Dry Fruits gift during Diwali is customary but eating dry fruits every day is compulsory. It is an usual belief that dry fruits are costly. Well, it is but not when you prioritise your budget.
If you curtail your restaurant visits and movie visits by a couple of times a year, you can very well include dry fruits in your daily diet throughout the year.
It appears costly because we are not prioritising our spend. It appears costly because we are not aware of its super health benefits. It appears costly because the cost of the medicines we consume is not compared as medicines cost is compulsory
Dry fruits are considered superfood because of the superior health benefits, nutritional and vitamin richness they offer.
Dried fruit is highly nutritious.
By weight, dried fruit contains up to 3.5 times the fiber, vitamins, and minerals of fresh fruit. One serving can provide a large percentage of the daily recommended intake of many vitamins and minerals.
Dried fruit generally contains a lot of fiber and is a great source of antioxidants, especially polyphenols (1)
Polyphenol antioxidants are associated with health benefits such as improved blood flow, better digestive health, decreased oxidative damage and reduced risk of many diseases (1).
We are in the Diwali week, so let’s know in brief the health benefits of some of the well-known dry fruits.
Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants), which may help prevent cardiovascular disease
A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels.
There is some evidence that almonds may help keep blood sugar under control. This ability is thought to be due to their high levels of magnesium.
Cashews are a great source of protein, making it an ideal food supplement for vegetarians and vegans, and a healthy choice for dieters.
Cashews contain a high amount of vital minerals such as phosphorus, which builds bones and teeth, and magnesium, which promotes energy release and bone growth. Cashews also deliver small amounts of other essential minerals such as potassium, calcium, and selenium.
Cashew nuts are rich in vitamins K, B, and E
The cashew nut is a good source of iron, essential for the formation of hemoglobin which is an important component of red blood cells that transports oxygen from the lungs throughout the body.
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Pistachios are one of the few nuts that contain a well-rounded balance of nutrients, such as carbohydrates, protein, amino acids, fats, and dietary fiber.
According to the USDA National Nutrient Database, they are also rich in minerals such as phosphorus, potassium, calcium, iron, magnesium, zinc, copper, and sodium. 
They also provide you with essential vitamins like B-vitamins, vitamins A, C, E, and K, as well as choline and betaine. Pistachios have a lower calorie and fat content compared to many other nuts and dry fruits of similar quantities. 
Good for heart health, contain a considerable amount of antioxidants, as per a study published in the Journal of Food Chemistry. .
Antioxidants neutralize the free radicals that form in the body after cellular metabolism. It is also good for skincare, diabetes, and immunity.
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Walnuts are the only nut to contain a significant amount of the plant-based omega-3 alpha-linolenic acid (2.5 grams/ounce). One ounce of walnuts also offers four grams of protein, two grams of fiber, and is a good source of magnesium (10% DV). (1)
The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease LDL (harmful) cholesterol and triglyceride levels.
This, in turn, reduces the risk of cardiovascular disease, stroke, and heart attack.
Walnuts are good for heart health, bone health, gallstone, diabetes, gut health, blood pressure and also supports brain function. (1)
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Dried apricots have calcium, which strengthens your bones and preserves nerve function. They also include magnesium.
Magnesium has calming qualities that can assist anyone who feels anxious or stressed. It can also aid with muscle spasms and cramps, in addition to providing relief for insomnia. If you have a hard time getting out of bed in the morning, have a few dried apricots, which also provide energy.
It also helps in cell growth, builds up the immune system, maintains good vision, keeps bones healthy and assists in reproduction.
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As per the USDA National Nutrient Database, raisins are a good source of energy, fiber, protein, and carbohydrates. 
They are high in sugar and calories but still have a low glycemic index. Raisins contain zero cholesterol and are rich in various nutrients that include: Vitamins like vitamin C, folate, thiamin, niacin, riboflavin, vitamin B-6, pantothenic acid and minerals like potassium, calcium, magnesium, phosphorus, iron, zinc and sodium
It is good for digestion, anemia, acidity, hypertension, bone health, and boosts energy level.
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Figs are not included here as Figs are non-Vegan food. It contains wasp (insect). According to Jainism the living beings are found & grow inside Figs.
Modern biological sciences have established that Figs are produced by the pollination of flowers by wasps, are inhabited by species of wasps specific to each. The wasp lays its eggs in the gall flowers and dies, the eggs mature within the fig and produce male and female wasps. Wingless males fertilize the females and die, and the females emerge from the fig to restart the cycle. Thus, the fig contains the remnants of the eggs and dead wasps. (RE: The Earth, It’s Wonders, It’s Secrets: NATURE’S MASTERPIECES, Reader’s Digest Publication, pp99, 1994)
Those who are vegetarian shall not eat Figs as it entails eating insects residing/growing inside Figs.
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You will find all superfoods including dry fruits have antioxidant properties. But why Antioxidants are important?
According to Mayo Clinic: Antioxidants are substances that may protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals may play a role in heart disease, cancer, and other diseases.
Antioxidants, such as vitamins C and E, and carotenoids, may help protect cells from damage caused by free radicals. Antioxidants are considered hugely health-friendly.
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There are several health benefits of eating dry fruits daily. Do not eat salted or sugar-coated dry fruits. It defeats the health purpose. Do not overeat. mind your portion.
Make your new year (Vikram Samvat 2076) happier by including dry fruits in your daily diet. Make a resolve to eat nutrition-rich food and avoid processed food in the new year.