Dry Fruits Benefits: From Heart Health to Thyroid Control

Food items that are superior to most food items in terms of their nutritional value are usually referred to as superfoods. And dry fruits are among the best and most popular superfoods out there. A healthy alternative to refined sugar, dry fruits are a nourishing way to satisfy a sweet craving. Even in small portions, these superfoods can supply abundant nutrition in the form of nutrients, vitamins, proteins and minerals. Dry fruits are also classified as superfoods owing to their ability to provide relief from various ailments, reduce blood pressure, boost immunity, and improve cholesterol and sugar levels. While we know in general that dry fruits benefit our health in many ways, most of us are still not aware of what exactly those benefits are. So let’s take a look at some of those dry fruits benefits; from heart health to thyroid control.

Health benefits of dry fruits

For a happy and thus healthy life, it is essential that you include as many dry fruits in your diet as possible. While some are great, others are even better. Enriched with a range of essential nutrients, dry fruits serve numerous health benefits. 

  1. Improve heart health

Among the many health benefits of dry fruits, benefits for the heart are often most discussed. Raisins have been known to play a significant role in lowering systolic blood pressure. This helps reduce inflammatory markers in the body and also helps control cholesterol. Enriched with vitamin E and monounsaturated fatty acids, almonds can help maintain healthy cholesterol levels. A rich source of potassium, calcium and magnesium, nuts are known to reduce the risk of heart diseases and strokes.

  1.  Combat cancer

If you’re someone whose grandmother fed them soaked almonds while growing up, you’ve been shielding yourself from cancer from the very beginning. Studies suggest that almonds and cashew nuts can help reduce the risk of breast cancer. Enriched with antioxidants, dry fruits like apricots help prevent the growth of cancer causing cells. And nuts like pistachios are known to help prevent the growth of tumors, especially in the prostate and lungs. Walnuts too are known to fight cancer cells in the body.

  1. Boost immunity

Packed with the goodness of a range of essential nutrients, dry fruits and nuts benefit our health in numerous ways. They are an excellent source of antioxidants, and help boost your body’s immunity; keeping you healthy and free from ailments. Also rich in essential minerals like calcium, potassium, iron, magnesium, and folate, dry fruits significantly increase your nutrient intake.

  1. Promote skin health

If they can work wonders in homemade face masks, wouldn’t it be perfect to include dry fruits in your diet?  The answer is yes. Naturally glowing and radiant skin are some of the most popular benefits of dry fruits. Besides, they are also known to have anti-aging properties. While walnuts are known to prevent dry skin, almonds and pistachios help remove dead skin cells.

  1. Improve thyroid health

Low levels of zinc have been linked with thyroid problems. Nuts are an excellent source of zinc, along with many other essential nutrients. Munching on them as snacks or adding them to your salads are delicious ways to replenish your body's zinc supply. Nuts are also rich in selenium, which helps maintain normal thyroid functioning. Nuts like Brazil Nuts can help improve the hormone levels in patients with reduced levels.


With several other health benefits like improved bone health, reduced anxiety, healthy gut, and many more, dry fruits truly are some of the best superfoods out there. They are a nutrient-rich food that’s high in dietary fibre and phenolic compounds and find a direct link to a variety of health benefits. Including these delicious superfoods in your daily diet is a great way to maintain good health and wellbeing.