Dried fruits have been around for thousands of years, with a history as far back as 1700 BC. From the Ancient Egyptians, Greeks and Persians to Romans these civilizations agreed on the amazing taste of dried fruits and their nutritional value. Dry fruit has been considered sacred in India since time immemorial and can be traced back to the Vedas and Ayurveda.

Though earlier dry fruits had tags of luxury and were for only the royals, they have come a long way as economical snack options which are now reaching distance across all parts of globe. The convenience, health values and the shelf life have added to its increasing demand. According to a new study, India saw an unprecedented rise in the consumption of dry fruits – by 20% from where it stands at now- as compared with any other year during the last Five years.

Hold on if you still have a question related to types of dry fruits, their health benefits and how to pick the best one for yourself. Follow along with us as we take you through all there is to know about dry fruits from their ancient origin story and a quick 101 of identifying the best ones!

 

Understanding Dry Fruits

Dried fruits are those fruits which have almost all their moisture removed by natural drying or with the assistance of some artificial appliances. The process concentrates the nutrient food elements and flavour of the fruit into a more compact form; hence, dried fruits are healthy and handy to eat. 

Here’s some common characteristics of dry fruits:

• Rich in Nutrients: Dry fruits can be a good source of all essential nutrients from vitamins to minerals, fibre, and antioxidants. Their compact size is instrumental in packing a higher density of energy and nutrition.
• Long Shelf Life: Generally, dry fruits have a longer shelf life compared to fresh fruits because of the less amount of moisture in them. This convenience factor makes them apt for long-term storage and usage.
• Natural Sweetness: Most of the dry fruits, such as dates, figs, and raisins, are sweet by nature. Therefore, they can help one satisfy their craving for sweets in a healthy manner.
• Compact and Portable: Dry fruits are weightless and can be easily taken along on the go, making them very good for on-the-run conditions. The size is compact, which makes it easy to store.
• High Caloric Value: Fruits, in their dry forms, are actually high in calories; this could also be beneficial for quick energy boosts, particularly in athletes or people looking for extra energy during the day.
• Rich in Healthy Fats: Many nuts, like almonds, walnuts, and cashews, are rich in healthy fats, specifically unsaturated fats, which are good for heart health and a person's overall well-being.
• Least Processing: Most of the dry fruits experience very little processing, where only dehydration is usually carried out, enabling them to retain most of their natural nutrients and flavour without needing any added sugars or preservatives.
• Variety in Usage: Dry fruits could be used in various culinary manners, right from baking and cooking to adding nutritious value to salads, cereals, and desserts.

Different Types Of Dry Fruits

More than 20 types of dry fruits are found in India, each with unique flavour, texture, and nutrition. Some of the most popular varieties include

Tree Nuts

• Almonds: Almonds are one of the most famous dry fruits in India. They contain vitamin E, healthy fats, and antioxidants in abundance. Because of these properties, almonds prove to be very good for heart health, skin, and overall well being.

One of the most renowned varieties is Mamra Almonds. At GGT, we offer a premium selection of Mamra Almonds that you won't want to miss. Explore our collection now!

• Walnuts: Walnuts are known to be a brain booster and are rich in omega-3 fatty acids, protein, and fibre. They have a little bitter taste but are highly nutritious. 

We offer Kernel Walnuts, the premium large sized walnuts you must try! 

Tropical Fruits

• Dates: Dates have formed an integral part of Indian households, especially during festivals and even otherwise when people keep fasts. Naturally sweet, they are rich in iron, excellent for energy, and improve haemoglobin levels.

Dates come in a wide variety, and at GGT, we offer an exceptional range including Medjoul Dates, Kalmi Dates, Zahidi Dates, and many more. Our dates are 100% organic, non-GMO, vegan, and free from preservatives. So why wait? Try GGT dates now!

• Dried Figs: Figs are excellent sources of soluble dietary fibre and packed with antioxidants. They are characterised by their special chewy texture with a sweet taste, usually used in desserts or eaten as a healthy option for snacking. 

At GGT, we offer Afghani Anjeer that is packed with essential nutrients, including vitamins A, B1, B2, and minerals like iron, calcium, phosphorus, and potassium. These figs are 100% natural with 0% cholesterol. Give them a try once!

Stone Fruits 

• Apricot: Dried apricots are excellent sources of vitamin A and C; they contain good sources of dietary fibre. They have a tartly sweet taste and are commonly used in Middle Eastern and Indian cooking.
• Prunes: Prune is a type of dried plum and is notorious for their gastrointestinal benefits. They are usually packed with fibre, potassium, and vitamin K, all beneficial to one's health.

Berries

• Raisins: It is one of the best dry fruits for health! Raisin is the grape which has been dried. These grapes are of different types, including black, golden or sultanas. They are naturally sweet and hence are widely used in sweets, cereals, and savoury items to bring an explosion of taste.
• Cranberry fruits: Native to the US and Canada, they find extensive application within Indian cuisine because of their tart taste and richness in antioxidants. Extensive usages are made within salads, desserts, and even as a snacking alternative.

Seeds

• Pumpkin Seeds : Native to 'Pepitas', these seeds are said to contain high volumes of magnesium, zinc and omega - 3 fatty acids. They are chewed, roasted or put into salads and granola.
• Sunflower Seeds: Many of these seeds are rich in vitamin E and good fat, which is excellent for skin health. They may be eaten either raw, roasted, or sprinkled over dishes for added crunch.

Other Notable Types Of Dry Fruits

• Cashews: While technically being a seed, cashews are, for all intents and purposes, classified under nuts. Being high in healthy fats, protein, and even essential minerals such as magnesium and copper,.
• Pistachio: Ranging from full of antioxidants to fibre and protein, it has a bright green appearance, nutty and slightly sweet in taste. It is majorly used in Indian sweets like halwa and kulfi.

Do you want to buy dry fruits online? Explore GGT's premium organic dry fruits collection today and start enjoying the nutritional benefits of dry fruits!

 

Health Benefits Of Dry Fruits

Well, definitely you must be curious to know the health benefits of dry fruits. So, here they are for you:

Immunity Booster 

It is one of the most significant nutritional benefits of dry fruits! Dry fruits like almonds, walnuts, and dates contain antioxidants in them that work very efficiently to strengthen your immunity. They save your body from harmful free radicals and decrease the risk of chronic diseases.

Improvement in Cardiovascular Health 

A regular diet consisting of nuts such as almonds and walnuts can improve heart health significantly. These nuts contain healthy fats in large amounts, especially omega-3 fatty acids, which reduce the level of bad cholesterol and maintain low levels of risks related to heart diseases.

Digestive Support 

Figs, prunes, and apricots contain high amounts of dietary fibre that support digestion and prevent constipation. Dried fruits containing fibre just means a good digestive tract and regularity of bowel movements.

Improves Skin Care 

Most of the dry fruits, mainly almonds and walnuts, contain huge amounts of vitamin E, which your skin highly requires. Vitamin E helps in skin hydration, reducing signs of ageing, and protects against UV damage.

Enhanced Brain Function 

Walnuts, almonds, and cashew nuts contain a considerable amount of Omega-3 fatty acids, Vitamin E, and antioxidants that help to keep the brain in good health. It improves memory and cognitive function, and helps to prevent neurodegenerative maladies such as Alzheimer's disease if taken regularly.

Aids in weight management 

Though calorie-dense, dry fruits such as nuts are effective in maintaining weight due to their long satiety value because of the fibre and proteins that would always result in reduced overall intake of food. Besides, the sweet cravings are satiated with the intake of dried fruits such as dates and raisins and eliminate the urge to snack on foods that are not healthy.

Bone Health 

Figs, almonds, and apricots are different types of dry fruits that have abundant calcium, magnesium, and phosphorus. These are essential for strong and healthy bones. Inclusion of these in the diet, therefore, may help prevent issues of bones, like osteoporosis, especially in post-menopausal rather than elderly women.

Controls Blood Sugar Level 

Dry fruits like almonds, walnuts, and prunes are made of low GI, which directly signifies that they slowly release sugar into the blood. This helps in maintaining blood sugar levels and, for that matter, is a very good option for people suffering from diabetes or at risk.

Nourishes Healthy Hair Growth 

Almost all the nutrients of dry fruits, such as biotin, vitamin E, and zinc, help in healthy hair growth. Almonds and walnuts particularly help to strengthen the follicles of your hair, reduce falling hair, and add sheen to your hair.

Helps Combat Stress and Anxiety 

Almonds, cashew nuts, pistachios, and most other dry fruits contain magnesium, the mineral that helps regulate moods and stress. The aforementioned dried fruits, if taken regularly, can reduce levels of anxiety, improve the quality of sleep, and enhance the general mental condition.

 

How To Choose The Best Dry Fruits For You

The choice of fruits depends on your goal and dietary requirement. Here's a guide that will help you choose the best dry fruits based on specific goals:

• Weight Loss: Those who want to reduce their weight should select fruits that contain low calorie content and are rich in fibre. The best dry fruits for weight loss are Almonds, walnuts, and pistachios will serve the purpose best since they give a feeling of satiety for a longer period, thus reducing cravings for unhealthy food items, while being a good source of healthy fat.
• For Heart Health: Walnuts, almonds, and flaxseeds support heart health and are rich in omega-3 fatty acids that lower cholesterol and reduce inflammation.
• For Better Digestion: Dried fruits high in fibre like prunes, figs, and apricots help regulate bowel movements and prevent constipation.
• Skin Care: Try to include almonds and cashews in your diet for better skin health. Rich in vitamin E, they keep your skin healthy, blemish-free, and wrinkle-free.
• Immunity Boosters: Dates, raisins, and dried berries are very good dry fruits to boost up your immunity level since they are rich in antioxidants and vitamins, helping your body to fight against infections and diseases.

Age-Wise Dry Fruit Recommendations

Different life stages demand different nutritional needs, and dry fruits can aptly help meet the requirements of each stage. Here's a guide on which dry fruits are best suited for various age groups: 

For Children

Growing children have diet requirements that include adequate supplies of vitamins, minerals, and healthy fats in their diet. Dry fruits like almonds and cashews support brain development while raisins and apricots help with digestion and energy levels.

Adults

The focus on health for adults is general health and the prevention of chronic diseases. Walnuts and flaxseeds are also good for the heart, while almonds and figs are good for digestion and the bones.

For Pregnant Women

During pregnancy, women need a higher intake of nutrition to feed not only themselves but the developing baby as well. Almonds and dates are consumed to offer the necessary vitamins such as folic acid and iron, while apricots and figs will provide digestion throughout and the appropriate percentage of fibre.

For New Moms

For the post-delivery mother, the need for rehabilitation and building up the energy reservoirs is paramount. Dates, walnuts, and almonds, on the other hand, include the iron, calcium, and good fats that are all crucial for healing and lactation.

Seniors

At older ages, attention needs to be paid to bone density, heart health, and digestion. Almonds, walnuts, and prunes are ideal options since they help with calcium intake, omega-3 fatty acid intake, and fibre intake, which are important for overall health during older age.

From treating specific health issues to maintaining overall health, adding the right dry fruits in your diet will never go wrong. Be it organic dry fruits required to keep you immune or best-dried fruits for weight loss, there is perfect dry fruit for every age and every need.

 

How To Incorporate Dry Fruits Into Your Diet?

• Morning Smoothies: Begin your day with an energy-packed smoothie by combining your favourite fruits with a little of chopped almonds, walnuts, or dates. It is an excellent source of sugar, fibre, and unsaturated fats that provide all the nutrients you need for the morning.

• Midday Snacks: Give up junk food for some raisins, apricots, and cashews as a quick power source. Prepare a small bundle if you need an instant energy lift while on the go during the day.

• Evening Trail Mix: Make a crisp map of the mixture by the sourcing of dried fruits with the seeds and nuts. This suits the bill as a perfect distraction force both in the morning, when typically less mental focus is required, and it is a great refreshment at night.

• Desserts and Sweets: Employ dry fruits such as dates and figs to create natural sweetness in desserts. You may mix them with energy balls, incorporate them into homemade granola bars, or add them as a finishing touch to your favourite dessert recipes.

Ending Note!

One way of amping up the dietary quality of your meals is to add wall fruits to the whole thing and thus intensify the overall health and wellness effects they will have on you. These superfoods not only enhance immunity but also improve digestion and help maintain a healthy heart, so they really are the tickets to better living. Would you like to try the unimaginable advantages that come with eating nuts? Check out GGT’s broad array of organic, non-GMO dried fruits and kick start your new regime. Waste no time-switch to better nutrition now!