Nuts and Dry fruits are nutritionally rich food, containing most of the vitamins and minerals that body requires. Nuts are among the best sources of plant-based proteins. Almonds, cashews, walnuts and pistachios are the most commonly consumed nuts. Other nuts are hazelnuts, pecan, and Brazil nuts. Dried fruits are those fruits whose most of the water content is dried either naturally or with the aid of dehydrators. Raisins, Munakka, khajoor,figs, chuhara, apricots, and apples are most common dried fruits consumed. Nuts and dry fruits mentioned are very nutritious, healthy and can provide numerous health benefits. We have to include them in our everyday diet to get its nutritional benefits and make our body healthy.
Almonds, Hindi name Badam are known as the “KING OF DRYFRUITS” as they are rich in essential fatty acids, fibre, protein, vitamins and minerals. We can include them as everyday fruit, as a single serving of Almonds makes for a nutritious and filling snack. Almonds are the most consumed dry fruit as compare to other dry fruits. Health benefits of Almonds are:
1. They are high in Monounsaturated fatty acids (MUFA) and Vitamin E. MUFA in Almonds helps to slow down the release of glucose into the blood stream and thus preventing sudden spikes in the blood sugar levels. For Diabetic persons, it helps to control blood sugar.
2. High Dietary fiber, proteins and good fats present in almonds gives feeling of satiety and further preventing from overeating.
3. Presence of magnesium and potassium help to maintain normal blood pressure and heart function.
4. Consuming Almonds help in maintaining cholesterol levels.
5. Consuming Almonds also helps to strengthen bones , protects from fractures and promotes healthy skeletal growth, as they are rich in calcium and phosphorus.
6. Consuming Almonds helps in brain development , improves memory and improves vision of eyes.
Cashews , Hindi name kaju are the second most consumed dryfruit. They are low in sugar and rich in fiber, heart friendly fats and plant protein. It has high levels of minerals like copper, phosphorous, zinc, magnesium, iron and selenium, which are important for energy production, brain health, immunity and bone health. They are naturally cholesterol free nuts. Health benefits of cashews are:
1. Consuming cashews improves blood circulation and control blood cholesterol.
2. Cashews are also a rich source of antioxidants and MUFA which promotes cardiovascular health. They can lower the risk of cardiovascular diseases. This may occur by reducing blood pressure and bad cholesterol levels.
Walnuts, Hindi name Akhrot commonly known as a brain fruit. Walnuts are good source of protein and dietary fiber. They have a number of Neuro protective compounds such as Vitamin E and flavonoids. It also helps to destroy harmful radicals that can cause dementia. Researches has shown that it is high in ALA (Alpha Linolenic Acid) which is an omega fatty acid and melatonin content which may be responsible for its chemo-preventive properties. Other Health benefits of consuming walnuts are:
1. Presence of biotin helps to strengthen hair and reduces hair fall.
2. Rich in B- Vitamins and antioxidants, they delays and helps to prevent wrinkles and other signs of aging.
3. Consuming walnuts during pregnancy helps in reducing the symptoms of nausea and also helps in proper brain development of embryo because walnut is rich in Omega 3 fatty acids, which help to promote healthy brain cells in baby.
4. Consuming them also help to build a healthy immune system.
Pistachios, Hindi name pista are not only tasty and fun to eat, but also highly nutritious. They are a great source of healthy fats, fiber, protein, antioxidants and various nutrients, and may support weight loss, gut health, blood sugar control, and heart health. They are among the most antioxidant rich nuts available and are among the lowest calories nuts. Health benefits of consuming pistachios are:
1. Consuming pistachios may prevent cell damage and play a key role in reducing the risk of certain conditions, such as cancer.
2. Consuming pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.
3. Pistachios are high in fiber, which is good for your gut bacteria.
Raisins, Hindi name Kishmish are basically dried grapes, which are good source of soluble fiber, which aids digestion and reduces stomach issues. They are also packed with Vitamins, minerals, antioxidants, phytonutrients and acids, like tartaric. Research shows this may have anti-inflammatory properties, which may improve intestinal function, and help regulate the balance of bacteria in your gut. Other health benefits of consuming Raisins are:
1. Raisins are rich in potassium content, and as potassium is a natural vasodilator that relaxes our blood vessels, improves blood circulations and thus helps in maintaining BP and provides relief from Hypertension.
2. Consuming raisins helps to prevent constipation, abdominal pain, gas, bloating and flatulence due to presence of dietary fiber.
3. Consuming raisins in your diet helps to prevent anemia, as they are good source of iron. Iron is important for making red blood cells and helping them carry oxygen to the cells of your body.
4. Raisins also have antibacterial, antiviral and antifungal properties that help to reduce the risk of various infections.
Dates, Hindi name Khajoor are the Energy Booster Dry fruit, as being naturally high in sugars such as glucose, fructose and sucrose. It is often used for breaking fasts since it helps to revitalize the body instantly and immediately provides energy. It strengthens the nervous system as they are loaded with potassium and contains little sodium thus keeping our nervous system in order. They also contain Vitamins such as B1, B2, B3 and B5. Other Health Benefits of consuming Dates are:
1. Dates are an excellent source of iron and hence extremely beneficial for people suffering from anemia.
2. Dates also contain calcium which can help to build strong bones, teeth. They are rich in selenium, manganese, copper and magnesium and all of these are required when it comes to keeping our bones healthy and preventing conditions such as osteoporosis.
3. The fiber content present in dates helps to promote digestion and also relieves constipation.
Figs, Hindi name Anjeer are a powerhouse of nutrients like iron, potassium, calcium, magnesium, copper, antioxidants which contribute to overall health and wellness. Consuming figs helps to boost heart health, helps to reduce the level of triglycerides in the body, which are fat particles that circulate in the blood stream and are a major cause of heart disease. Figs satisfy sweet cravings as are a natural source of sugar. Other health benefits are
1. As figs are good source of fiber, consuming it relieves constipation. It helps in weight management also as high fiber gives satiety, one have a feeling of full stomach for long time.
2. Figs contain potassium, which help in maintaining BP, because it tend to negate harmful effects of sodium.
3. Figs are also rich in Vitamin K, which can interfere with blood thinning medications and cause them to be less effective.
Best way to consume Nuts and dry fruits
1. They make an excellent snack at any time of the day, especially in the middle of the afternoon when you are low in energy levels. You can dry roast the nuts without adding extra oil, butter or salt.
2. Consuming soaked Nuts and Dry fruits regularly on an empty stomach in the morning can help you avoid many diseases. As soaking dry fruits helps in replenishing moisture and fortifying other nutrients present in them. It also ensures better digestion and enhances the flavor.
3. You can add roasted and powdered nuts and dryfruits on your milkshakes, puddings, desserts, ice creams, mocktails, salads, porridges, halwas.
4. You can use powdered nuts in gravies also. Cashew, almonds, raisins, dates, figs can used in chutnies like coconut, dhaniya, pudina, dates and figs chutney, saunth, tikki, cutlets, kababs.
5. Quantity of dry fruits to be consumed is your own hand fist in a day. As excess of everything is bad. You should not consume more than the required quantity, as it can be toll on your overall health.
