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Superfood special: Include these dried fruits in your winter diet

by Medically Speaking

Winter’s new phase has arrived! And, as the temperature drops, arm yourself with nourishing winter superfoods. Yes, we are discussing ‘dry fruits,’ which are a staple in India. They are commonly ingested throughout the winter since they help keep you warm and enhance your immunity to common winter diseases. Dry fruits supply your body with energy, protein, vitamins, and other essential components. Several nuts are referred regarded be dry fruits because they provide comparable advantages. If you want to lose weight, it is recommended that you include a bit of dry fruit in each meal because it is a healthier alternative to fried meals.

These nutrient-dense dried fruits have several health advantages, including the capacity to fight infections, increase immunity, and improve digestion.
They are widely accessible on the market and may be consumed either raw or cooked. Remember that consuming too much dry fruit can cause digestive troubles, weight gain, and other complications.

1. Raisins (Kishmish)

Raisins are dried grapes that are high in vitamins and minerals. Because they are naturally sweet and heavy in calories, they are a delight for individuals with a sweet tooth. It aids digestion and provides dietary fibre, which helps to decrease dangerous cholesterol levels. It also has sufficient levels of iron, calcium, and boron, all of which promote bone health and the prevention of osteoporosis. Iron also promotes the formation of red blood cells, which helps to avoid anaemia. They include anti-oxidants, which help to fight against diseases like as cancer and heart disease. Seeded raisins have 122 calories in one-fourth cup due to their high sugar and calorie content, therefore eat them in moderation. They are delicious with cereal, yoghurt, cookies, bread, oats, and bread.

2. Dried dates

Dates are a superfood that is commonly seen in Indian households. Dates, which are eaten raw or used in desserts, include calcium, magnesium, potassium, iron, and other elements that can benefit your health. Polyphenols in dried dates can aid in diabetes management, digestion, and cancer prevention. They also aid in detoxification and inflammation reduction. It may alleviate digestive issues as well as successfully and naturally induce labour, making it useful for pregnant moms as well. Dates, a nutrient-rich energy source, are frequently used in protein bars. One-fourth cup of chopped dry dates has 125 calories. Despite its high caloric content, it has a low glycemic index due to its high fibre content. Two to three dates can be eaten while on a diet, which can help you fulfil your sweet appetite.

3. Pistachios (Pista)

India is well-known for its delectable pistachios. Potassium and healthy fat, which are rich in pistachios and have anti-inflammatory and antioxidant properties, are beneficial to your heart. Pistachios are excellent for gut health because of their capacity to increase healthy gut flora.

Furthermore, it can improve the percentage of healthy bacteria to hazardous bacteria, which is favourable to your heart’s health. They also help with weight reduction since their high protein and fibre content keeps you feeling fuller for longer. Pistachios have 173 calories in a quarter cup, making them a filling snack for dieters. Eat them in moderation since they contain salt. Excessive salt consumption may be hazardous to your health. They are commonly used in sweets, ice cream, and dessert meals.

4. Cashew nuts (Kaju)

Cashews are healthy nuts that have several health advantages. They are high in magnesium, copper, and manganese, all of which promote brain function, bone health, and immune system performance. It also includes antioxidants, which aid in disease prevention. Cashews may also improve heart health by raising good cholesterol and decreasing blood pressure. They are also an excellent source of energy. Cashew is a versatile nut that may be utilised in a wide range of meals, including soups, salads, and stews. Cashew nuts are used in several traditional Indian desserts, including Barfi and Laddu. Cashews have 170 calories per quarter cup, making them a low-calorie nut that can help you lose weight. It’s fantastic as a snack or with salads. It should be noted, however, that raw cashews have a high salt and oil content, which may be lowered by roasting them.

5. Almonds (Badaam)

Almonds are well-known for their ability to improve memory. After soaking them all night, consuming them in the morning can increase cognitive performance. They are high in vitamin E, which improves memory and reduces the incidence of dementia in the elderly.
They can also prevent plaque accumulation in your arteries, decreasing your risk of heart disease. Almonds are high in magnesium, which may help you regulate your blood sugar levels. Because they include fibre, healthy fats, and protein, they may aid in weight loss. A quarter cup has 162 calories (23 almonds). Almond milk and flour are versatile ingredients that may be utilised in a number of ways. They can also be used as a garnish on desserts such as kheer.

6. Walnuts (Akhrot)

Walnuts are a delightful and nutritious snack. They include a high concentration of antioxidants, which enhance skin health and mitigate the effects of high cholesterol. Walnut fatty acids may be beneficial to your heart and reduce your chances of getting heart disease.

They also increase the quantity of helpful bacteria in the stomach, which improves gut health. With proper gut health, many illnesses may be prevented. Because walnuts contain vitamin E and polyunsaturated fats, they help your brain by lowering inflammation and increasing brain function. A quarter cup of walnuts, which are commonly used in salads, desserts, stir-fries, and yoghurt, has around 190 calories. Some persons who are allergic to nuts should avoid walnuts, and walnuts can irritate the stomach if ingested in excess.



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