Dry fruits and Nuts - the best nutrient-packed addition to your diet!

Dry fruits and nuts are high in nutrients and bioactive compounds like high-quality vegetable protein, fibre, minerals, tocopherols, phytosterols, and phenolic compounds. They provide energy and warmth to the body in addition to nutrients. According to research, eating a variety of tree nuts and dried fruits lowers the risk of gallstones and coronary heart disease in both genders, as well as type 2 diabetes in women.

Small-scale studies also indicate that they reduce the risk of hypertension, bad cholesterol, cancer, and inflammation. Furthermore, eating dry fruits and nuts lowers oxidative stress, blood pressure, and visceral adiposity. Contrary to popular belief, eating nuts on a regular basis promotes weight loss rather than obesity. Dry fruits and nuts should be included in both children's and adults' regular diets, with allergies in mind.

Why are Dry Fruits classified as Superfoods?

Superfoods are food items that outperform other food items in terms of nutritional value. Even small amounts of a superfood can provide a lot of nutrition in the form of nutrients, vitamins, minerals, and proteins. Many times, superfoods are referred to as such because of a unique characteristic or benefit that they provide, such as relief from an ailment or disease, increased immunity, lowers blood pressure, sugar, or cholesterol, and so on. Because of the numerous health and other benefits that different dry fruits provide, they are frequently referred to as superfoods. Dry fruits, like berries and nuts, contain a lot of antioxidants. They are also high in other nutrients, and some dry fruits are thought to have unique properties such as preventing ageing, sharpening the intellect, and much more.

Best Dry Fruits for Consumption

There are numerous dry fruits that can and should be included in a person's daily diet. Some of these are excellent, while others are even better. So, which dry fruits are the best and most beneficial, and why? Almonds are the first on the list because they have no cholesterol and are high in antioxidants and fibre. Aside from that, they're great for your skin, hair, and overall health. They are also thought to protect against heart disease and a variety of other ailments. Cashews come in second on our list because they are high in Vitamin E and B6. They are also high in protein, potassium, monounsaturated fat, and fibre. Walnuts come in third place on our list because they are high in Omega-3 fatty acids, proteins, fibre, antioxidants, vitamins, and minerals. Next on the list are raisins, pistachios, and dates. These dry fruits are high in vitamins and proteins, and they also help to boost immunity and prevent lifestyle diseases like cholesterol and diabetes.

Since pre-agricultural times, nuts and dry fruits have been a part of the human diet. They are now eaten as a healthy and satisfying snack, as part of desserts, whole, preserved, or candied, with cereal, in ice creams, biscuits, and other baked goods.

Dried fruit and nuts consumption has increased significantly around the world as a result of numerous guidelines that recommend including them in diets for a healthy lifestyle.

Dry fruits are fruits that have lost most of their water content through artificial means, such as raisins, prunes, apricots, and figs. They are nutrient-pack and have a much longer shelf life than fresh fruits.

Dried fruit typically contains four times the nutrients (fibre, minerals, and vitamins) as fresh fruit. As a result, a small serving of these meets a significant portion of the daily recommended intake value for several vitamins and minerals.

They also contain polyphenol antioxidants, which have been linked to a variety of health benefits such as increased blood flow and better digestive health.

Fresh fruit is preferable for people who want to lose weight because it contains more quantity as well as water. As a result, fresh fruits aid in weight loss. Dry fruits are the calorie-dense counterparts that will keep you fuller for longer.

Here’s how dry fruits can help your body:

• Immunity Booster – Proteins, potassium, calcium, and essential oils are abundant in dry fruits. All of these ingredients work together to boost immunity.

• Aids weight loss – Consuming small amounts of dry fruits and nuts may aid in weight loss. Fats, carbohydrates, and sugar are not present in the foods, but good fats and essential oils are.

• Healthy skin – Fruits like raisins and dates can help you achieve youthful and younger-looking skin, as well as keep it bright and shining. These products contain a high concentration of essential oils and antioxidants, which help your skin rejuvenate and prevent ageing.

• Ease Constipation – Dry fruits contain dietary fibres that aid in the prevention of constipation and the maintenance of a healthy gut.

• Cancer prevention – Breast cancer is common in women; however, studies show that almonds and cashew nuts, due to their high antioxidant content, can help prevent it.

• Healthy bones and better mental health – Dry fruits are beneficial in the treatment of depression and stress. They are also high in protein and calcium, which help to keep bones healthy and strong.

Dry fruits are beneficial in the treatment of depression and stress. They are also high in protein and calcium, which help to keep bones healthy and strong.

Dry fruits are nutritious, but only when consumed as part of a well-balanced diet. It's important to remember that dry fruits are small, concentrated packages of sugar. As a result, it is best to think of them as supplements rather than meal replacements.

Antioxidants are abundant in apricots, apples, prunes, pumpkin seeds, figs, currants, and cranberries. Dry fruits with high nutritional value, such as cashews, walnuts, and almonds, have long shelf lives and can be easily transported as healthy snacks to satisfy hunger pangs.

You can eat these as snacks or in desserts and other delectable dishes. Dry fruits are used in a variety of delicious and simple recipes, such as stews, desserts, salads, porridge, and a variety of other dishes.

Some of them are listed as below - 

1. Sweets made out of dry fruits such as laddoos, barfis, and modaks

Incorporating dry fruits into Indian sweets can be the best way to add an extra punch of nutrition to combat the guilt that comes with consuming so much sugar!

• Christmas fruit cake/plum cake

Everyone knows that a Christmas celebration isn't complete without a magnificent Plum cake studded with dried fruits. Did you know that the tradition of Christmas Plum Cakes began when people ate porridge to fill their stomachs after fasting for a whole day? Soon, this porridge was flavoured with honey, dried fruits, and spices, and it evolved into a pudding - and then a cake.

• Dry fruit Milkshake

The addition of dry fruits to milkshakes, either alone or in combination with fresh fruits, adds a nutritional boost while also increasing the overall richness. Dry fruit milkshakes can be consumed in the morning for a nutrient-dense breakfast!

• Kashmiri Pulao

Source: https://www.vegrecipesofindia.com/kashmiri-pulao/

Dry fruits, along with a fragrant blend of spices and long-grained rice, add a touch of royalty to this popular Northern Indian dish. After being cooked in milk, the rice is loaded with cashews and almonds.

• Kesar Pista falooda

Source: https://home-delivery.nearbyshop.in/spl-dry-fruit-falooda-medium/

It is well known that the combination of fragrant saffron and the nutty flavour of pistachio is unrivalled. Along with these two, Sabja seeds are mixed with condensed milk to create a rich, creamy dessert that is popular among Indian people with a sweet tooth.

• As an addition to fruit salads and oats

The addition of dry fruits, oats and fruit salads helps greatly improve the, in terms of nutrition, flavour, and texture.