Introduction
Every diet routine that you would have probably heard of includes the mention of “handful of dry fruits”. Their benefits go beyond vitamins and minerals, and sums up into wholesome superfoods that you can get your hands on. Dry fruits and nuts are also some of the healthiest alternatives to the junk foods and high sugary snacks available in the market. So, it does not matter whether you are looking for a quick office snack or something to grab on the go, dry fruits can be a healthy and tasty option.
A fistful of dry fruits and nuts will provide you many health benefits. Some of them are mentioned below for your reference. Apart from enjoying them as a snack, you can also choose a dry fruits gift pack to make a healthy statement in front of your loved ones during special occasions. Below mentioned are some of the most sought after dry fruits, and the benefits of consuming them:
This is one of the most consumed nuts in India and around the world. This is not just because of the nutty deliciousness they offer, rather due to the nutritional and health benefits that come along with it. When it comes to the health benefits, they help in the proper functioning of vital organs in the body. Almond consumption is also great during pregnancy as they increase your baby’s birth weight, and also manages high blood pressure that can occur to the pregnant women.
Apart from this, monounsaturated fat in almonds reduces the risk of coronary heart disease and diabetes. It also has magnesium, which ensures the growth and maintenance of the bones and the proper functioning of the muscles and nerves. Almonds also contain Selenium, which lowers the overall cholesterol in the body and helps with fat absorption.
Another famous dry fruit that most of us are used to, raisins are known for its sweet tangy flavors and the health benefits they offer. In fact, it has been a part of Indian cuisines for centuries. They provide you instant energy with fructose and glucose content in them. Raisins can be a great addition to the snacking habit of people who are looking to gain weight. On the other hand, the high fiber content in them prevents heart disease and diabetes. However, as they contain concentrated sources of sugar, it is important to consume them in moderation.
The vitamins A content in raisins make them ideal for maintaining vision and eye health. It also contains iron, which helps in treating anemia. Other important minerals that can be found in raisins include potassium, magnesium, calcium, copper and boron.
This is an energizing dry fruit that most of us are familiar with. They contain a good amount of healthy fats, which can be beneficial for weight management. The Oleic and palmitoleic acids in cashews lowers LDL cholesterol levels in the body and improve your cardiovascular functions. Apart from this, they add a creamy texture to desserts, savory dishes and other dry fruit based recipes. Cashews are also known for their benefits on skin and overall health.
Cashew Nuts contain a huge list of vitamins and minerals namely, vitamin B6 (Pyridoxine), vitamin K, magnesium, phosphorus, manganese, copper and zinc.
Dates are great to curb your sugar cravings. As they are also high in calories, they can help with your weight gain goals. They also contain good amounts of dietary fiber, which will provide you instant relief from constipation and other intestinal disorders. On the other hand, the vitamin B6 content in dates also helps with brain development. Other important minerals that are loaded in dates are potassium, phosphorus, calcium, iron, copper, magnesium, manganese and Sulphur. All of these vitamins and minerals have their own health and nutritional benefits on your body and health.
Pistachios are also one of the most chosen dry fruits in the dry fruit family. It is enjoyed all around the world as a stand alone snack or in the form of sweet delicacies and desserts. They are a good source of plant protein which helps with weight gain and birth weight in babies. It also contains monounsaturated fatty acids that can lower cholesterol and reduce the risk of heart disease. Pistachios also have high fiber content, which makes you feel fuller and prevents constipation. So, in a way, when you are choosing dry fruits and nuts like pistachios for your snacking needs, you can eat something healthy and avoid junk foods.
Apart from the above mentioned dry fruits and nuts, other health options that you can include in your diet are walnuts, dried apricots, dried figs and many more. Apart from the plain dry fruits and nuts, you will also find different flavors and textures to choose from.
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Conclusion
Dry fruits and nuts are undoubtedly one of the healthiest alternatives that you can choose instead of junk snacks and high calorie foods. They will not just curb your cravings, but also help you to stay healthy and energetic. They are also convenience snacks that you can carry and much around anywhere. However, as dry fruits are also high in calories and concentrated sugar, it is important to be mindful about the portion size. Make sure you are consuming them in moderation.
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FAQs
1. Why should I include dry fruits in my daily diet?
Including dry fruits in your diet can help boost immunity, improve heart health, support digestion, and enhance energy levels throughout the day.
2. Which dry fruits are best for overall health?
Some of the most beneficial dry fruits include, almonds, walnuts, dates, raisins, figs, apricots and cashews. They are easily accessible and can be consumed anytime you need a natural energy boost.
3. Can dry fruits help with weight management?
Yes, when consumed in moderation, dry fruits like almonds, pistachios, and figs can promote satiety and prevent overeating, which can result in weight management.
4. Are dry fruits good for children and the elderly?
Absolutely! Dry fruits provide natural energy, improve cognitive functions, and strengthen bones, making them ideal for growing kids and aging adults alike.
5. How can I incorporate dry fruits into my meals?
You can enjoy dry fruits by adding them to breakfast cereals, oatmeal, or smoothies or even mixing them into yogurt or salads. They are also perfect to be seasoned and enjoyed as a stand alone snack.
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