Taking a handful of mixed dry fruits is a part of our healthy diet schedule.
Dry fruits are mostly consumed during the winter season. A small amount of nuts daily improves our health. Also, these are a healthy alternative to artificial sugar, bakery items, and ice creams to satisfy the sweet craving. Nuts are a necessary potion to maintain our bodies. Prevent taking a high quantity of dry fruits as they may upset the normal body functioning by increasing body heat and causing pimples on the skin.
Dry fruits, as the name tells, are regular fruits with no water content. These fruits either dry naturally, or sun drying and dehydrating techniques get them water-free. Dry fruits have high nutrition value, long shelf life, and are flavorsome.
Dry Fruits Names in Urdu
Some dry fruits names in English and Urdu are mentioned here. These include the list of some of the popular dry fruits.
| Almonds (Badam – بادام) | Raisins (Kishmish – کشمش) | Walnuts (Akhrot – اخروٹ) |
| Hazelnut (Fundaq -فندق) | Pistachio (Pista – پستا) | Apricot (Khubani – خوبانی) |
| Fig (Anjeer – انجیر) | Dry Dates (Chuhaara – چھوہارا) | Prunes (Aloo Bukhara – آلو بخارے) |
| Seeds (Beej – بیج) | Peanuts (Mong phali – مونگ پھلی) | ChickPeas (Channay – چنے) |
| Dry Coconut (Khopra – کھوپرا) | Betel Nuts (Supari – سپاری) | Pecans |
| Cashew Nuts (Kaju – کاجو) | Corn Nuts | Pine Nuts |
| Pumpkin Seeds (Kaddu ke beej – کدو کے بیج) | Macadamia Nuts | Fox Nuts |
| Dry Berries | Saffron |
Nutritional Value of Dry Fruits
Dry fruits are a centuries-old superfood with a high nutrition value to benefit our health. These water-free fruits are rich in proteins, iron, vitamins, magnesium, healthy fats, and fibers.
They are a nutritional powerhouse if taken in a suitable amount. A large number of dry fruits may upset the normal body health.
The quantity of fiber in some of the dry fruits is as below:
| Dry Fruit Name | Fiber (Grams) |
| Raisins | 2.5 |
| Dried Apricots | 2.9 |
| Figs | 3.7 |
| Dates | 8.0 |
| Prunes | 3.1 |
Consuming Dry Fruits
As per international standards, half a cup of dry fruits equals one serving of fresh fruit. A healthy amount of daily fruit consumption includes two servings. The recommended serving sizes are ½ ounce with 12 almonds, 24 pistachios, and seven walnuts.
You can take dry fruits at any part of the day. However, they have a specific effect on the body at different times of the day. Eating them in the morning has a lot of benefits over other times and it is the best time to eat dry fruits.
Dry fruits should be the first thing to take in a meal in the morning as part of the breakfast or early morning diet potion. For example, taking 7-8 soaked almonds after waking up helps in having an energetic day, avoiding fatigue, and maintaining the blood pressure. They improve heart function and remove bad cholesterol from the blood.
You can take dry fruits for lunch or as a midnight snack to satisfy hunger instead of taking sugar-loaded snacks like chocolates. Avoid high-fat dry nuts like figs, raisins, cashew nuts, and dried apricots at the night.
Shop Dry Fruits at PakistanCreates
PakistanCreates is one of the top platforms promoting made-in-Pakistan and organic products. Organic products are beneficial for health and the environment, at this online store you can buy organic food, skincare items, and others in Pakistan. You can buy dry fruits online at PakistanCreates and get them at your home in Pakistan.
Common Pakistani dry fruits include almonds, pistachios, walnuts, cashew nuts, raisins, chickpeas, and others.
- Almonds
Almonds are a healthy diet portion and a garnish in most sweets.
- Dried Apricots
These are consumed raw or added to sweets and savories.
- Cashew Nuts
Sweets, fruit chats, and Afghani pulao contain cashew nuts.
- Pistachio
Pistachios are a flavorful dry fruit used in garnishing many desserts.
- Dried Dates
Nikkah sweet distribution packages (bid’) contain dried dates. These are the best garnish for numerous sweet dishes.
- Dried Figs
Added to desserts such as ice creams, cakes, smoothies, and milkshakes.
- Walnuts
You can eat them raw or add them to your porridge bowl in the morning breakfast.
Find top quality dry fruits by Chaman Dry Fruits.
Dry Fruit Prices at PakistanCreates
Check these dry fruits price in Pakistan:
| NAME | PRICE |
| Afghani Almonds | ₨ 600 – ₨ 2,400 |
| Almond California | ₨ 575 – ₨ 2,300 |
| American Almond Monterrey | ₨ 300 – ₨ 1,200 |
| Local Almonds Without Shell | ₨ 650 – ₨ 2,600 |
| Honey Roasted Almonds | ₨ 525 – ₨ 2,100 |
| Pakistani Almond Adoo | ₨ 325 – ₨ 1,300 |
| Pakistani Almond White Talwar | ₨ 375 – ₨ 1,500 |
| Salted Roasted Almonds | ₨ 525 – ₨ 2,100 |
| Aftabi Raisin (Kishmish) | ₨ 125 – ₨ 500 |
| Gol Kandhari Raisins (Kishmish) | ₨ 225 – ₨ 900 |
| Golden Raisin(Munaka, Abjosh) | ₨ 310 – ₨ 1,250 |
| Large Shundarkhani Raisin (Kishmish) | ₨ 400 – ₨ 1,600 |
| Cashew Jumbo Plain W240 | ₨ 625 – ₨ 2,500 |
| Cashew Medium Plain W320 | ₨ 550 – ₨ 2,200 |
| Roasted Cashew Jumbo W 180 | ₨ 750 – ₨ 3,000 |
| Chaman Black Chilghoza | ₨ 1,875 – ₨ 7,500 |
| Chaman Gold Chilghoza | ₨ 1,875 – ₨ 7,500 |
| Chilghoza Giri (without shell) | ₨ 2,500 – ₨ 10,000 |
Detailed Benefits of Dry Fruits
Dry fruits are rich in calories, vitamins and other nutrients. Some dry fruits accelerate the metabolism of the body and help in weight loss.
ALMONDS
| NUTRIENT | FUNCTION |
| Boost Energy | Almonds are good for weight loss and the proper functioning of the body organs. |
| Protein | Almonds are a rich source of protein to gain weight. |
| Fiber | Almonds are a healthy source of fiber to relieve constipation. |
| Mono Unsaturated Fats | Almonds contain monounsaturated fats that save from coronary heart diseases and diabetes. |
VITAMINS
| Almonds have a high amount of vitamins. | Almonds are easy to digest, even more than milk. |
| Vitamin E in almonds is a rich antioxidant. | Almonds help to maintain blood pressure during pregnancy. They are effective in preventing heart diseases. |
| Almonds have Riboflavin. | Riboflavin is necessary for energy, baby bone, and brain development. |
MINERALS
| Magnesium | Almonds contain magnesium that helps the growth and normal functioning of bones, proper working of nerves, prevent heart attacks, etc |
| Manganese | Manganese is important for bone health, body health, and baby weight gain. |
| It regulates blood pressure | |
| Manganese is a bone-building material, reduces hypertension during pregnancy, and helps in the proper growth of the baby. | |
| Folate | Is another vitamin good for pregnant women and prevents Neural Tube Defect (NTD). |
| Flavonoids | It prevents the formation of breast cancer as well as other forms of cancer. These vitamins act strongly against the formation of lung and prostate tumors. |
| It remains helpful in the formation of new blood cells (hemoglobin). | |
| Copper and Zinc | These are necessary for the normal functioning of the nervous system. |
| Vitamin B inside is helpful for the normal heartbeat, muscle contraction, kidney functioning, nerve signaling, and other body functions. | |
| Vitamin B1 | It resolves the risk of cardiovascular diseases. |
| Selenium | It helps in absorbing fats and lowering the cholesterol level in the body. |
RAISINS
| NUTRIENT | FUNCTION |
| Energy ( Glucose and Fructose) | Raisins are rich with natural sugar, fast recovery of wounds, weight gain, and energy. |
| Fiber | Fibers help in preventing heart diseases, relieving consumption, preventing diabetes, regulating weight, improving digestion, and more. |
VITAMINS
| Vitamin A | Good for eye sight. |
MINERALS
| Iron | Iron is essential to enrich the blood and treat anemia. |
| Potassium and Magnesium | Potassium and Magnesium neutralize the acids of the body, help in body growth, maintain bones, and prevent hypertension in pregnancy. |
| Copper | Raisins are rich with copper which is necessary for the formation of red blood cells. |
| Calcium | Calcium is essential for bone health. |
| Boron | Boron prevents osteoporosis in women who are in the age of menopause. It is beneficial for bone and dental health. |
CASHEW NUTS
| NUTRIENT | FUNCTION |
| Energy | Cashew nuts are an energy-rich food portion. |
| Fiber | It contains fibers beneficial for weight management. |
| Fat | Cashew nuts compose Oleic acid and palmitoleic acid for maintaining cholesterol levels. |
| Cholesterol | Treats heart problem improves cardio conditions and lowers LDL cholesterol levels. |
VITAMINS
| Vitamin B | Protects from myriad diseases and contains phytochemicals to fight cancers and other such diseases. |
| Pyridoxine (vitamin B6) | Helps to keep skin disorders away and minimize the risk of anemia. |
| Vitamin K | Keeps bones healthy and prevents cancer. |
MINERALS
| Magnesium |
Magnesium is essential for muscle and nerve response. It helps in muscle, bone, gum, and teeth development. |
| Phosphorous | It promotes the development of healthy bones, keeps heart rate normal, and prevents memory loss. |
| Manganese | keeps bones healthy and regulates weight gain. |
| Copper (cofactor with zinc and manganese) | Copper regulates the use of iron stored in the body and helps the organs and muscles to work smoothly. |
| Zinc |
Fights body infections Help in body growth Regulates the normal functioning of gonads Plays role in DNA synthesis |
ANTIOXIDANTS
| Selenium |
Proves beneficial in the prevention and cure of cancer. It is good for normal eye functioning. |
DATES
| NUTRIENT | FUNCTION |
| Energy |
Dates are high in calories and provide an adequate amount of energy to the body. |
| Fiber | Fibers relieve the body from constipation and promote healthy weight gain. |
VITAMINS
| Vitamin A |
Vitamin A is essential to prevent cancers and regulate normal vision. |
| Vitamin B6 | Accelerates brain development. |
MINERALS
| Potassium |
Controls diarrhea, boosts nervous health, improves muscle control, regulates heart rate, and prevents cardiovascular diseases. |
| Phosphorous | Beneficial for healthy bones, normal heartbeat, and healthy blood. |
| Calcium |
Keeps the nerve muscles, bones, and teeth stronger. |
|
Iron
|
Iron is a basic requirement of the body for healthy blood. |
|
Magnesium, Manganese, and Copper
|
Provide strength to bones and prevent osteoporosis. |
| Copper |
Promotes red blood cell formation. |
| Sulfur and flavonoidanti | Anti-inflammatory and prevent cancers. |
PISTACHIOS
| NUTRIENT | FUNCTION |
| Energy | Pistachios help to stabilize the sugar in the blood. |
| Protein |
Healthy proteins in pistachios help to gain weight. |
| Fat (mono-unsaturated fatty acids like oleic acid) |
Low in cholesterol and reduces the risk of heart diseases. |
| Fiber |
Healthy diet, easy on the stomach, and prevents constipation. |
VITAMINS
| Carotenoids |
These are essential for the health of the eye. |
| Vitamin B6 |
Prevents anemia, and cardiovascular and regulates cholesterol levels in the blood. |
| Vitamin E |
Protects our skin from harmful free radicals. |
MINERALS
| Copper |
Helps in neurotransmission, red blood cell formation, and smooth working of muscles. |
| Manganese |
Essential for healthier bones. |
WALNUTS
| NUTRIENT | FUNCTION |
| Protein |
Important for body growth and normal brain functioning. |
| Fiber | It is a laxative that eases digestion and prevents constipation. |
| Omega 3 fatty acids | Essential intake for pregnant women. It is good for a healthy heart, reduces triglyceride levels, etc. |
VITAMINS
| Riboflavin and Thiamine | Develops brain and bone muscles. |
| Vitamin B6 | Prevents anemia. |
|
Folate
|
Prevents Neural Tube Defect, effective for women. |
| Niacin | Helps treat skin problems. |
MINERALS
| Melatonin | Protects the body from inflammation. |
| Iron | Has the main role in the formation of red blood cells inside the body. |
| Magnesium | Helps in bone formation. |
| Phosphorous | Plays a pivotal role in kidney, nerve, and muscle functioning. |
| Copper | Walnuts contain copper to help organs and muscles work normally. |
| Manganese | Maintains bone health and helps in weight gain. |
APRICOTS
| NUTRIENT | FUNCTION |
| Energy | Apricots have a high energy content. |
| Fiber | Is helpful to treat constipation, weight gain, and others. |
VITAMINS
| Riboflavin and Thiamine | These are good for bone, muscles, and brain development. |
| Vitamin A | Vitamin A maintains bone and eye health. |
| Vitamin B | Vitamin B prevents high BP. |
MINERALS
| Copper |
Copper regulates the use of iron in the body and promotes the smooth functioning of body organs. It helps in neurotransmission, metabolism, and red blood cell formation. |
| Iron | Iron is essential for the formation of new blood cells in the body. |
| Potassium | This mineral is essential for better muscle control and preventing hypertension in pregnancy. |
| Magnesium | Is required for muscle and nerve functioning. |
| Calcium and Phosphorous | Play a pivotal role in bone formation. |
Conclusion
The article describes most dry fruits highlighting their importance for healthy living. Start consuming dry fruits regularly to avoid certain diseases and enjoy a healthy life. At PakistanCreates, you can find a variety of quality dry fruit, shop now to take a step towards a healthy lifestyle.
