Want to know dry fruits names ? Well you have landed on the right article
Dry fruits are a good source of protein and vitamins; they help in increasing immunity. Dried fruits are called ‘Sukhe Meve’ in Hindi, as some of the fresh fruits are dried in the sun or by using dehydrators to extract the water content from them.
This method increases the shelf life of fruits as well as helps a person recover from the deficiencies. Dry fruits are good for every kind of person; if overweight, they can help in reducing weight, if underweight they can help gain weight.
This article covers the benefits of dry fruit, its nutrient content, and how to consume them.
Healthy Dry Fruits Names
Almond (Badam)
The scientific name of almonds is ‘Prunus Dulcis.’ Almond cultivation is done in Northern and southern parts of India, such as J&K and Kerala.
Benefits:
- Treats heart disease.
- Lowers cholesterol levels.
- Good source of vitamin E and vitamin B2.
It can be consumed raw and soaked. It helps in reducing blood pressure and helps in improving the flow of blood in the body.
Apricot (Kumani)
The scientific name of the apricot is ‘Prunus Armeniaca.’ They are cultivated across the world. The largest producer of apricots in India is Ladakh.
Benefits:
- Beneficial for eyes and heart.
- Hydrates skin.
- Rich in vitamin A and Beta-carotene.
One can have apricots raw or dried as a dessert, or garnish them over the sweet dishes, cereals, and salads.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 0.96g |
Fiber | 2.1g |
Vitamin E | 51mcg |
Calories | 68Kcal |
Fat | 0g |
Cashew nuts (Kaju)
The scientific name of cashew is ‘Anacardium Occidentale.’ They are grown in a dry tropical climate. The top producers of cashews are Andhra, Karnataka, Orissa, Maharashtra, etc.
Benefits:
- Keeps your heart healthy. Stroke preventive.
- Helps in weight loss.
- Rich in vitamin K and zinc.
- Cashews can be consumed as raw, roasted, soaked, and with ice creams or cereals.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 5g |
Fiber | 1g |
Vitamin E | 1g |
Calories | 157Kcal |
Fat | 12g |
Dates (Khajoor)
The scientific name of dates is ‘Phoenix Dactylifera.’ They are largely produced in Middle Eastern countries. Kutch, Gujarat is the largest producer of dates in India.
Benefits:
- Improves digestive health and controls diabetes.
- Promotes brain health.
- Rich in manganese, magnesium, and copper.
Dates are natural sweeteners. They are excellent bedtime snacks due to having the high fiber in them that helps to maintain bowel health.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 0.2g |
Fiber | 0.6g |
Vitamin E | 0.7g |
Calories | 20Kcal |
Fat | 0g |
Dried Dates (Chhuara)
Dried dates are members of the Dates family. Dried Dates stay for long as compared to fresh dates because of their less moisture.
Benefits:
- Helps in Diabetes management.
- Improves cardiovascular health.
- Natural resource of Vitamin B5 and Iron. Beneficial for skin cells.
Many people with a deficiency of Iron include dried dates in their diet. It also helps to lose weight and helps in boosting energy.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 1g |
Fiber | 3g |
Vitamin E | g |
Calories | 110Kcal |
Fat | 0g |
Dried figs (Anjeer)
The scientific name of figs is ‘Ficus Carica.’ They are produced worldwide. In India, fig farming is done in Maharashtra, Gujarat, UP, Karnataka, and Tamil nadu.
Benefits:
- Balances the fluids in the body to regulate blood pressure.
- Good for sexual health.
- Super rich in Calcium, Iron, Copper, Potassium, and Zinc.
Dried figs are consumed after being soaked overnight for better health benefits.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 3.3g |
Fiber | 9.8g |
Vitamin E | 1.2g |
Calories | 249Kcal |
Fat | 0g |
Fox Nuts (Makhana)
The scientific name of foxnuts is ‘Euryale Ferox.’ India is the largest producer of makhana in the world. Bihar and some parts of eastern India produce approx. 90 % share in total.
Benefits:
- Good for bone health.
- Supports weight loss.
- Rich in Protein, Iron, Magnesium, Calcium, and Phosphorus.
They are also called ‘Lotus seeds.’ Makhana kheer is also a famous religious ritual that is often offered to god.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 9.7g |
Fiber | 7.6g |
Vitamin E | g |
Calories | 350Kcal |
Fat | 0.1g |
Walnuts (Akhrot)
The scientific name of Walnut is ‘Juglans Regia.’ J&K, Uttrakhand, Arunachal Pradesh, and Himachal Pradesh are the largest producer of walnuts in India.
Benefits:
- Lowers cholesterol.
- Reduces the risk of heart diseases and cancer.
- Rich in vitamin E, B6, Copper, Phosphorus, folic acid, and Manganese.
Walnuts are consumed raw or after soaking overnight and have it in the morning.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 4.3g |
Fiber | 1.9g |
Vitamin E | 0.2g |
Calories | 185Kcal |
Fat | 18.5g |
Peanuts (Mungfali)
The scientific name of peanuts is ‘Arachis Hypogaea.’ Gujarat is the largest producer of peanuts in India, which is followed by Rajasthan, TN, Andhra, and so on.
Benefits:
- Good to gain weight.
- Prevents heart disease.
- Rich in vitamin E, protein, fat, and fiber.
Peanuts can be consumed soaked for weight loss and peanut butter is a good source for weight gain.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 7.3g |
Fiber | 2.4g |
Vitamin E | 0.71g |
Calories | 161Kcal |
Fat | 14g |
Pine nuts (Chilgoza)
The scientific name of Pine nuts is ‘Pinus Gerardiana.’ In India, the one and only producer of quality pine nuts are Himachal Pradesh.
Benefits:
- Maintains body hormonal health.
- Helps to keep skin healthy.
- Rich in vitamin E, protein, antioxidants, iron, and zinc.
Pine nuts are mainly consumed in salads. It can be consumed raw, roasted, or sprinkled over the desserts.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 3.9g |
Fiber | 1g |
Vitamin E | 2.6g |
Calories | 191Kcal |
Fat | 19g |
Pistachios (Pista)
The scientific name of pistachios is ‘Pistacia Vera.’ They are produced worldwide. Jammu & Kashmir is the largest producer of pistachios in India.
Benefits:
- Improves body metabolism
- Helps in diabetes. Lowers the chances of cardiovascular disease.
- Rich in vitamin K, calcium, phosphorous, and fatty acids.
Having pistas can lower the fat and sugar in your blood. They can be consumed in dishes.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 5.72g |
Fiber | 3g |
Vitamin E | 0.5g |
Calories | 159Kcal |
Fat | 12.85g |
Raisins (Kishmish)
The scientific name of raisins is ‘Vitis Vinifera.’ Maharashtra is the largest producer of raisins in India, followed by Sangli, Solapur, etc.
Benefits:
- Helps regulate blood pressure.
- Boosts immunity and prevents anemia.
- Rich in iron, potassium, copper, vitamin B6, and manganese.
Having raw or soaked raisins, both provide vitamins and nutrients to the body. One can also have them as toppings for a meal.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 0.5g |
Fiber | 0.6g |
Vitamin E | 1.2g |
Calories | 42 Kcal |
Fat | 0.08g |
Saffron (Kesar)
The scientific name of the saffron is ‘Crocus Sativus.’ Jammu & Kashmir is the only state where saffron is produced in India.
Benefits:
- Reduces PMS symptoms.
- Promotes learning and memory retention.
- Rich in antioxidants and flavonoids.
Saffron is consumed by mixing in a glass of milk. It can also be consumed in dishes or meals by garnishing.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 11.43g |
Fiber | 3.9g |
Vitamin E | 80.3mg |
Calories | 310Kcal |
Fat | 5.85g |
Water Melon Seeds (Magaz)
The scientific name of Water Melon Seeds is ‘Citrullus Lanatus.’ Uttar Pradesh is the largest producer of watermelon in India.
Benefits:
- Good for skin. Hydrating fruit.
- Improves brain health.
- Rich in amino acids, vitamin B complex, and proteins.
Watermelon seeds are consumed in soft drinks, salads, and roasting. Seeds are good if they are consumed in the form of sprouts.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 30.6g |
Fiber | g |
Vitamin E | 62.6mcg |
Calories | 602Kcal |
Fat | 51.2g |
Chironji or Charoli
The scientific name of chironji is ‘Buchanania Ianzan.’ The production of chironji is largely found in north, west, and central India (UP, MP, Chhattisgarh, etc.
Benefits:
- Improves reproductive health.
- Improves skin problems.
- Rich in calcium, iron, and phosphorous.
Chironji’s are largely consumed raw or can be added to food like halwa or kheer. It can be consumed in powder form after mixing it with the milk.
Nutrient | Amount in 1 (28g) ounce |
|---|---|
Protein | 4g |
Fiber | 0.146g |
Vitamin E | 1.4mg |
Calories | 187.42Kcal |
Fat | 13.7g |
Conclusion
Dry fruits have their own benefits when they are taken in the right amount. Dry fruits can improve your energy level, digestive system, blood count, heart health, etc.
Excess amounts of dry fruits can create problems like bloating, abdominal cramping, gaining weight, gastric issues, blood pressure, dehydration, and brain health.
Soaked dry fruits are good to consume in the summers and they can be consumed raw or soaked in the winters. Sprouted nuts or seeds rich in vitamins and minerals, help in boosting the immune system and remove toxins from the body.
I hope you liked our article on dry fruits names, if you have any comments or suggestions do share them in the comments below.
Frequently Asked Questions
Q1. What is the name of dry fruits?
There are many types of dry fruits available in the market such as almond, apricot, cashew nut, chestnut, dates, pine nuts, dried fig, flax seeds, groundnuts, pistachio, pumpkin seeds, raisins, saffron, sesame seeds, walnuts, watermelon seeds, makhana, prunes, hazelnuts, poppy seeds, and fennel.
Q2. Which dry fruit is best?
It is hard to consider which fruit is best for the health. Every dry fry fruit has its advantages and disadvantages. Almonds, cashews, and walnuts are easily available in the market.
It would be good for health if consumed after being soaked in the morning in the right proportion.
Q3. Which dry fruit is the king?
Almonds are known as the king of dry fruits. They contain all the essential fatty acids, protein, and fiber. They are rich in vitamin E, zinc, and selenium. They help in balancing the lower sugar levels, and lower cholesterol levels, and aid in weight loss.