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7 Dry Fruits and Nuts to Include in Your Diet to Stay Healthy

Many studies have revealed that including nuts in your diet reduces the risk of many serious diseases and inflammation. And adding to this the good thing is that they do not contain any refined sugar, bad cholesterol, or sodium.

Dry Fruits and Nuts for Health
Photo by Raspopova Marina on Unsplash

Dry fruits and nuts are the best sources of energy, nutrition, minerals, dietary fibre, and a healthy substitute for a high-calorie snack. In the times like these, we should keep our bodies healthy as much as possible.

Many studies have revealed that including nuts in your diet reduces the risk of many serious diseases and inflammation. And adding to this the good thing is that they do not contain any refined sugar, bad cholesterol, or sodium. You can add different dry fruits in your yoghurt, smoothies and shakes, oatmeal, or just munch them as they are for your evening snack cravings.

People are becoming more and more health-conscious and willingly choosing a healthy diet. So here we are helping you to choose dry fruits and nuts that you can include in your dietary platter.

Also Read: Power Ingredients to Include in Your Smoothies

1. Almonds

Almonds are healthy substitutes for your traditional snacking. They are rich in anti-oxidants, sugar, and vitamin E with zero cholesterol.

Almonds are known to treat heart diseases, blood sugar levels and help in weight management. Almonds also ensure healthy skin and boost the functioning of the brain.

28g serving of Almonds includes:

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

Almonds can be consumed raw or roasted either way. Eating a handful of soaked almonds every morning can help in reducing bad cholesterol and boosting your heart health.

2. Pistachios

Pistachios are a rich source of Vitamin E, copper, manganese, potassium, magnesium, iron, selenium, zinc, and polyphenolic antioxidants. Pistachio contains oleic acid which helps in lowering cholesterol and reducing inflammation.

Pistachios are good for the heart and help in preventing diabetes. These nuts are known for lowering bad cholesterol levels, reducing weight, and boosting immunity.

28g serving of Pistachios includes:

  • 5.72 grams of Proteins
  • 3 grams of Fiber
  • 7.7 grams of Carbs
  • 12.85 grams of Fat
  • 159 calories

You can enjoy pistachios either raw or roasted. Pistachios are also consumed as sprinkled over salads, desserts, truffles, or using them in sauces or salad dressing.

3. Walnuts

Walnut is a single-seeded, stone-like fruit. They are linked with numerous health benefits. They are loaded with vital Omega-3 fatty acids, dietary fibres, proteins, antioxidants, vitamins, and minerals.

Walnuts are good for skin and hair and prevent cancer. Omega 3 fatty acids present in walnuts help in reducing stress and boosting mood.

28g serving of Walnuts includes:

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

5-6 walnuts every day help boost your energy. Walnuts are generally eaten raw after removing the shell but you can also garnish your desserts, smoothies, salads, and cereals with this brain-shaped nut.

4. Raisins

Raisins are nothing but dried grapes with a good source of iron. These sweet and sour dried fruits are rich in sugars, fat, protein, dietary fibre, and various vitamins and minerals.

Raisins are rich in iron and can help treat anaemia. Raisins aids in digestion, regulate blood pressure and sugar levels, cures acidity, and help improve eyesight.

28g serving of Raisins includes:

  • 0.5 grams of Protein
  • 0.6 grams of Fiber
  • 3.6 grams f Sodium
  • 11 grams of Carbs
  • 9.1 grams of Sugar
  • 42 calories

Though raisins can be consumed in their raw form, the best way to consume this dried fruit is by soaking them in water overnight and then eating them empty stomach early in the morning.

5. Cashews

These crunchy textured kidney-shaped nuts are rich in nutrients and unsaturated fats. Cashews play a vital role in improving your bone health. They are rich in vitamin E and B6.

Cashews help in weight loss and help strengthen the bones. They reduce bad cholesterol from the body hence reducing the risk of heart diseases.

28g serving of Cashews includes:

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

Cashews are easy portable snacks you can munch on anytime. They can be eaten raw or roasted either way. You can add them to any of your favourite dishes. Adding Cashews to your daily diet in the form of Cashew butter is another way.

6. Dates

Dates are dried fruit hence they have a higher calorie content than that of fresh fruit. Dates are high in fibre and antioxidants.

Dates lower the bad cholesterol and are rich in disease-fighting antioxidants. They help detoxify the body by improving digestion.

1 Date (7 grams) serving includes:

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

Dates help keep your body warm in winter. Eating dates in winter with a hot cup of milk tends to reduce the risk of cold and seasonal flu in winters. You can add them to your desserts as a natural and healthy sweetener as a substitute for white sugar.

7. Peanuts

Peanuts belong to the legume family that is beans or lentils. But they are rich in proteins, fats, and various other nutrients. Peanuts are high in fat where most of the fats are good fats which help lower the cholesterol level.

Peanuts help in supporting heart health, managing blood sugar, and management of weight.

28g serving of Peanuts includes:

  • Fat: 13.5 grams of Fats
  • Protein: 7 grams of Proteins
  • Carbs: 6 grams of Carbs
  • Fibre: 2.5 grams of fibre
  • Vitamin B3 (23% of the Daily Value)
  • Vitamin B9 (17% of the Daily Value)
  • Magnesium (12% of the Daily Value)
  • 162 Calories

Peanuts are mostly consumed roasted. You can also include peanuts in your daily diet in the form of peanut butter. Starting the day with peanut butter and bread will give you a serotonin boost of energy for rest of the day. You can also add roasted peanuts to salads or consume them in the form of chikkis.

What do you think?

Written by Nirmal

Nirmal is from a finance background and is trying to explore writing. She loves researching content and believes music is a soulful therapy.

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