Dry fruits are considered a superfood because of their various benefits. They have a high nutritional value and contain huge amounts of vitamins, minerals, and antioxidants. They provide relief from ailments or diseases, enhance immunity, reduce blood pressure, sugar, or cholesterol, and much more. So, we can say that dry fruits have superpowers! We must not underestimate the superpowers of dry fruits and hence include them in our daily diet.
Dry fruit consumption in India
- There are many ways of consuming dry fruits. Nowadays, you can get Dry fruit Mixes or trail mix, flavoured dry fruits or consume them as they are.
- Dry fruits are a huge part of Indian cuisine. Most Indian sweets contain large amounts of dry fruits. Dry fruits can be used in preparing sweets as dry fruits like kishmish, dates, and cashews are naturally very sweet. The famous Kaiju Katli that is relished during special occasions is made entirely of Cashews. Gajar ka Halwa has chopped almonds, cashews, and walnuts.
- Laddoos are a fast and easy way of consuming dry fruits. You can incorporate many dry fruits into one laddoo. They do need a lot of time for preparation and are an excellent method of instant energy.
- Raisins, cashews, and badam are used as garnishes for curries and sabzis. We Indians believe in having all flavours i.e., sweet, savoury, spicy, tangy, and salty. Along with providing nutritional value, the dry fruit’s sweetness evens out some dishes’ spiciness.
- Chikkis are another great snack that is widely consumed in India. It is available everywhere and is pretty affordable too.
- Dry fruits make a great snack because they’re easy to digest, portable, and calorie-dense. Dry fruits can be added to smoothies, yoghurt, or oatmeal to boost fibre and antioxidants.
Dry fruits for sustaining a healthy lifestyle
Everything should be consumed within limits. Excess consumption can have adverse effects and take a toll on our health. Lesser consumption can refrain us from receiving the advantages. Thus, the amount of dry fruits that fit in your fist is the recommended daily serving.
Dry fruits help keep heart diseases at bay, maintain cholesterol levels, prevent anaemia and improve your overall haemoglobin levels. Let us see the benefits of dry fruits more closely here:
Cashews
- Cashew is beloved by all for its versatility and its rich flavour. It provides Vitamin E, Vitamin B6, proteins, and magnesium in high amounts.
- It helps in controlling weight loss and reduces bad cholesterol.
- Cashews also reduce the risk of heart disease. As they are high in calories, consumption should be limited.
Almonds
- Almonds or badam are commonly consumed as dry fruit because it has many health benefits. Almonds are rich in Vitamin E, essential oils, and anti-oxidants. Badams can be eaten raw, soaked, or in roasted form.
- For better results, consume a handful of soaked almonds every morning for a healthy mind and body.
- Almonds keep your skin and hair healthy and help control blood sugar levels.
Walnuts
- Walnuts are a single-seeded, hard stone-like fruit loaded with antioxidants, minerals, vitamins, and omega-3 fatty acids.
- Fatty acids in walnuts may help reduce fat in your body and keep your heart healthy.
- Walnuts are good for your hair and face. They help reduce stress and can also help prevent cancer.
Raisins
- Raisins or kishmish are dried grapes that taste sour and sweet. They are a rich source of iron and are very beneficial to treat anaemia.
- Daily consumption of raisins can be excellent for your digestive system and can help to treat acidity and constipation.
- They also promote weight loss if consumed constantly.
Pistas
- Pistas or Pistachios are excellent in boosting immunity and helping in lowering bad cholesterol levels. For people who have a habit of constantly munching, pistas can be a good option for them.
- Pistas help suppresses hunger and fuel your body for a long time. They are rich in copper, manganese, potassium, zinc, anti-oxidants, and Vitamin E among other micronutrients.
- This heart-shaped dry fruit has anti-inflammatory properties that provide various benefits.
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