Fruits (be it in any form - fresh or dry) included in the diet, take care of the body's nutritional needs. They are broadly classified into two categories namely fleshy and dry fruits. If the exocarp and mesocarp of a fruit is succulent when fully grown, the fruit is classified as fleshy. A dry fruit is signified by a waterless exocarp and mesocarp, which is often thin and compressed. There are many types of dried fruits and nuts, available in various health food stores. These sun-ripened and air-dried products are rich sources of carbohydrates, vitamins (especially vitamin B), minerals and, of course, energy. Individuals of all age groups can include these energy-packed nutritional foods in their daily diet to garner maximum benefits, healthwise. Here are some varieties of dry fruits that help pep up the energy levels as well as nourish the body. Almonds Among the dry fruits, almonds are considered to be the best among all the dried fruits. The reason being, it is highly nutritious and packed with protein, calcium, phosphorous, magnesium and zinc. High amounts of vitamin E found in almonds help nourish the skin and fight against aging. This nut is also beneficial for the brain, heart, nerves, bones and liver, and assists in the production of hemoglobin. The power house of phytochemicals, almonds can be taken in the form of milk or oil. Cashew Nuts Actually seeds of the cashew apple, these kidney-shaped nuts are packed with a number of vital nutrients. Both, the fruit as well as the nuts, are rich sources of copper, potassium, folate, B vitamins and magnesium etc. The mono-unsaturated fats present in the fruit, help fight against cardiovascular diseases. Cashew nut is replete with antioxidants that help destroy the free radicals, that may cause a number of health disorders in the body. Dates A rich source of iron, dates is another highly nutritious dry fruit. Having natural sugars, dates provide instant energy when consumed and effectively treat debilitating disorders. Packed with essential vitamins and minerals, it also helps address health issues like anemia, bowel problems, hyperacidity and nervous system disorders. Raisins Fresh grapes after undergoing the process of dehydration turn into raisins. Usually sun dried, raisins are sweeter than grapes, due to concentrated sugar. This dried fruit is also a rich source of carbohydrates, folic acid, calcium, magnesium, phosphorus, iron, copper, and zinc etc. Amino acids in raisins help prevent and treat a number of health disorders like hyperacidity, constipation, debility and relieves symptoms of menopause. High in iron, raisins increase the amount of hemoglobin in the blood and correct anemia. Walnuts Encased in a hard shell, walnuts make a delicious and crunchy snack, replete with protein, fiber, antioxidants, omega 3 fatty acids, B vitamins, magnesium etc. Not only does this nut provide energy to the body, incorporating it in the diet also has a few other positive effects. Walnuts reduce the risk of cardiovascular diseases by preventing plaque accumulation and improving the elasticity of the blood vessels. This dried nut also lowers the bad cholesterol (LDL) in the body, helps treat type 2 diabetes and controls metabolic disorders. Having anti-inflammatory and antioxidant properties, a regular consumption of walnuts has shown to reduce the chances of getting cancer, especially breast and prostate cancer. These dried fruits can be included in desserts, food recipes and even as snack. So to complete a balanced diet, a fair share of dry fruits is necessary. Eat healthy, stay fit!