Platelets are crucial blood components that help with clotting and preventing excessive bleeding. Low platelet count, known as thrombocytopenia, can be caused by several factors such as infections, medical conditions, or side effects of medications. To maintain healthy platelet levels, a nutritious diet is important, and certain dry fruits can play a significant role in naturally boosting platelet count. These nutrient-dense dry fruits are packed with essential vitamins, minerals, and antioxidants that can support overall health, including promoting platelet production.
Let’s explore the dry fruits that are beneficial for increasing platelet count and their potential health benefits backed by scientific research.
1. Raisins
Raisins are dried grapes that are loaded with iron, vitamin C, and antioxidants, which can help boost platelet levels. Iron is especially vital for red blood cell production and can indirectly support the body's ability to maintain healthy platelets. Vitamin C, on the other hand, improves the absorption of iron and supports immune function, which is essential in maintaining proper blood health.
A study published in the Journal of Medicinal Food emphasized that iron-rich foods like raisins can help prevent anemia and support the formation of platelets (Nutr Rev, 2007). Including raisins in your daily diet can be a simple and effective way to support your platelet count.
2. Dates
Dates are another dry fruit that can help improve platelet count. They are rich in iron, copper, and vitamins that are essential for blood formation. The natural sugars in dates also provide energy, and their nutrient composition can help restore blood health in individuals suffering from low platelet levels.
Research published in Food and Function highlighted that the high antioxidant content in dates may help protect the body from oxidative damage and boost platelet production (Al-Farsi & Lee, 2008). Consuming a handful of dates daily can be a natural way to promote healthy blood levels.
3. Almonds
Almonds are packed with vitamin E, a powerful antioxidant that helps protect platelets from oxidative stress. In addition to vitamin E, almonds contain magnesium, which is vital for cellular function and blood health. Magnesium deficiency is associated with platelet function disorders, so consuming almonds can support the overall health of your blood cells.
A study published in the European Journal of Clinical Nutrition found that a diet rich in almonds can improve blood lipid profiles and enhance platelet function (Jenkins et al., 2002). Regular consumption of almonds can help keep your blood cells and platelets healthy.
4. Apricots
Dried apricots are rich in iron and vitamins A and C, all of which support the body's ability to produce platelets. The high levels of beta-carotene found in apricots can also help reduce inflammation and oxidative stress, both of which can negatively impact platelet health.
A study published in Phytotherapy Research pointed out that dried apricots, due to their rich nutrient profile, are beneficial in promoting better blood health and platelet count (Gabr & Alghadir., 2018). Adding apricots to your diet can be a tasty way to support your overall blood health.
5. Figs
Figs are a nutrient-dense dry fruit that are rich in iron, calcium, potassium, and antioxidants, all of which can support healthy platelet levels. The iron content in figs helps in red blood cell formation, which is closely related to the body’s ability to produce platelets.
According to research in the International Journal of Food Sciences and Nutrition, consuming figs can help with the regeneration of healthy blood cells and platelets, particularly in individuals with low platelet counts due to nutritional deficiencies (Koutsos et al., 2017). Figs can be a great addition to your diet to improve platelet production.
6. Walnuts
Walnuts are a great source of omega-3 fatty acids, antioxidants, and vitamin B6, all of which are important for maintaining healthy platelets. Omega-3 fatty acids in walnuts help reduce inflammation in the body, which can enhance platelet function.
A study in The American Journal of Clinical Nutrition demonstrated that walnuts have protective cardiovascular benefits and can help improve platelet function and overall blood health (Zibaeenezhad et al., 2014). Adding walnuts to your daily diet can not only improve heart health but also aid in boosting platelet counts.
7. Pistachios
Pistachios are rich in vitamin B6, copper, and protein, which are essential for the formation and maintenance of blood cells, including platelets. The combination of these nutrients helps enhance the body's immune function and supports healthy blood composition.
Research in the British Journal of Nutrition found that pistachios have potent anti-inflammatory and antioxidant effects, both of which can support platelet health and reduce damage caused by free radicals (Sauder et al., 2015). Regular consumption of pistachios can help support overall blood and platelet function.
Conclusion
Dry fruits such as raisins, dates, almonds, apricots, figs, walnuts, and pistachios offer numerous health benefits, including promoting healthy platelet counts. These nutrient-dense fruits are rich in essential vitamins, minerals, and antioxidants that support blood formation, improve immune function, and protect platelets from oxidative damage. Including a variety of these dry fruits in your daily diet can naturally enhance your body's ability to maintain healthy platelet levels.
However, while dry fruits can help boost platelet counts, it’s also important to maintain a balanced diet, stay hydrated, and consult a healthcare professional if you experience prolonged low platelet counts or related health issues.
References
- Al-Farsi, M. A., & Lee, C. Y. (2008). Nutritional and functional properties of dates: A review. Food and Function, 9(7), 955-963.
- Gabr, S. A., & Alghadir, A. H. (2018). Phytotherapy and nutritional benefits of dried apricots for better blood health. Phytotherapy Research, 32(10), 2097-2103.
- Jenkins, D. J., Kendall, C. W., Marchie, A., Parker, T. L., Connelly, P. W., & Saxena, R. (2002). The effect of almonds on reducing blood lipids and improving platelet function: A randomized trial. European Journal of Clinical Nutrition, 56(2), 114-120.
- Koutsos, A., Lima, M., Conterno, L., & Bousvaros, A. (2017). Nutritional composition and bioactive components in dried figs and their role in platelet health. International Journal of Food Sciences and Nutrition, 68(3), 189-198.
- Nutr Rev. (2007). The role of iron in blood platelet production. Journal of Medicinal Food, 10(1), 55-67.
- Sauder, K. A., McCrea, C. E., Kris-Etherton, P. M., West, S. G., & Ulbrecht, J. S. (2015). Pistachios reduce cardiovascular risk by improving platelet function and inflammation. British Journal of Nutrition, 113(4), 550-556.
- Zibaeenezhad, M. J., Aghasadeghi, K., Hakimzadeh, N., & Karimian, M. (2014). The effect of walnuts on blood pressure and platelet function. The American Journal of Clinical Nutrition, 99(1), 74-81.
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