What are the best dry fruits for immunity and why you should eat them every day?
by healthy master on Jan 29, 2022
“Explaining how beneficial dry fruits for immunity, and what are the various types of dry fruits that can make your body’s natural defense system strong to protect against various diseases”
It is well a known fact that your good health majorly depends on what you eat. By eating a well-balanced diet of green vegetables, fruits with essential nutrients like carbohydrates, protein, fiber, vitamins, and minerals, you are sure to keep your body strong and build a solid immunity system to fend off various diseases.
Among the world of edibles that boost your body immunity, consists of small crunchy edibles called “Dry Fruits”, so-called “superfoods” belonging to the category of fruits whose major water content is “dried-out” through various processes. Known for their delicious taste and nutritive value, dry fruits are quite well-known in every Indian household and are recommended by doctors because of several immunity-boosting factors.
What makes dry fruits healthy, nutritive edibles?
Being crunch and tasty to eat, dry fruits can prove to be a healthy alternative to daily snacks. Boasted with essential nutrients like protein, high fiber, vitamins, healthy fats, and complex carbohydrates, eating a handful of dry fruits every day is sure to provide a ton of energy to your body and boost your natural immunity.
Dry fruits prove to be a saving grace for vegetarians as it is super rich in protein that helps in muscle growth. Dry fruits also keep your cholesterol in check, lower the risk of heart diseases in your body, and protecting from diseases like anemia and constipation.
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What are some of the best dry fruits for immunity that you can eat every day?
The market is loaded with various types of dry fruits from which you can pick a handful to eat every day, We will explain to you some of the most common dry fruits that you can add to your daily diet to achieve a healthy body with strong immunity.
We start off with the most well-known dry fruits in the market - Almonds also known as “Badaam”. Crunchy and delicious to eat, it is a well-known dry fruit among the general Indian audience. Almonds are sold as raw or roasted and are also used to produce milk, flour, oil, and butter.
Boasting a nutrient profile filled consisting of protein, high fiber, monosaturated fats, copper, vitamin E, manganese, and magnesium, Almonds are also high in antioxidants that repair cell damage and prevent the sign of aging.
Although almonds contain a significant amount of calories, they can also be used for weight loss purposes. They can easily prove to be a healthier alternative to your daily snacks, being high in fiber and protein, almonds can help you feel full and reduce your cravings thus keeping your diet intact.
Almonds help in keeping your blood sugar levels in control and reduce bad cholesterol in your body that can significantly reduce the risk of heart diseases in your body. The high amount of magnesium in almonds also helps in lowering your blood pressure levels.
Are there any risks in eating Almonds every day?
Almonds are quite high in calories so it is recommended to not eat excessively as it could lead to weight gain. The high amount of fiber in almonds could also lead to constipation along with numerous stomach issues like diarrhea, gas, etc. To avoid them try to drink plenty of water along with eating almonds.
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Moving on to another popular dry fruit known among the common Indian households, Walnuts also known as “Akhrot” consists of all the basic essential nutrients found in the nuts family-like high protein, fiber, etc.
What makes Walnuts stand out from their fellow nuts family is that it is a rich plant source of Omega-3s fat that are significantly present in walnuts compared to other dry fruits. Omega-3s fat consists of alpha-linolenic acid (ALA) which is an essential fat that needs to be present in a person’s daily intake. With just a single serving of Walnuts, you can easily fulfill your ALA intake requirements that is beneficial in lowering the risk of heart diseases like strokes, etc.
By eating walnuts every day you can help decrease inflammation in your body. Inflammation is the cause of diseases like type 2 diabetes and Alzheimer's. Walnuts are also a rich source of polyphenols that can help you reduce the risk of cancers like breast, prostate, and colorectal.
Are there any risks to eating Walnuts every day?
Walnuts are quite larger in size in comparison to other dry fruits and hence could lead to choking in children if they do not chew them properly. It is recommended to not feed them to children below 5. Excessive consumption of walnuts could also lead to gastrointestinal issues like bloating and stomach pain.
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Cashews otherwise known as “Kaju”, like its nuts family, is extremely high in fiber, protein, saturated fats, Vitamin E, antioxidants, and complex carbohydrates. What makes cashew stand apart is while being one of the healthiest dry fruit to eat, it is also a staple ingredient in a variety of traditional Indian dishes. Cashews are widely used as a dairy alternative by making milk and butter.
Cashews are a rich source of copper and calcium, and eating them daily is sure to make your bones strong and ease joint pain while making them more flexible. Cashews are also rich in essential zinc and vitamins that help boost the immunity function of a body. They are one of the most widely used dry fruits for immunity.
Cashews also help in boosting your brain functioning and making your memory sharp. They also consist of melanin, an essential nutrient beneficial for hair growth and strength.
Are there any risks to eating Cashews every day?
The main side effect of eating cashews remains that it is high in saturated fats, as compared to unsaturated fats in dry fruits like almonds or walnuts as well as having less amount of protein in comparison. Although the fats in cashews are healthy nonetheless, eating an excessive amount could lead to weight gain. It is recommended to mix up cashews with other dry fruits rather than eating it alone.
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Moving on to the most delicious type of dry fruit - Raisins also known as “Kismis” requires no introduction for the Indian audience. Known for their sweet and savory taste, Raisins can be easily eaten as a snack while used as an ingredient for sweet dishes, smoothies, and milkshakes.
It is a great alternative to people who tend to avoid sugar, the sweet taste in Raisins is a natural form of sugar that carries healthy nutrients within itself compared to processed white sugar. If one craves something sweet, they can always eat a handful of raisins to fulfill their cravings. This is a great way for a person to keep their sugar levels in check while also aiding you in weight control.
The cosmetic benefits of Raisin cannot be overlooked, the sugar levels in your body may lead to an uneven skin texture with acne but by eating raising every day, you can help rejuvenate your skin cells and get a youthful glow. Soak your raisins before eating for skincare benefits.
Are there any risks to eating Raisins every day?
The main disadvantage of eating raisins remains in their high amount of calories, although when consumed in moderation it could help you in weight loss eating excessively could lead affect your daily calories intake. The other side-effect of eating raisins is that it could have an allergic reaction to some people. These allergic reactions could include nasal congestion, runny nose, coughing, chest tightness, etc.
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Dates widely known as “Khajoor” in India, fall under the same category as Raisins. A sweeter form of dry fruit used boasting a nutrient profile of being high in fiber, calcium, iron, phosphorus, potassium, magnesium, and zinc.
Just like raisins, it can also be used as a healthier substitute for sugar and be used as an ingredient in sweet dishes, smoothies, cereals, and common breakfast.
Although Dates contain a higher amount of sugar compared to raisins and while it can be used for weight loss given if it is consumed in a controlled amount, it is more useful for someone who wants to gain weight.
Dates can be easily substituted for vitamin supplements as they are a rich source of important Vitamins like Vitamin B1, B2, B3, B5 along with Vitamin A and C.
Dates are an extremely rich source of Iron and are recommended for people with iron deficiency and anemia. Being high in fiber, eating dates every day promotes healthy digestion and bowel movements.
Are there any risks to eating Dates every day?
Like Raisins, Dates also consist of a high amount of calories, and eating excessively could lead to weight gain. Its carbohydrates content is filled with more water compared to complex carbohydrates in other dry fruits thus your digestive system sometimes may find it hard to break down. This could lead to several gastrointestinal diseases like stomach rash, diarrhea, bloating, etc. It is also recommended that one with kidney issues should always consult a doctor about eating dates as it has some side effects on the kidney.
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Moving on from the sweet dry fruits - Pistachios, or commonly known as “Pista” are known for their crunchy and salty taste that offers a ton of immunity-boosting properties.
Pista is high in dietary fiber, monosaturated fats, protein, complex carbohydrates along with essential vitamins and minerals. Pista also consists of phytosterols, a kind of anti-inflammatory compound that helps boost the body's immunity.
The monosaturated fats present in Pista promote a healthy heart by lowering blood pressure, high cholesterol levels and preventing the risk of cardiovascular diseases. The high fiber content in Pista also helps in promoting a healthier gut system by helping boost good kinds of bacteria in the gut. Pista is a nutritious and delicious snack that helps you feel full for a long period of time, reduces your cravings, and helps in weight loss.
Are there any risks in eating Pista every day?
The salted flavor of Pista remains its main drawback, as it is quite high in sodium compounds. If eaten in excess, eating Pista every day could lead to a rise in sodium in your body thus elevating the levels of high blood pressure and various heart diseases like stroke. Its high amount of fiber content could also lead to stomach issues like bloating, nausea, and abdomen pain.
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The Complete Dry Fruits package
Healthy Master definitely understands your need for boosting body immunity, hence our Daily Power Booster pack consists of various nuts, seeds, and berries that will take care of your body’s daily nutrients, boost your energy and strengthen your natural defenses.
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In these times of pandemic, boosting your body’s immunity is now more vital than ever. Dry Fruits are something that boosts your body's immunity in a major way as it is full of essential nutrients & minerals. The health benefits of dry fruits vastly overshadow their risks when eaten in moderation is extremely beneficial for your body.
By eating these immunity booster dry fruits every day you will no longer have to depend on supplements to fulfill your body’s daily consumption of minerals and vitamins to stay strong and healthy.