Top 5 dry fruits for good health

Most dry fruits are rich sources of proteins, minerals, fiber as well as vitamins. In addition, they are tasty and delicious too. Fruits are nutritionally very important in the human diet. Dry fruits are an exceptional and healthy substitute for daily snacks. Consumption of dry fruits boosts energy and stamina. Also, they are rich in fiber which means better digestion and complete health. Nuts are a great source of protein and iron particularly if you are a vegetarian. Dry Fruits are also an ironic source of Potassium, Phosphorus, Protein, Riboflavin, Calcium, Copper, Iron, Magnesium, Vitamin A-C-E-K-B6, and Zinc. This means healthy muscles, bones, nerves, teeth, and also skin. This also means that they protect us from anemia, heart diseases, high cholesterol, strengthening of the immune system, and much more diseases. Here you will find the top 5 dry fruits for good health.

Top 5 dry fruits for good health


Pistachio is a type of tree nut with abundant health benefits. They are the chief source of protein, antioxidants, and fiber. It is one of the top 5 dry fruits for good health.

Pistachios are rich in protein, fiber, and antioxidants. They also claim several other important nutrients, counting vitamin B6 and potassium.

Pistachios are amongst the most antioxidant-rich nuts around. They’re high in lutein and zeaxanthin, both of which are beneficial for eye health.

Top 5 dry fruits for good health

How many pistachios should we eat in one day?

Regularly eating pistachios may be a good method to improve health and wellbeing. But people should not have to eat more than one ounce a day.


Pistachios are very nutritious, with a one-ounce i.e., 28-gram serving of about 49 pistachios covers the following nutrients:

Calories: 159

Carbs: 8 grams

Fiber: 3 grams

Protein: 6 grams

Fat: 13 grams (90% are unsaturated fats)

Potassium: 6% of the Reference Daily Intake (RDI)

Phosphorus: 11% of the RDI

Vitamin B6: 28% of the RDI

Thiamine: 21% of the RDI

Copper: 41% of the RDI

Manganese: 15% of the RDI.


Do you know about walnuts?

Walnuts are high in omega-3 fats and hold higher amounts of antioxidants than most other foods. Eating walnuts may progress brain health and prevent heart disease and cancer. It is one of the top 5 dry fruits for good health.

Walnuts are most frequently eaten on their own as a snack but can also be added to salads, pasta, breakfast cereals, soups, as well as baked goods.

Top 5 dry fruits for good health

Nutrition facts:

Walnuts consist of 65% fat and nearly 15% of protein. They’re low in carbs — most of which involve fiber.

A 1-ounce i.e., the 30-grams serving of walnuts (14 halves) gives us the following nutrients:

Calories: 185

Water: 4%

Protein: 4.3 grams

Carbs: 3.9 grams

Sugar: 0.7 grams

Fiber: 1.9 grams

Fat: 18.5 grams


Walnuts consist of about 65% fat by weight.

Similar to other nuts, most of the calories in walnuts come from fat. This makes them an energy-dense, high-calorie food.

Vitamins and minerals:

Walnuts are an exceptional source of several vitamins and minerals, including:


This mineral indorses heart health. It also helps to uphold bone, nerve, and immune system function.

Folic acid:

Also known as folate or vitamin B9, folic acid has many significant biological functions.


About 1% of our body is comprised of phosphorus. It is a mineral that is mostly present in bones. It has several functions.

Vitamin B6:

This vitamin may reinforce your immune system along with supporting nerve health. The deficiency of Vitamin B6 may cause anemia.


This trace mineral is present in the chief amounts in nuts, whole grains, fruits, and vegetables.

Vitamin E:

Among other nuts, walnuts own high levels of an unusual type of vitamin E known as gamma-tocopherol.

3- Almonds:

Almonds have a rich amount of healthy fats, fiber, protein, magnesium, and vitamin E.

The health benefits of almonds comprise lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They could also lessen hunger and encourage weight loss.

Top 5 dry fruits for good health


Almonds are very nutritious. One ounce i.e., 28 grams of mixed nuts covers the following nutrients:

Calories: 173

Protein: 5 grams

Fat: 16 g, counting 9 grams of monounsaturated fat

Carbs: 6 grams

Fiber: 3 grams

Vitamin E: 12% of the RDI

Magnesium: 16% of the RDI

Phosphorus: 13% of the RDI

Copper: 23% of the RDI

Manganese: 26% of the RDI

Selenium: 56% of the RDI


Peanuts are a chiefly decent source of nutritious fats, protein, and fiber. They also contain a sufficient amount of potassium, phosphorous, magnesium, and B vitamins. In spite of being rich in calories, peanuts are nutrient-rich fruit.

Top 5 dry fruits for good health

Nutrition facts

Some of the nutrition facts for 3.5 ounces i.e., 100 grams of raw peanuts contains the following nutrients:

  • Calories: 567
  • Water: 7%
  • Protein: 25.8 grams
  • Carbs: 16.1 grams
  • Sugar: 4.7 grams
  • Fiber: 8.5 grams
  • Fat: 49.2 grams
  • Saturated: 6.28 grams
  • Monounsaturated: 24.43 grams
  • Polyunsaturated: 15.56 grams
  • Omega-3: 0 grams
  • Omega-6: 15.56 grams
  • Trans: 0 grams

5- Anjeer/figs.

Here I discuss some important benefits of Anjeer which would be very helpful for your health:

interesting facts about fig

  1. Figs for Acne and Blemishes

Anjeer helps cure slight spots and pimples. The procedure is that “simply apply smashed figs all over the face and let it dry for 15-20 mins”. This remedy is valuable to cure acne. This helps sore get dried and leaves no scar behind. Fig is also used for purposes of beauty when blended with milk. It helps remove marks and spots. Applying fig paste over the face helps stiffen the pores and control excess sebum secretion while keeping skin pores unblocked.

  1. Anjeer to Cure Constipation

Anjeer is a natural laxative that helps a person to avoid constipation and other digestive snags for example Irritable Bowel Syndrome or simply IBS. Simply soak 2-3 dried figs in water and leave them overnight. Then consume them in the morning and do this daily for a month, every morning, to relieve constipation.

  1. Anjeer Strengthen Bones

Anjeer holds phosphorus, vitamin D, and calcium that help strengthen bones. In Pakistan, most women after the age of 50 experience osteoporosis and back pain. One dried fig gives us 3 percent calcium of our daily calcium requirement. Eat Anjeer to reduce the risk of osteoporosis, prevent the diminishing of bones and loss of calcium from your body.

  1. Figs for Breast Cancer

Breast cancer has lately become common in women, particularly after menopause. Anjeer is rich in fiber, so, it helps prevent breast cancer and is helpful for women of all ages. Eating Figs habitually can help reduce the risk of breast cancer. Free radicals are the chief factors behind the growth of cancerous cells. However, figs offer their wealth of fiber and help get rid of free radicals.

  1. promotes weight loss

The contended fiber in Anjeer helps lose weight in obese people. But don’t overdo it. Consuming more than suggested may cause you to gain weight. One slice of dried fig gives us 47 calories, and we obtain 2 grams of total fat per dried fig.

  1. Good for Diabetic Patients

Anjeer is a healthy snack choice for diabetic patients. It consists of a significant amount of potassium and magnesium that could stabilize the release of insulin in your body and control blood sugar levels.

  1. Cures Hypertension

Anjeer or fig is one of the low sodium foods, so, are a perfect food to keep the effects of hypertension at bay. Making figs a calming food can help relax the nerves and bring some serenity to our day and peace to mind.



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