Dry fruits are commonly enjoyed year-round and more specifically in the winter season. These are the fruits that are dehydrated, either naturally or through other methods like using dehydrators or sun dying. They are dry and concentrated and nutrient-rich fruits with good nutritional value.
Being as nutritious as fresh fruits, they not only benefit women but also men. They have a rich aroma and flavor which makes everyone crave them more. There are various varieties of dried fruits available, all having different benefits.
You may not know what dry fruit to try and which one is best for you. But, you don’t need to worry anymore.
In this blog, we will look into the dry fruits benefits for males and which dry fruits you should use to reap their benefits.
Best Dry Fruits For Males
Some of the common dry fruits that are good for the male health are as follows:
- Almonds
- Walnuts
- Pistachios
- Figs
- Raisins
- Dates
- Brazil Nuts
Best Time to Eat Dry Fruits For A Healthy Body
Dry Fruits Benefits for Males
Some of the common dry fruits benefits for males sexually are as follows:
1. Increase Testosterone Levels
In males, testosterone is an important hormone that plays a necessary role in maintaining vitality. It also supports bone density, muscle growth, healthy libido, and sperm production.
Dry fruits like almonds, pistachios, walnuts, dates, brazil nuts, dried figs, raisins, etc can boost testosterone levels in males.
2. Improves Sperm Count and Quality
Dry fruits can also improve sperm quality and count. Sperm quality and count are important for male fertility. Dry fruits like walnuts and Brazil nuts are important in this aspect.
Walnuts are packed with healthy fats and proteins which are crucial for sperm cell membranes. They also have omega-3 fatty acids which increase sperm volume and improve blood flow to the testicles. These nutritious dry fruits also have arginine which is associated with increasing sperm count.
A recent study has confirmed that males who consume nuts regularly like walnuts, hazelnuts, almonds, etc have improved sperm quality.
Similarly, Brazil Nuts are also effective in boosting sperm motility. They have Selenium which our body cannot synthesize on its own. Therefore, it is crucial to get their mineral through supplements or food.
Did You Know? A brazil nut has 70-90 mcg of Selenium.
You can take 1-2 nuts a day to improve sperm count and quality.
3. Helps in Weight Loss
Dry fruits are packed with dietary fiber and carbohydrates. They are the best snacking option for those who are trying to lose weight.
The dietary fiber keeps the stomach full for a long time and controls the hunger pangs between meals. This means low-calorie intake and more weight loss.
On the other hand, dietary fiber is also a good option for maintaining a healthy gut and improving bowel movements.
A healthy gut and limited calorie consumption are two important factors for weight loss.
As per a study, the fat content in some nuts takes time to absorb in the body. This helps in weight loss.
10 Best Dry Fruits in Weight Loss: Nutrition Value
4. Maintains Heart Health
Dry fruits like walnuts are full of omega-3 fatty acids which can reduce triglyceride levels in the blood. This can control cholesterol levels which prevents the arteries from clogging and decreases the chances of heart attacks. It helps to prevent plaque accumulation in the arteries.
A study shows that eating some nuts like walnuts, almonds, and pistachios can help reduce the chances of cardiovascular diseases and coronary heart diseases.
5. Improves Bone Health
Dried fruits also have healthy nutrients like boron, magnesium, calcium, and vitamin K in large quantities. These nutrients positively affect bone health.
For instance, the skeletal structure is made of calcium and many dry fruits like figs, dried apricots, etc have calcium in sufficient amounts. Therefore, they help to prevent bone issues and also strengthen them.
Calcium deficiency can cause bone-related diseases like osteoporosis. Having a healthy serving of dry fruits daily can decrease the osteoporosis chances.
A study showed that low boron consumption can cause bone impairment issues.
6. Strengthens Immunity
Being rich in magnesium, zinc, potassium, calcium, phosphorus, and other vitamins like A, B6, D, E, and K1, they can strengthen immunity.
As per a study, dry fruits having high levels of polyphenols can improve immunity due to their anti-inflammatory properties. Moreover, many of these fruits have antioxidant properties that can eliminate free radicals and relieve oxidative stress.
Amazing Dry Fruit Milk Benefits You Should Know!
7. Maintains a Healthy Gut
A healthy gut is important for a healthy lifestyle and great sexual life.
One of the best dry fruits benefits for males is that they can maintain a healthy gut. They are rich in dietary fiber (soluble and insoluble) which can add bulk in stool. This can help in maintaining a healthy bowel movement.
A study reported that dry fruits like prunes have bifidobacteria that can improve digestion.
8. Manages Blood Pressure
Low magnesium levels in the body can cause high blood pressure, leading to issues like stroke, heart failure, etc. Almonds are packed with magnesium and have approx. 76.5mg of magnesium per 28-gram serving. Therefore, it is a great option to include almonds in your diet.
A study showed that in diabetic hypertensive adults, dietary supplements having magnesium can lower blood pressure. Magnesium functions as a natural vasodilator, preventing the blood vessels from constricting.
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Best Time to Eat Dry Fruits
Some dry fruits are consumed in the morning, some are taken before lunch as a snack, and others are consumed in the evening and night to avoid hunger pangs.
- Almonds: The best time to eat almonds is in the morning. Soak them in the water at night, peel them in the morning, and eat them.
- Hazelnuts: Hazelnuts are packed with tryptophan (an amino acid that promotes sleepiness). Therefore, the best time to eat hazelnuts is at night time.
- Pistachios: You can have pistachios at any time of the day. Having them in the morning can help to reap the maximum benefits.
- Walnuts: Walnuts are eaten in the morning or at night. You can take them in the morning with your breakfast.
As per Ayurveda, the best time to eat dry fruits is in the morning or as a mid-morning snack.
List of Vitamin B12-Rich Dry Fruits
Final Words
Dry fruits, being rich in nutrients, minerals, and vitamins, can benefit both males and females. There is a variety of dry fruits present around the world, each having its own benefits.
Some of the common dry fruits that are beneficial for males’ health are almonds, pistachios, cashews, walnuts, dates, etc.
From improving sperm count to increasing sperm quantity and increasing testosterone levels, there are various dry fruits benefits for males.
If you want to have dry fruits benefits for males, then it is better to consult the best nutritionist in Lahore to have a balanced amount of dry fruits.
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