Item added to your cart
Don't miss on your Loyalty Points!
NO PRODUCTS IN THE CART.
Your cart is empty!
NO PRODUCTS IN THE CART.
Dry fruits are nature’s blessings for us; they are a solution for a balanced, healthy life. We all have eaten various varieties of dry fruits, but we don’t know that they are not simple foods, but are considered superfoods due to the striking nutritional properties that they possess. Dry fruits are a powerful tool that can enhance health, aid recovery, and help prevent many health-related problems that we commonly face in our daily lives.
There are many secret health benefits of dry fruits that we will unveil. In this comprehensive blog, we will explore 15 surprising health benefits of eating dry fruits, along with the daily recommendation of how much to eat, an age-wise consumption guide for adults, children, toddlers, teenagers, and older adults, precautions to take, and ways to incorporate them into your diet. Whether you are looking to boost your immune system, manage blood sugar levels, support skin and hair health, or simply enjoy a wholesome snack, dry fruits are a natural remedy for every age group.
Dry fruits are not just tasty snacks; they can also play a vital role in boosting your immune system. They are full of essential vitamins and minerals; these powerful, nutrient-dense foods fight off illness and support health.
For example, almonds, cashews, and dates are abundant in rich vitamins and antioxidants, which protect against cell damage. Walnuts are known to be helpful in reducing inflammation and improving immunity. In comparison, dates contain natural sugars to support strengthening the defense system.
Dry fruits are known to be the heart's best friends, because of the minerals, vitamins in them, which improve cardiovascular issues. Almonds and walnuts play a crucial role in lowering bad cholesterol and improving good cholesterol levels in the human body, which ultimately reduces heart disease and manages blood pressure to make the heart work effectively without any issues.
Dry fruits play a role in managing blood sugar levels. The effective properties in dry fruits lower the absorption of glucose into the bloodstream, which prevents spike formation and balances blood sugar levels in the body.
Several studies on dry fruits, especially almonds and walnuts, have shown that they actively improve insulin responsiveness, helping body cells react better to it.
So adding dry fruits to your diet can help you achieve your goal for maintaining a healthy blood sugar level.
Good health is associated with a well-performing gut because absorption takes place here for whatever we eat, so digestion is important for overall health. Any hindrance can not only affect gut health but also overall well-being; therefore, the intake of healthy food helps maintain a healthy digestive system.
Dry fruits are known to be effective for better digestion because they trigger the production of digestive enzymes, which lead to breaking down complex food more effectively. Include Dry Fruits like dried apricots, prunes, raisins, dried figs, almonds and dates in your diet because these nutrient-rich foods can lead to improved gastrointestinal function.
The brain, a complex organ of the human body that regulates many functions, also requires an energy source to perform better. And what could be more beneficial than dry fruits for brain health? Dry fruits are an excellent source of essential nutrients and minerals for the brain, such as omega-3 fatty acids found in walnuts, which improve cognitive health and help retain memory.
In recent times, managing a balanced weight is challenging because of the hundreds and thousands of products available in the market for snacking and unhealthy eating, which leads to an imbalance in weight; therefore, a natural and organic consumption, such as dry fruits, is a preliminary source of weight management. A handful of dry fruits such as almonds, walnuts, cashews, raisins, and dried figs on a daily basis helps you achieve your weight you aim for. Their intake in moderation promotes healthy weight control.
Anxiety and stress are more common issues in today's generation due to a number of reasons, such as professional challenges, personal matters, societal pressures, and many more. But apart from medical therapy, what else can we do to manage these effectively? The answer is simple: go with organic ways, like a healthy diet, such as regular dry fruit intake.
According to medical studies, it has been found that dry fruits like raisins, figs, almonds, pistachios, cashews, and walnuts reduce anxiety and stress. They help in managing symptoms of these by improving nervous function, enhancing mood, and making you feel relaxed while maintaining blood pressure. Therefore, the consumption of these dry fruits helps you cope with stress and anxiety.
Cancer, a fatal disease that takes up many lives in today's world, is also increasing globally. But what are the precautions that can prevent our bodies from forming cancerous cells? The answer is moderate consumption of dry fruits, which is a simple, natural, and easy way to maintain your body's health. Instead of consuming several supplements, go with organic intake of dry fruits such as apricots, dried figs, pistachios, almonds, walnuts, and cashews. These powerful, nutrient-dense foods make your immunity strong and prevent the formation of fatal cancerous cells.
Bones not only provide support to the body and help in movements, but also play a vital role in producing red blood cells, white blood cells, and platelets. They also actively participate in forming new cells and the resorption process. And to carry all these activities more effectively, nutrients, minerals, vitamins, and antioxidants are required. This can be achieved with the proper intake of healthy consumption, such as dry fruits, because many dry fruits, such as dried figs, prunes, raisins, and almonds, possess nutritional value that promotes a healthy skeletal system.
As we get older, many of us encounter skin-related problems that are common. Many teens, adults, and older individuals face acne, fine lines, wrinkles, pigmentation, and dark spots, but we mainly focus on external treatments to get rid of them while lacking a proper diet routine, which results in these skin problems. When your inner systems stay strong, they can better guard; otherwise, you may come across many health-related issues.
To make your skin healthy and glowing, start consuming dry fruits such as almonds, pistachios, raisins, dates, and figs, which have vitamin E, antioxidants, and zinc. These treat you internally and show external results in the form of clear, flawless skin.
Hair fall, hair thinning, greying of hair, dandruff, and weak hair—all these have one solution. You might be wondering if it would be the best shampoo, a hair mask, oil, or serum, but no. Rather than applying tons of products for hair treatment, which are expensive as well, you just have to make a simple daily diet routine that includes dry fruits. You will see the results. The reason is that these dry fruits, such as apricots, almonds, dried figs, raisins, cashews, dates, and walnuts, contain highly beneficial nutrients like iron, vitamins A, B, and C, magnesium, calcium, biotin, and healthy fats, which promote hair growth, reduce hair fall, thicken hair, and make hair shiny.
Dry fruits are highly beneficial for maintaining healthy eyesight because several scientific studies reveal that they play a crucial role in maintaining eye health.
Several dry fruits like almonds, which are rich in Vitamin E, protect the eyes from free radical damage and reduce the risk of age-related macular degeneration. Walnuts help prevent dry eyes. Raisins contain powerful antioxidants that protect the retina from oxidative stress, while figs provide Vitamin A, essential for clear vision and preventing night blindness. So add these dry fruits to your diet to prevent eye-related issues.
Menstruation is a natural process in females, and any disturbances may cause irregular periods, PCOS, PMS, or excessive blood flow during the cycle. These issues are common now; apart from any genetic tendency, the main reason is eating habits, indulgence in unhealthy snacks, and lack of nutrients that cause many disturbances in the female body, also affecting the menstrual cycle.
This can be treated by adopting healthy indulgences such as dry fruits. Surprisingly, figs, dates, prunes, raisins, almonds, and pistachios have nutrients that help during periods and prevent large blood clotting, severe pain, cramps, and back or pelvic pain. A handful of these dry fruits in a balanced proportion helps to get rid of these difficulties and provides ease during periods.
Anemia is caused by iron deficiency, which commonly affects women and children, specifically in Africa and South Asian countries like Pakistan, Iran, Afghanistan, India, Nepal, and Bangladesh, as reported by the WHO (World Health Organization). The deficiency of iron leads to complications during pregnancy, growth and developmental issues in children, weakness, and lower red blood cells.
To prevent iron deficiency, organic foods are essential for a healthy body, and the best sources of food are dry fruits such as green or black raisins, dates, dried apricots, dried mulberries, and prunes, which contain iron, vitamins, and antioxidants that help in recovery from anemia. Therefore, adding these dry fruits can contribute to a healthy life free from iron deficiency.
Dry fruits contain fiber, vitamins, fatty acids, and other essential minerals, which are beneficial for liver health. As per scientific studies, almonds possess vitamin E, which is helpful in protecting the liver from oxidative stress. Dates are very effective for liver detoxification, while walnuts are responsible for reducing fat accumulation in the liver and inflammation.
When it comes to soaking dry fruits, soaking them overnight makes them easily digestible and soft, helping in easy digestion. On the other hand, unsoaked dry fruits have their own benefits, possessing healthy fats, nutrients, and fiber. Here you can see the comparison of the health benefits of soaked and unsoaked dry fruits.
| Dry Fruit | Soaked Benefits | Unsoaked Benefits |
|---|---|---|
| Almonds (Badam) | Improves digestion, enhances nutrient absorption (especially Vitamin E & antioxidants), boosts brain function, better for skin & hair. | Provides instant energy, high in protein and healthy fats, supports heart health. |
| Walnuts (Akhrot) | Reduces bitterness, improves brain health and memory, makes omega-3 fatty acids more bioavailable. | Rich in antioxidants, supports heart health, strengthens bones. |
| Pistachios (Pista) | Easier to chew and digest, promotes gut health, enhances nutrient absorption. | High protein and fiber, regulates cholesterol, good for eye health (lutein, zeaxanthin). |
| Cashews (Kaju) | Becomes softer, easier to digest, supports smooth skin, enhances mineral absorption (zinc, magnesium). | Instant source of energy, supports bone health, maintains blood pressure. |
| Raisins (Kishmish) | Improves iron absorption, reduces acidity, supports digestion, good for skin glow. | Natural energy booster, high in antioxidants, relieves constipation. |
| Dates (Khajoor) | Helps in better digestion, strengthens immunity, supports detoxification, especially good in pregnancy. | Instant natural sugar & energy, high in potassium, good for heart and stamina. |
| Dried Figs (Anjeer) | Improves digestion, relieves constipation, better absorption of calcium & iron. | Rich in dietary fiber, supports weight management, controls blood pressure. |
| Dried Apricots (Khubani) | Improves iron absorption, helps in anemia, better for digestion and skin. | High in Vitamin A, supports eye health, strengthens bones. |
| Dried Plums (Aloo Bukhara / Prunes) | Enhances digestion, improves bowel movement, better absorption of antioxidants. | Good for bone health, reduces cholesterol, regulates blood sugar. |
Several nutritionists and dieticians recommend eating dry fruits around 25 to 50g daily, but these recommendations are based on age groups and their health needs. These servings are enough to fuel your body with the nutrients and minerals that it requires to support overall wellness.
Here you can see the listed dry fruits with each mentioned intake for adults, teenagers, children, toddlers, and older adults. If you want to make a healthy diet plan, follow these daily consumptions to live a healthy lifestyle.
| Dry Fruit | Adults (18–60 yrs) |
Teenagers (13–17 yrs) |
Children (6–12 yrs) |
Toddlers (1–5 yrs) |
Older Adults (60+ yrs) |
|---|---|---|---|---|---|
| Almonds | 4 pcs (~6 g) | 3 pcs (~4.5 g) | 2 pcs (~3 g) | 1 pc (~1.5 g) | 4 pcs (~6 g) |
| Walnuts | 2 halves (~5 g) | 2 halves (~5 g) | 1 half (~2.5 g) | ½ half (~1.5 g) | 2 halves (~5 g) |
| Pistachios | 5 pcs (~7 g) | 4 pcs (~5.5 g) | 3 pcs (~4 g) | 2 pcs (~3 g) | 5 pcs (~7 g) |
| Cashews | 2 pcs (~3 g) | 2 pcs (~3 g) | 1 pc (~1.5 g) | 1 pc (~1.5 g) | 2 pcs (~3 g) |
| Raisins | 3 pcs (~3 g) | 2 pcs (~2 g) | 2 pcs (~2 g) | 1 pc (~1 g) | 3 pcs (~3 g) |
| Dates | 1 pc (~7 g) | 1 pc (~7 g) | ½ pc (~3.5 g) | ½ pc (~3.5 g) | 1 pc (~7 g) |
| Dried Figs | 1 pc (~8 g) | 1 pc (~8 g) | ½ pc (~4 g) | ½ pc (~4 g) | 1 pc (~8 g) |
| Prunes | 1 pc (~5 g) | 1 pc (~5 g) | ½ pc (~2.5 g) | ½ pc (~2.5 g) | 1 pc (~5 g) |
| Dried Apricot | 1 pc (~5 g) | 1 pc (~5 g) | ½ pc (~2.5 g) | ½ pc (~2.5 g) | 1 pc (~5 g) |
Adults, including men and women, can consume a 50g mix of of healthy dry fruits daily. This mix of dry fruits provides nutrients and healthy fats, which are beneficial for the effective functioning of the body.
For teenagers, it is recommended to consume approx 35–40g of dry fruits. This will support growth and development while maintaining immunity.
Children aged between 6 to 12 years should start consuming around 20 to 30g of dry fruits. Parents can blend them in smoothies and give their children a nutritious drink.
Young children or toddlers aged between 1 to 5 years can be given 10 to 15g of dry fruits, finely chopped or blended for their ease.
Older people above 60 years of age can consume a 50g serving of nutritious dry fruits. This supports their overall immunity, but make sure it suits their chewing ability and digestive comfort. Otherwise, dry fruits can be blended into a nutritious drink.
Dry fruits are rich in essential nutrients and also in calories. So, it's important that they should be eaten in a moderate way because overeating causes many problems, such as weight gain, which is a common one, or it may upset the stomach. So, stay under 50g for better health.
You can soak dry fruits and nuts overnight and eat them in the morning for good gut health and better nutrient absorption, because soaking reduces the effect of tannins. Tannins are natural compounds present in nuts that can block the absorption of certain minerals like iron and zinc. Soaking them is the best way to consume for better absorption of nutrients.
You need to make sure that your body is not allergic to any dry fruits or nuts, whether for adults or children. Keep checking for a few days, and if any issues occur, consult your doctor.
You need to make sure that dry fruits are not given in whole form to children because of the risk of choking. Instead, give them in crushed or powdered form, mixed in milk, to make a healthy and tasty drink.
Diabetic patients should avoid consuming dates, raisins, figs, prunes, and apricots, as these contain concentrated sugars that can raise blood sugar levels. Instead, they should opt for unsweetened varieties, but always with their doctor’s recommendation.
It is generally preferred to go with the raw form of dry fruits rather than frying, coating them with sugar or salt, or making flavorful varieties. It is best to eat them in their organic form for a healthy diet.
Storing dry fruits is essential; otherwise, fungal growth can spoil them. Always keep your dry fruits in an airtight container in a dry place at home.
If anyone is experiencing medical conditions like kidney issues or migraines, they should consult their doctor before including dry fruits in their diet, because prevention is better than cure.
You can include organic dry fruits in many ways:
After knowing and being exposed to such tremendous health benefits of dry fruits, you may want to boost your immune system to live a healthy and balanced life for yourself and your family. If you are searching online for the best websites to buy organic and fresh dry fruits in Pakistan, visit BombayDryFruits.com.
At Bombay Dry Fruits, you will find the exact products that you are looking for in Pakistan. We provide 100% organic dry fruits, free from artificial preservatives, at budget-friendly prices in Pakistan because health is our top priority to make customers happy and satisfied with our premium quality dry fruits.
Here is a list of dry fruits available for online purchase from Bombay Dry Fruits, offering a range of wholesome benefits.
Dry fruits are truly nature’s gift, offering a perfect combination of taste and health benefits. Instead of spending money on unhealthy food items, opt for something best for your health, and dry fruits are the best ally for your health. From boosting immunity, supporting heart health, and reducing iron deficiency, to enhancing cognitive function, improving skin and hair, and preventing common health issues, dry fruits are a natural powerhouse of nutrients.
By following the recommended daily intake based on age and taking precautions, you can easily add these nutrient-rich foods into your diet. Whether you consume them soaked or unsoaked, both forms provide unique benefits that support digestion, immunity, energy, and overall wellness. So, dry fruits are a natural solution for a balanced and healthy lifestyle for people of all ages.
