7 Nutrient-Packed Dry-Fruits Options For Your Winter Diet
Dry fruits and nuts are densely packed with nutrients, be it fats, fibers, proteins, vitamins, or minerals. The consumption of these small evergreen food items would turn your winters into a healthy time.
They say the best way to eat a healthy and nutrition-filled diet is to eat what is in season. This means that you focus your meals around seasonal fruits and vegetables. This would also mean you eat what is fresh, and not what was harvested months ago. While vegetables and fruits are known to be the bedrock of any balanced diet, dry fruits, nuts and seeds also offer a whole lot of nutrients we cannot ignore. Dry fruits and nuts are an essential source for vitamins which are also quite important during the time of winters, for that is also the season for cold and other seasonal ailments of the same kind. To help maintain a healthy immune system this winter, that will help you ward off coughs, colds, and congestion when the temperatures dip, get yourself and your family seasonal dry fruits that can provide you not only with vitamins but also with other nutrients such as fibers and protein. Here is a list of top 7 dry fruits that your winter’s diet must include:
If you are looking for nuts that are extremely nutrient-dense then look no further, for walnuts have everything that you need. These small brain-shaped nuts are loaded with omega 3 fatty acids and might prove to be good for your cardiovascular health. Moreover, walnuts rank second on the list of antioxidant-rich foods, just next to blueberries.
Walnuts are also exceptional for brain-health. So for all kids studying through the winter months, a handful of walnuts is quite a healthy snack.
Enjoy walnuts as part of homemade trail-mixes or in your kheer this winter.
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There is no doubt in the antioxidant properties of raisins. Not only do raisins come loaded with fiber and mineral, but they are also full of healthy vitamins. A ½ cup serving of raisins can provide you with 45 milligrams of calcium, which amounts to 4% of your daily requirement. Thus proving the fact that these antioxidant-filled dry fruits can be quite beneficial for the health and development of your bone structure.
However, raisins are high in sugar. Around 43 grams of raisins can provide your body with 129 calories, due to which your consumption of raisins must be limited. Those suffering from Diabetes should only consume raisins after checking with their doctor.
For runners, or those who lead very active lifestyles, a few raisins before a strenuous workout can also provide the body with the required burst of energy.
Also Read: A To Z Of Antioxidant-Rich Food | Complete List Of Food Items To Fight Free-Radicals
3. Cashew Nuts
Cashew nuts too, just like any other nut, have an adequate amount of antioxidants, vitamins, and minerals. In addition to that, other minerals such as calcium and magnesium in cashew nuts help with the overall development of one’s bone structure. A daily intake of cashews is linked with the overall decrease in the risk of developing gallstones.
Almond is one of the healthiest food items that are available throughout the year. It’s extremely rich with fiber, a nutrient that benefits your body’s metabolism and promotes weight loss. These nuts act as a storehouse for proteins, fiber, good fats, and vitamin E, all of which are extremely essential for one’s well-being. Almonds are good for one’s cardiovascular health, help manage the overall weight, and support the development of muscular tissues.
These seeds of the pistachio tree too, just like any other dry fruits, contain an extraordinary amount of antioxidants, good fats, and fiber. Not only are these seeds flavorful and rich with a nutty taste, but they also contain a healthy amount of minerals such as potassium, manganese, and zinc, which are all helpful in maintaining your blood pressure and bone structure. In fact, the amount of antioxidants in these small pods is highest among all the other nuts, which further makes them a perfect part of your antioxidant or free-radical scavenging diet.
Groundnuts, or peanuts, are one of the most popular snacks in the world. You must have tried out these dried legumes at least once in your life (that is if you are not allergic to nuts). Their nutty flavor goes well with all sorts of ingredients. Unlike many other items on this list, groundnuts can be added both to sweet dishes as well as the ones that are savory. Peanuts are a reliable source of healthful fiber, protein, and fats. And most of all, they contain an adequate and impressive amount of potassium, phosphorus, and magnesium, along with a healthy dosage of vitamin B-3 and vitamin E.
7. Macadamia Nuts
As one of the evergreen trees native from Australia, macadamia nuts can be enjoyed throughout the year. So not only can these nuts prove to be a great addition to your winter’s diet, they can also be considered a healthy addition for your regular diet in general. A single serving of macadamia nuts can give you a healthy dosage of protein, manganese, thiamine, and iron. And all of these nutrients have a specific nature of work attached to them. Copper however, is a mineral that most of the other nuts lack, and this mineral is used for the production of haemoglobin cells in the body, which further increases the amount of oxygen flowing through the system and prevents disorders caused by its deficiency such as anemia.
Say what you will about the different kinds of dry fruits and nuts that are listed above, it goes without saying that these extraordinary small packets of nutrients can help you go through your winter with a hale and hearty immune system. They can aid in the strengthening of your immune system (thanks to their antioxidant content), they could help in the development of your muscular tissues (thanks to their protein content), and most of all, their consumption can easily help you by keeping a check on your weight (thanks to their fiber and good fat content).