistachios:-

• These are small dry fruits that are rich in oleic acid, carotenes, and antioxidants.
• It resembles in heart-shaped structure and also consists of polyphenolic antioxidants.
• This dry fruit has inflammatory properties and can prevent diabetes, lower bad cholesterol levels, and is good for the heart. 

7.Apricots:-

• These apricots are highly enriched in Vitamin-A and provide about 47% of it's daily intake.  
• They also contain other nutrients like potassium, copper, magnesium, vitamin-E, C, and other antioxidants.
• Apricots help to fight against infections and protect cells from any damage caused by free radicals that harm the body.
• Dried apricots are good for the eyes, skin, and immune system.       

            

                Now there are some cases, where these dry fruits may not act as superfoods. Because as the water is removed from these dry fruits, all the natural sugar (glucose+fructose) gets concentrated in a small pack. As it is eaten daily on only a small basis, it does not have much effect. However, if you consume these in large amounts, you'll face negative results on your health.  

Added sugar:- In some cases, there are chances of adding sugar or sugar syrups to dry fruits before packaging. It is done to preserve them for a longer time. So, while purchasing dry fruits, check out the ingredients on the cover pack itself. You may also prefer the organic ones.

Fruit candies:- The fruits to which sugar and color are added after drying is referred to as candies. for eg; mango candy, strawberry candy, etc. The added sugar in them can increase the risk of obesity, heart diseases, etc.