Importance of Dried Fruits in Ayurveda: Benefits & Best Practices

Ayurvedic wisdom has recognized the deep impact of dietary choices on overall well-being and places immense importance on balanced nutrition. Consumption of dried fruits in Ayurveda holds an important position as far as a balanced diet is concerned. Ayurvedic texts and modern science place tremendous importance on dried fruits’ nutritional and therapeutic effects, such as raisins, dates, etc. Let us explore the health benefits of consuming dried fruits.

Ayurvedic Perspective on Dried Fruits

A dried fruit is understood as a fruit from which majority of the original water content has been removed through various drying methods. Dried fruits in Ayurveda have long been known for their potential health benefits and are a treasure trove of vital nutrients. These dried fruits have many vitamins, minerals, phenolic compounds, flavonoids, etc. Apart from this, some have antioxidant properties and fiber content. 

However, it is important to understand that dried fruits like any other nutritional ingredient is to be consumed based on one’s dosha and in moderation. Let us explore some popular dried fruits in Ayurveda, their potential benefits, and any precautions or side effects that we must keep in mind, before consuming.^1,2

Dried Fruits & Impact on Doshas

Aahar, or the food we consume, is the foundation of our well-being and survival, thus, we should be mindful of what we consume. Prakriti & dosha of a person must be considered before any food product, including dried fruits is consumed.³

Raisins

• Vata Prakriti: For individuals who are of Vata prakriti, it is advisable to consume ingredients that are sweet and hot. 
• Kapha Prakriti: For individuals who are of Kapha prakriti, it is advisable to consume ingredients that are cold, sweet, dried, and bitter. 
• Pitta Prakriti: For individuals who are of Pitta prakriti, it is advisable to consume ingredients that are light, hot, and dried. 

As per Ayurveda, raisins^4,5,6 are dried forms of grapes (draksha), a fruit that is highly praised in ancient, traditional texts. Raisins can be enjoyed right from the box, or as an addition to a variety of dishes. They are sweet (madhura), astringent (kshaya), cooling (sheetha), and balances all three doshas (tridoshic). According to Nighantu, dried grapes are considered to be better than fresh grapes.

Packed with fiber, potassium, and various other compounds, and a medium glycemic index value, modern science associates raisins with:

• Antioxidant: Raisins are an exceptional source of phenolic compounds, associated with antioxidant properties. Thus, raisins can help fight free radicals and prevent damage to our cells.
• Aids digestion: Raisins are also rich in dietary fiber, which adds to their digestive and prebiotic benefits. Furthermore, raisins contain tartaric acid, which works synergistically with fiber to maintain a healthy digestive system. 

One-half cup of raisins contains around 200 calories and 47 grams of sugar. Therefore, it is often referred to as “nature’s candy.”. Therefore, keeping an eye on how many raisins you are eating is important.

Dates

Khajur or dates^{7, 8, 9, 10} is a vital dried fruit in Ayurveda that occupies a considerably significant position in ancient wisdom due to its wide range of therapeutic properties. Khajur is also among the trimadhuras, an ingredient that has a sweet taste and adds to the vitality of the body. It is attributed to properties like sweet (madhura), rejuvenation (rasayana), heavy (guru), and cold (sheetha). Dates also have a suppressant action on Vata and Pitta dosha.

Some compelling reasons to add dates to your dietary routine would include:

• Digestive health: Dates have an excellent nutrition profile with almost 7 grams of fiber in a 3.5-ounce serving. Additionally, dates also help promote regular bowel movements.
• Blood sugar: Even though dates are sweet, they have a low glycemic index (GI). Their fiber content can slow digestion and may help control blood sugar levels from spiking.
• Antioxidants: Dates are rich in antioxidants including flavonoids, carotenoids, and phenolic acid. This can help reduce inflammation, promote heart health, eye-related disorders, etc.

Dates offer many benefits beyond being a natural sweetener, including supporting brain health, reducing labor time, and promoting bone health. It can be a healthy inclusion in your diet, however, it is important to eat them in moderation.

Prunes

Dried plums, also known as prunes, have a unique nutritional and bioactive profile which are believed to offer highly beneficial effects. Prunes^{11, 12, 13} are believed to have laxative effects because of their dietary fiber content. Moreover, they have antioxidant properties, help in digestion, relieve constipation, and may even help deal with poor bone health. The beneficial effects of dried plums on bone health may be in part due to the unique variety of phenolics and nutrients present in the fruit. 

It is also important to mention that dried fruits are often paired with nuts like almonds, cashews, pistachios, and walnuts. This helps add value to their nutritional and medicinal properties. Consuming these nuts along with dried fruits adds to their nutritional and therapeutic value.

Figs

All major traditional medical practices including Ayurveda, Unani, and Siddha attribute dried fig (anjeer) with high nutrient value. Plus, they are a rich source of minerals and vitamins. It is known for its antioxidant and antibacterial activity. 

Nutritional Benefits of Dried Fruits

All major dried fruits are rich in antioxidants and can potentially help deal with free radicals and manage risks associated with cell damage, etc. Dried fruits are a rich source of dietary fiber and can help promote digestive health and give a feeling of being full.¹⁴

Best Way to Consume Dried Fruits in Ayurveda

To make dried fruits appetizing and appealing, they are often coated with extra sugar or syrup. However, added sugar does not add to the nutritional profile of the dried food. Instead, it adds the risk of high blood sugar, obesity, etc. Therefore, it is advisable to avoid dried fruits with added sugar. As with many other foods, dried fruits when consumed in excess can cause problems.¹⁵

Dried fruits and nuts are full of valuable nutrients that provide multiple effects. Experts recommend that dried fruits should preferably be consumed water-soaked or dried either early morning on an empty stomach or during the daytime.

Dried fruits in Ayurveda, play a significant role in energizing the body, fighting free radicals, promoting healthy digestion, and offering a quick and sustained energy boost to the body. However, dried fruits should be consumed in moderation and according to individual dosha type. One should keep in mind the modern evidence associated with dried fruits and Ayurvedic wisdom. Dried fruits can also lead to troubles if consumed excessively or improperly. Therefore, always remember to consume dried fruits in moderation and mindfully.

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