Types of Dry Fruits Available in Qatar and their Benefits

Numerous types of dry fruits are found in Qatar which provide a variety of nutrients. While some contain medicinal properties, others are considered as delicacies. Because of their dry nature, they are easy to handle and can be used in several ways. You can blend them into paste, mix them into a delicious glass of smoothie or garnish melas with them. These dried fruits are small in size and thus can be carried to work or school with ease. They provide important micronutrients which help our body function properly. 

Most types of dry fruits are devoid of added sugars, cholesterol and sodium. You can have them as a natural dessert after meals. You need not consume them in large quantities. Just a few pieces are enough to give your well-being a boost.

 

List Of Dry Fruits in Qatar:

Your search for a healthy and natural tasty treat ends here. We present a list of healthy dry fruits names that you can consume as a snack or desserts whenever you want!

1. Almonds 

Almonds

Almonds are one of the most common dry fruits. They are highly nutritious and contain essential oils. They can be consumed raw, soaked in water or roasted. For best results, you must consume a handful of soaked almonds in the morning daily.

Health Benefits: 

  • Promotes a healthy heart
  • Helps in weight management
  • Keeps skin and hair nourished
  • Controls blood sugar levels

28g Serving of Almonds:

  • Protein 6 g
  • Fiber 4 g
  • Plus Vitamin E (35% of Daily Value)
  • Magnesium (20% of Daily Value)
  • Calcium (8% of Daily Value)

 

2. Pistachios or Pista

Pistachios or Pista

Pistachios are a good choice for people with a high appetite. It has properties that can make your stomach feel full. Thus helping you prevents gaining weight by overeating. It also contains oleic acid, vital metals like copper, manganese, iron, zinc, lots of antioxidants and anti-inflammatory properties.

Health Benefits:

  • Prevents diabetes
  • Helps lower bad cholesterol levels
  • Boosts immunity
  • Helps reduce weight

28g Serving of Pistachio:

  • Protein 5.72 g
  • Fiber 3 g• Carbs 7.7 g
  • Fat 12.85 g
  • 159 calories


3. Cashews or Kaju

Cashews or Kaju

Cashews are delicious flavoured dry fruits rich in several nutrients. They contain protein, vitamin E & B6 and important minerals like magnesium. They are costlier than its alternatives. You can eat them raw or use them to garnish sweet dishes and rice.

Health Benefits:

  • Promotes weight loss
  • Reduces bad cholesterol levels
  • Reduces the risk of heart diseases

28g Serving of Cashews:

  • Protein 5 g
  • Fiber 1 g
  • Iron (11% of Daily Value)
  • Copper (67% of Daily Value)
  • Carbs 9 g
  • Fat 12 g
  • 157 calories

 

4. Apricots 

Apricots

Apricots are a popular dry fruit in Qatar. They are rich in vitamins and contain essential metals like magnesium and copper. They are also known to provide immunity against internal infections. They are small in size and taste like tart fruits.

Health Benefits:

  • Keeps your eyes healthy
  • Promotes bone and hair health
  • Helps speed up weight loss

35g Serving of Fresh Apricots:

  • Proteins 0.49 g
  • Fiber 0.7 g
  • Energy 16.8 calories
  • Vitamin A 33.6 mcg
  • Beta-Carotene 383 mcg
  • Carbohydrates 3.89 g
  • Fat 0.14 g

Recommended Read: Vitamins to Take to Keep Yourself Healthy This Summer

 

5. Dates or Khajoor

Dates or Khajoor

Dates are the most popular dry fruits in Qatar. They are available in several variants. They are rich in fiber and several other nutrients including iron. They are naturally sweet and thus you can eat them as a dessert. They are predominantly consumed during the winter months.

Health Benefits:

  • Helps in weight loss
  • Increases haemoglobin levels
  • Boosts metabolism
  • Keeps your gut healthy

7g Serving of Dates (1 Date):

  • Protein 0.2 g
  • Fiber 0.6 g
  • Sodium 0.14 mg
  • Carbohydrates 5.3 g
  • 20 calories

Also Read: 10 Healthful Benefits of Having Dates with Milk


6. Hazelnuts 

Hazelnuts

Hazelnuts are produced from Corylus trees. They are rich in protein, fats and essential minerals. They are sweet to taste and you can eat them raw, roasted or blended into paste. They are widely used by the chocolate industry .

Health Benefits:

  • Helps in weight loss
  • Prevents against cell damage
  • Lowers cholesterol levels
  • Improves insulin sensitivity

28g Serving of Hazelnut:

  • Protein 4.2 g
  • Fiber 2.7 g
  • Copper (24% of Daily Value)
  • Magnesium (12% of Daily Value)
  • Manganese (87% of Daily Value)
  • Vitamin E (21% of Daily Value)
  • Carbs 4.7 g
  • Fat 17 g
  • 176 calories.

 

7. Walnuts or Akhrots

Walnuts or Akhrots

Walnuts are hard-shelled, single seeded dry fruit, hugely popular in Qatar. They are rich in Omega-3 fatty acids and proteins. They also contain lots of antioxidants. They can help you maintain your body weight and keep your heart healthy on regular consumption. 

Health Benefits:

  • Reduces stress levels
  • Fights carcinogenic elements
  • Promotes skin and hair health

28g Serving of Walnut:

  • Protein 4.3 g
  • Fiber 1.9 g
  • Carbs 3.9 g
  • Fat 18.5 g
  • Sugar 0.7 g
  • 185 calories

 

8. Raisins or Kishmish

Raisins or Kishmish

Raisin comes from dried grapes. They are sweet to taste and are a rich source of iron. You can add them in sweet dishes, garnish them on delicacies. They are also great for consuming as a natural dessert.

Health Benefits:

  • Helps in  weight loss
  • Treats constipation and acidity
  • Reduces anemic tendencies.

28g Serving of Raisins:

  • Protein 0.5 g
  • Fiber 0.6 g
  • Sodium 3.6 g
  • Carbohydrates 11 g
  • Sugar 9.1 g
  • 42 calories

 

9. Prunes 

Prunes

Prunes are basically  dried plum. They are rich in important nutrients and very sweet to taste. They are a great form of natural dessert. You can include them in your diet regularly after melas for proper nourishment.

Health Benefits:

  • Good source of iron
  • Builds stronger bones and muscles
  • Reduces cholesterol levels
  • Lowers blood pressure

28g Serving of Prunes:

  • Fiber 2 g
  • Vitamin A (4% of Daily Value)
  • Vitamin K (21% of Daily Value)
  • Vitamin B2/B3/B6 (3% of Daily Value)
  • Carbs 18 g
  • Sugars 11 g
  • 67 Calories

 

10. Dry Figs 

Dry Figs

Dry figs are popular among dry fruits in Qatar. They have green or purple skin and contain tiny seeds. They have a sweet flavor and a fleshy mass. They are highly nutritious and beneficial for many respiratory problems.

Health Benefits:

  • Improves bone strength
  • Prevents formation of cancer cells
  • Helps control blood pressure
  • Helps speed up weight loss

100g Serving of Dried Figs:

  • Protein 3.3 g
  • Dietary Fiber 9.8 g
  • Iron 2.03 mg
  • Magnesium 68 mg
  • Calcium 162 mg
  • Vitamin C 1.2 mg
  • Beta-Carotene 6 mcg
  • 249 calories

Also Read: Health Benefits of Eating Dates During Pregnancy

 

11. Makhana or Fox Nuts

Makhana or Fox Nuts

Makhana is a dry fruit that is widely regarded as a nutritional snack. They have medical properties and you can eat them with almost any food. They are rich in micronutrients that provide immunity and energy.

Benefits

  • Promotes strong bones
  • Keeps teeth and gum healthy
  • Reduces chances of kidney issues

100 g serving of Makhanas:

  • 350 calories 
  • Protein 9.7 gram 
  • Carbohydrates 77 g 
  • Dietary Fiber 7.6 g 
  • Calcium 60 mg
  •  Iron 1.4 mg 
  • Potassium 500 mg

 

12. Dry Berries

Dry Berries

Berries form a wide category of fruits and are very popular in the dried form. They are usually sweet and contain lots of antioxidants and other important nutrients. You can consume a kid of berries or mix different kinds - whatever suits you.

Benefits:  

  • Rich source of fiber, vitamin c & antioxidant polyphenols
  • Prevents many chronic diseases
  • Improves heart health and 
  • Reduces risk of type 2 diabetes

100 g serving of berries (approx.): 

  • Calcium 38 mg 
  • Iron 2.19mg 
  • Potassium 818mg 
  • Vitamin A 65 mcg   
  • Vitamin C 2.5mg


13. Dried cherries

Dried cherries

Dried cherries are uniquely delicious. They contain a lot of vitamin A and are very sweet to taste. They are also a rich source of fiber. You can eat them raw or add them in sweet delicacies or garish dishes with them. 

Benefits: 

  • High in antioxidants 
  • Has anti-inflammatory properties
  • Relieves pain 
  • May lower blood sugar levels

3 tbsp serving of Dry berries:

  • 17g total carbs, 
  • 14g net carbs, 
  • 2g protein, and 
  • 70 calories.


14. Peanuts

Peanuts

Also known as groundnut, they are very popular in the category of dry fruits. They contain high quantities of healthy fats. You can eat them as a snack or blend them into paste to use in sweet delicacies or desserts.

Benefits

  • May lower cholesterol levels
  • Excellent source of magnesium
  • Contains healthy fat

¼ cup serving of peanuts :

  • Protein: 9 g
  • Fat: 18 g 
  • Carbohydrates: 6 g 
  • Protein: 9 g
  • Fiber: 3 g
  • Sugar: 1 gram

 

15. Black Currant

Black Currant

These are very popular dry fruits and are similar to raisins. They are a great source of fiber and antioxidants. Known to be good for the heart and also aids in weight loss. In children they are good at preventing obesity. 

Benefits: 

  • Rich in multiple vitamins
  • Boosts the immune system

Quarter cup serving of black currant:  ·

  • Carbohydrates: 4 g
  • Fiber: 2 g

 

In our busy lives, we often miss out on some essential micronutrients. But now you know the benefits of dry fruits. Consuming some of these above mentioned dried fruits can help you reduce the nutrient gap. They are a fun and natural way to give your immunity a boost. So, do not forget to add a few types of dry fruits in your diet from now on!


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