This document provides information on the health benefits of various dry fruits including pistachios, walnuts, pine nuts, figs, apricots, raisins, coconut, almonds, dates, cashews, peanuts, prunes, sesame seeds, and hazelnuts. For each dry fruit, it lists the scientific name, family, habitat, nutritive value, and key health benefits. The health benefits described include promoting heart health, supporting brain function, aiding digestion, providing antioxidants, and reducing inflammation and risk of chronic diseases. The document emphasizes that dry fruits are a nutritious part of a healthy diet.
9. •SCIENTIFIC NAME : Pistacia vera
•FAMILY : Anacardiaceae
(Cashew family)
•HABITAT : Pistachio is a desert plant and is
highly tolerant of saline soil and has
been reported to grow well when
irrigated with water.
•NUTRITIVE VALUE :
Fat 69%, Carbohydrate 9%,
Proteins 40%
10. HEALTH BENEFITS
A rich protein source
A healthy ratio of beneficial fatty acids
Pistachios contain beneficial antioxidants
Source of the mineral phosphorus
Pistachios contain vitamin B6
12. •SCIENTIFIC NAME : Juglans regia
•FAMILY : Juglandaceae
(Walnut Family)
•HABITAT : Requires a long warm season for
growth and is sensitive to winter and
late spring frosts.
•NUTRITIVE VALUE :
• 4% water, 15% proteins, 65% fat &
14% carbohydrates, including 7% dietary fiber.
13. HEALTH BENEFITS
Rich in Antioxidants
Super Plant Source of Omega-3s
May Decrease Inflammation
Promotes a Healthy Gut
Supports Healthy Aging
Supports Good Brain Function
15. •SCIENTIFIC NAME : Pinus gerardiana
•FAMILY : Pinaceae
•HABITAT : Grows on the dry rocky
mountain slopes.
•NUTRITIVE VALUE :
Proteins 24%, Carbohydrates 10%, Fats 60%
16. HEALTH BENEFITS :
Help maintain your body’s hormonal health
A rich source of minerals
Pine nuts are great for dieters
Prevents Virus Attack
High in Anti-oxidants
Muscle Health
18. •SCIENTIFIC NAME : Ficus carica
•FAMILY : Moraceae
(Mulberry Family)
•HABITAT : It prefers relatively light free-
draining soils, and can grow in
nutritionally poor soil.
•NUTRITIVE VALUE :
Fiber 5%, Vitamin A 2%, Vitamin C 2%,
Calcium 3%
19. HEALTH BENEFITS
Help Lower High Blood Pressure
A Sweet Way to Lose Weight
Figs' Potential Protection against Macular
Degeneration
Figs' Potential against Cardiovascular
Effects
21. •SCIENTIFIC NAME : Prunus armeniaca
•FAMILY : Rosaceae
•HABITAT : A dry climate is good for fruit
maturation.
•NUTRITIVE VALUE :
Vitamin C 5%, Vitamin A 4%, Copper 3%
22. HEALTH BENEFITS
Fight anemia
Treats constipation
Improves digestion
Dry apricot benefits for skin
Clean digestive tract
Help increase hemoglobin production
24. •SCIENTIFIC NAME : Vitis vinifera
•FAMILY : Vitaceae
•HABITAT : They occur in tropical and
subtropical climates, although some
occur in temperate habitats.
•NUTRITIVE VALUE :
72% sugars, 3% protein and 3.7%–6.8%
dietary fiber.
25. HEALTH BENEFITS
Increase Nutrient Uptake
Promote Weight Gain
Reduce Hypertension
Dental Care
Heart Health
Ensure good health for your eyes and bones
27. •SCIENTIFIC NAME : Cocos nucifera
•FAMILY : Arecaceae
•HABITAT : The coconut palm thrives on sandy soils
and is highly tolerant of salinity. It
prefers areas with abundant sunlight
and regular rainfall.
•NUTRITIVE VALUE :
65% Fat, 23% carbohydrate,
7% proteins.
28. HEALTH BENEFITS :
Improves digestion and absorption of nutrients,
vitamins, and minerals.
Supports immune system.
Promotes weight loss.
Helps keep hair and skin healthy and youthful,
prevents wrinkles, sagging skin, age spots, and
provides sun protection.
30. •SCIENTIFIC NAME : Prunus dulcis
•FAMILY : Rosaceae
•HABITAT : Able to grow in low-moisture
areas, and in direct sunlight
•NUTRITIVE VALUE :
Fibre: 3.5 grams. Protein: 6 grams, Fat: 14 grams
Vitamin E: 37%
31. HEALTH BENEFITS
Protect against oxidative stress
Lower cholesterol levels
Lowers rates of heart diseases, Alzheimer's and
cancer
Control blood sugar level
Weight loss
33. •SCIENTIFIC NAME : Phoenix dactylifera
•FAMILY : Arecaceae
•HABITAT : Date palms require well drained
deep sandy loam soils with pH 8-11. The
soil should have the ability to hold the
moisture.
•NUTRITIVE VALUE :
Calories: 277, Fibre: 7grams,
Protein: 2 grams, Iron: 5% , Vitamin B6: 12%
34. HEALTH BENEFITS
• Promote digestion
• May promote brain health
• Lowers cholesterol levels
• Improve bone health
• Improve skin
36. •SCIENTIFIC NAME : Anacardium occidentale
•FAMILY : Anacardiaceae
•HABITAT : It is supremely adapted to hot
lowland areas with a pronounced dry
season.
•NUTRITIVE VALUE :
157 calories, 8.56 g of Carbohydrate, 5.17 g
of Protein, 12.43 g of total Fat
37. HEALTH BENEFITS
• Blood health
• Eye health
• Weight management
• Reduce gallstones
• Bone health
39. •SCIENTIFIC NAME : Arachis hypogaea
•FAMILY : Fabaceae
•HABITAT :
Peanut has spread across the globe, it is grown in most tropical,
subtropical, and temperate regions. Although it used to grow in
the wild, it is now primarily grown as an agricultural crop.
•NUTRITIVE VALUE :
Calories 567 kcal, water 7%, proteins 25.8g,
Carbs 16.1, Fats 49.2 g
40. HEALTH BENEFITS
• Maintain healthy weight status
• Help in heart health
• Gallstone prevention
• Reduce stomach cancer
• Reduce stroke risk
42. •SCIENTIFIC NAME : Prunus domestica
•FAMILY : Rosaceae
•HABITAT : This plant can grow in all types of
soils, from sand to a clay soil.
•NUTRITIVE VALUE :
• 1-ounce (28-gram) serving of prunes contains:
Calories: 67, Carbs: 18 g, Fibre: 2g,Vitamin A: 4%,
Vitamin K: 21%
43. HEALTH BENEFITS
• Reduce inflammation
• Relieve constipation
• Lower blood sugar levels
• Builds bones and muscles
• Promote healthy hair and skin
• Improve heart’s condition
45. •SCIENTIFIC NAME : Sesamum indicum
•FAMILY : Pedaliaceae
•HABITAT : It is widely naturalized in tropical regions
around the world and is cultivated for its
edible sesame seeds, which grow in pods
or "buns".
•NUTRITIVE VALUE :
Energy 573 kcal, Carbs 23.4g, Fats 49.7g,
Protein 17.7, Water 4.7g
46. HEALTH BENEFITS
• Prevent diabetes
• Lower blood pressure
• Bone health
• Cure sleep disorders
• Boost respiratory health
• Improve digestive health
48. •SCIENTIFIC NAME : Corylus avellana
•FAMILY : Betulaceae
•HABITAT : Hazelnuts grow on rich and moist soils in sunny
to partially shady areas along streams,
meadows, roadsides, and forest margins.
•NUTRITIVE VALUE :
• One ounce (28 grams) of hazelnuts contains:
Calories: 176 kcal, Fat: 17 g, Protein: 4.2 g,
Carbs: 4.7 g
49. HEALTH BENEFITS
• Protect body from oxidative stress
• Lower rates of cancer
• Decrease inflammation
• Lower blood sugar levels
• Good for heart