Fruit Facts

Did you know that dried fruits have a lot of health benefits, but most of us do not know exactly what characteristics they have? 
Some of the healthiest alternatives to processed sugar are dried fruits, by the way, and they are an excellent way to fulfill a sweet craving. 
After knowing this, you might choose to cut down once or twice on those monthly ice-creams for few dry fruits in your diet.  Fistful of nuts is a safe snack and there are quite positive benefits associated with dried fruit and nuts consumption in vulnerable groups! Lets explore more…


Almonds are one of the world’s most nutritious foods. They come raw or roasted, sweet or salty, sprouted or unsprouted but they’re always crunchy and satisfying. Almonds help your ticker stay healthy. They lower LDL (bad) cholesterol and are packed with vitamin E, magnesium and potassium, which helps oxygen and nutrients flow more freely through the blood. 


Cashews are very high in minerals and a considerable amount of cashews in your diet can provide you with many health benefits like Heart Health, Prevents Blood Disease, Protects the Eye, Good for the Skin, Source of Dietary Fibres, Weight Loss, etc.


Pistachio nuts are not only tasty and fun to eat but also super healthy. These edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber, and antioxidants.


Raisins look very simple and unpalatable with their aged appearance and dry texture but they are one of nature’s healthier alternatives to those sugar-rich manufactured candies and sweet products! Raisins, also known as ‘Kishmish’ in Hindi. There are many health benefits of raisins like Helps in Digestion, Reduce Acidity, Help Against Anaemia, Help Prevent Cancer, etc.


Among nuts, they stand out for their unique nutrient content and phenomenal health benefits; they’re rich in fiber, protein, essential fats, vitamins and antioxidants. Walnuts are perhaps one of the most effective superfoods and can play a remarkable role in improving an individual’s health.


Figs have a unique, sweet taste, soft and chewy texture and are littered with slightly crunchy, edible seeds. Fresh figs are delicate and perishable, so are often dried to preserve them. This produces a sweet and nutritious dried fruit that can be enjoyed all year round. There are multiple varieties of fig, all of which vary widely in colour and texture. Figs are high in natural sugars, minerals and soluble fibre. Figs are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant vitamins A and K that contribute to health and wellness.


Munakka or Raisin is basically a variety of dyhydrated or dried grapes. It is treated as extremely healthy in traditional Indian medicine and is often recommended as part of diet to those recovering from chronic illness. It is cooling in nature and is very sweet in taste. Considered as an effective home remedy for many minor health problems, this humble dry fruit is majorly used for garnishing desserts and dishes in India. It is a rich source of calcium and micro-nutrient boron, which helps in strengthening bones and teeth.

Green Elaichi

Cardamom or elaichi is a spice with an intense, slightly sweet flavor that some people compare to mint. It originated in India but is available worldwide today and used in both sweet and savory recipes. The seeds, oils and extracts of cardamom are thought to have impressive medicinal properties and have been used in traditional medicine for centuries. With its strong, aromatic taste, elaichi also has fantastic health benefits. It can be used to prevent infections, and congestion. It also aids in digestion and is an active ingredient in many alternative treatment therapies.

Chia Seeds

Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Chia seeds are hydrophilic, which means they can easily be mixed with water and can soak up to twelve times their weight

Watermelon Seeds

They are low in calories and offer an array of micronutrients like copper, zinc, potassium, magnesium, iron, folate etc; which have various health benefits like good for heart and immunity, makes your bones stronger, boosts metabolism, good for diabetics, etc.

Muskmelon (Kharbuja) Seeds

Like the fruit, the seeds are also infused with Vitamin A, C, and E. The seeds are also rich in magnesium and phosphorous, and high on fiber, which is amazing for diabetics and those looking to lose weight. Muskmelon seeds also act as a good deworming agent in the intestinal tract, and flushes all the pests and worms.

Cucumber Seeds

Cucumber seeds had higher amounts of calcium as compared to other melon seeds analysed in the study. Apart from calcium, cucumber seeds also contain sodium, manganese, iron and zinc – a healthy range of minerals, required by the body for various functions.

Pumpkin Seeds

Pumpkin seeds are nutritional powerhouses because they are an excellent source of protein, healthy fat and beneficial fibers. These wonder seeds can be used as nutritional snacks for both men and women. 

Flax Seeds

For centuries, flax seeds have been prized for their health-protective properties. Flaxseed is a plant-based food that provides healthful fat, antioxidants, and fiber. Some people call it a “functional food,” which means that a person can eat it to boost their health. You can use it as a dietary supplement to prevent constipation, diabetes, high cholesterol, heart disease, cancer, and several other conditions.

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