Dry Fruits

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By Medifit Education



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Dried fruit is fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators.

It is a known fact that dry fruits and nuts are packed with essential nutrients. Though available in small packages, they are an abundant source of proteins, vitamins, minerals and dietary fiber. Right from skin benefits to medicinal benefits, dry fruits and nuts give you every reason to include them in your diet.

Dry fruits contain the right blend of unsaturated fats, vitamin B, phosphorus, copper, and iron that are conducive for the proper functioning of the crucial organs of our body.



Dry fruits are not just delicacies but extremely rich sources of proteins and minerals. This is precisely why every diet regimen recommends having at least a handful of dry fruits in your daily diet. There are umpteen choices in the dry fruit category, almonds, dates, raisins, walnuts, cashews, pistachios and peanuts being some of them, Including dry fruits in the diet of children can help to aid their overall growth and development. For babies and younger kids you can grind the dry fruits into a fine power before giving them to prevent choking hazard. Although, dry fruits provide immense benefits, you must make sure that your kids consume them in moderation to prevent any problem caused due to overeating them. And just as you do before introducing any food item in your child’s diet, do check with a paediatrician.




“Soft” dry fruit (apricots, raisins, dates, figs, prunes…) are rich in carbohydrates and low in fat. They are sources of fibre, vitamins and minerals (vitamin A in the form of beta-carotene, vitamins E and niacin (PP), iron, magnesium…). The fragility of vitamin C means that there is virtually none in dried fruit. The richness of the carbohydrates contained within their small volume makes dry fruit a favourite food of sports people during or after physical exertion (mountain biking, hiking, walking, marathon running, etc…). The most calorie-rich of these foods are raisins (1340 kJ/100 g or 320 kcal/100 g) followed by dates (1255 kJ/100g or 300 kcal/100 g).The richest in potassium and sodium are dried apricots. Dried banana has the highest magnesium content. Figs have the most calcium.Nuts (walnuts, hazelnuts, almonds) are rich in oil: they provide energy in the form of lipids (fatty acids, especially mono- and polyunsaturated ones), and therefore have a very high calorie content (2510 kJ/100g or 600 kcal/100 g). They are rich in fibre, minerals (magnesium, calcium, iron, phosphoru) and vitamins (B1, B2, B5, B6, B9, E, PP).




Hopefully by now you realize that Nuts.com is “More than Just Nuts,” and also includes a wide assortment of dried fruits and then some. These specialty food products are perfect for snacks, as well as ingredients for gourmet cooking and baking. From dried banana chips to dried cherries to crystallized ginger and other exotic flavors, our dried fruit selection is tantalizing. And the best part about it is that you can eat dried fruits year round, as they are always “in season.”  Whether it be savoring our succulent medjool dates , snacking on our dried blueberries or dried cranberries , cooking or baking with our sun dried tomatoes , we are certain you will love the quality of our dried fruits. And don’t forget to try goji berries for a dose of antioxidants, or prunes, dried apricots, and organic coconut for fiber. We love our dried fruit here at Nuts.com, and we are constantly sampling from different growers in search of the most tantalizing and delicious assortment to add to our selection of dried fruits. (Well, that’s our excuse anyway!) Be sure to read some of our testimonials to see what our customers have to.


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Yes! Dry fruits during pregnancy are full of nutrients that will be beneficial and even help relieve some uncomfortable pregnancy symptoms. Dried fruits are a healthy snack, delicious on a bowl of cereal, mixed into yogurt, or tossed onto your salad.  Here are some of the nutrients you will find in dry fruits.



They are very easy to digest due to natural sugars

Quick energy that helps feed the muscles

Studies showed that mothers who ate dry fruits during pregnancy had babies with less asthma and wheezing issues.

Low on the “glycaemic index” meaning they are less likely to raise your blood sugar high and quickly.



Dried fruit is a fruitthat has been dried, either naturally or artificially by a machine, such as a dehydrator.Examples of dried fruits are Raisins, Plumsor Prunes and Dates. Apples, Apricots, Bananas, Cranberries, Figs, Mangoes, PawPaw, Peaches, Pineapples, Pears and Tomatoes are the other dried fruits. A good dried fruit has a long shelf life and therefore it can be used as a good alternate to fresh fruit, which allows out of the season fruits to be available. Drying is a very well-known way to preserve fruit when there is no refrigerator. Dried fruit is mostly used in baking mixes, breakfast cereals and making cake. Dried fruit is a healthy snack and since the public is ready to pay more for the snacks than staples, the quality is improving all the time.

  • Almond – Badam (basically used in most of indian sweets or goes well with milk as badam-milk or sometimes soaked overnight in water and had in morning. you can also make almond halwa or mango almond smoothie
  • Apricot – Khubani (used in cakes, sweets. one of the famous hyderabadi recipe made from Apricot is Khubani Ka Meetha.)
  • Cashewnuts – Kaju (used in most of indian sweets, special cashewnut based burfi called ‘kaju katli‘ and in goa cashewnut is used to make a special liquor called feni.)
  • Dates – Khajoor (usually eaten directly or added in cakes or sweets. There is a indian sweet chutney which is made from dates and tamarinds and usually had with chaat recipes like aloo tikki, sev puri, bhel puri etc)
  • Dried Figs – Anjeer (Used in Ice Creams, Milk Shake, Kulfi, Smoothie, Parfait)
  • Walnuts – Akhrot (usually added to cakes and also eaten directly)
  • Peanuts – Moongphali (usually used in making savory dishes, chutneys, sometimes also added to dals/lentils and also eaten directly or can be eaten as roasted spiced peanuts)
  • Pine Nuts – Chilgoze, Nioze
  • Pistachios – Pista.
  • Raisins – Kishmish, Munacca
  • Saffron – Kesar.  (One of the most expensive spices grown in kashmir and majorly used in most of indian sweets and also in rice based dishes like biryani, pulao and in making Saffron Rice).
  • Water Melon seeds – Magaz. (Usually used in Sweets and Halwa). e.g. used in motichoor ladoo.
  • Chirongi or Charauli – They are small rounded brownish nuts. Used in puddings, halwas or pulaos. I have not heard any english name for it.

Dry Fruits are very commonly used in indian recipes, cakes or halwas as they give rich taste to the food.



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Dates can be eaten plain or used for cooking in chopped form for cakes, sweet,  pudding, bread, ice cream, cereal, candy. Surplus date is used in jam, jelly, juice,  syrup, vinegar and alcohol.



Dates grow in clusters below the fronds on a date palm tree. A single cluster can hold 600 to 1,700 dates. Date palms can grow as tall as 10metere and stay in production for over 60 years. The fronds of the date palm are featherlike and 10 to 2meter long.



The fruit, because of its tannin content, can be used medically as a detersive and astringent for intestinal diseases. It can be used as infusion, decoction, syrup or paste and is administered as a treatment for sore throat, colds and bronchial catarrh. It is taken to relieve fever, cystisis, gonorrhea, edema and liver and abdominal diseases. It is also said to counteract alcohol intoxication.

By Medifit Education