Different Types of Dry Fruits and Their Uses

Dry fruits are one of the healthiest snacks you can have that are rich in nutrients like vitamins, minerals, antioxidants and are good sources of fiber. They are made by drying naturally or through methods like sun drying and dehydrators to increase their shelf life.

These nutrient-dense dry fruits boosts our immune system, helps with digestion, improves skin health and gives ample energy for our day-to-day tasks. In this blog, we will look at the different types of dry fruits and their uses. Here, let us explore the six most popular dry fruits in the market.

1. Almonds

Almonds are one of the most common dry fruits that are consumed because of their numerous health benefits. They are high in antioxidants, proteins, essential oils and vitamin E. To get good results, one way to consume them is in the morning after soaking them overnight.

Raw, unsalted almonds are beneficial for people with high blood pressure as they are very low in sodium. They are also helpful in building a sharp memory and delaying the aging process of the brain due to good omega-3 content.

Uses:

• Almonds are a suitable addition to breakfast meals like oats and cornflakes.
• They are used for making almond butter and beverages like almond/badam milk.
• They are added as toppings for milkshakes and desserts.
• Suitable for managing health problems like inflammations, anaemia, poor vision, and so on.

2. Cashews

Cashews are one of the tastiest dry fruits to enjoy. Having a fine, creamy texture, these nuts are good sources of protein, fibre, minerals and antioxidants. They also have high amounts of vitamins like vitamin B6 and vitamin E.

Cashew nuts have the ability to lower blood sugar levels and maintain insulin in the blood. They are quite beneficial for patients with type 2 diabetes. Cashews also have healthy fats and reduce bad cholesterol levels in the body.

Uses:

• They can be eaten as an evening snack, either raw or roasted.
• They are used in making cakes and also desserts like kheer and barfi.
• They can also be added to milkshakes for a smooth consistency.
• Helpful for people suffering from diabetes and heart diseases.

3. Pistachios

Pistachios or pistas are delicious nuts that are a powerhouse of nutrients. Heart shaped with a natural green hue, they are rich in healthy fats, fibre, vitamin E, biotin and antioxidants like zeaxanthin and lutein.

Pistas help to curb overeating and aids in maintaining a healthy body weight. These nuts can be beneficial in improving eyesight due to its rich antioxidant content. The biotin in pistas can also promote healthier and shinier hair.

Uses:

• They are used while making cookies and other baked foods.
• They can be used to add flavour and colour to salads, pastas, and side dishes.
• They can be garnished on desserts and can be added to milkshakes to enhance taste.
• Beneficial for boosting the immune system, healthy nerves, haemoglobin levels and UV protection.

4. Walnuts

Walnuts are one of the most nutrient-rich dry fruits to include in your diet for good health. These nuts have a good concentration of antioxidants, vitamins, minerals, and healthy fats. They are known to maintain a healthy gut and help in detoxifying our bodies.

Shaped like a brain, walnuts are one of the best sources of omega-3 fats and antioxidants that help improve your cardiovascular and brain health.

Uses:

• These nuts can be added to cereals and oatmeals for a good breakfast.
• They can blend well with chocolate and can be used while making chocolate cupcakes and brownies.
• They can be cut into small pieces and added to salads and other dishes to give a nutty flavour.
• Helps promote gut health and brain health, reduces inflammation and body weight.

5. Raisins

Raisins are the dried version of grapes. Grapes are usually dried through sun drying or by microwave drying to produce wrinkly raisins. They are rich in fiber, damage-fighting antioxidants, vitamins, and minerals like iron, magnesium and potassium.

They are especially good for those with anaemia because of their high iron content. Minerals like magnesium and potassium in raisins are known to improve bone health and muscle function.

Uses:

• They are used to add sweetness and aroma to popular rice dishes like biryanis and pulaos.
• They are excellent at enhancing the flavour of desserts like ladoos, barfis, halwas and kheer.
• Added while baking cakes, cookies and puddings.
• Soaked raisins are useful for curing anaemia, low haemoglobin levels and indigestion.

6. Dates

Dates are one of the best dry fruits that are recognized for its nutritional benefits from ancient times. As people become health conscious and look for ways to reduce sugar intake, dates turn out to be an excellent choice.

They are a good source of antioxidants, polyphenols, dietary fibre and are rich in iron. They are an excellent snack option that keeps you feeling full and aids in weight loss.

Uses:

• Dates can be added to breakfast cereals to get an energy boost for the day.
• They are good for making tasty appetizers, sauces and pickles.
• They can be a perfect replacement for sugar while preparing smoothies and protein bars.
• Prevents infections, kidney diseases, hair loss and promotes bone health.

Dry fruits are fantastic add-ons to your diet to get all the required essential nutrients and promote overall well-being. Understand the variety of dry fruits and their uses that are explored in this blog and make it a point to add them to your daily diet. However, since they are concentrated foods, keep in mind to consume them in moderation to promote good health without any side effects.

A much simpler way to enjoy all the benefits of dry fruits in moderation is to add Yellow Spoon's Dry Fruit Powder into your breakfast. Sprinkle some into your morning oatmeal to receive all the nutrient rich benefits of dry fruits in a fun, single meal.