These days every diet specialist recommends the intake of a handful of dry fruits everyday as they can help you stay fit and maintain a good health. These superfoods are packed with monosaturated fatty acids (good fats), vitamins, minerals, fibers and proteins that provide a sustained energy and keep you full for a long time and thus help in weight management.
However, just like everything else, an excess of dry fruits can also be harmful. They contain higher calories than fresh fruits, so one should be good with a handful of them, not more. Munch on them between meals or sprinkle some nuts on oats or smoothies.
If you want to avoid piling junk for the 4pm hunger attack, why not munch on a few of these nuts. The vitamin E, Vitamin B, proteins and mono and polyunsaturated fatty acids content of almond will keep you energetic through-out the day.
Who doesn’t like cashews, and thankfully in the 16th century they were brought to India from Brazil and Portuguese. They are packed with vitamins, anti-oxidants and minerals that are required for the normal body functioning. They are also known to be effective in migraine headaches.
Raisins are healthy alternatives to mindless sugar-rich snacks. If you have a sweet tooth, raisins come as the best choice to satisfy that urge without the side-effects that processed sugars come packed with; and as an added advantage they help with gastrointestinal problems and constipation.
Walnuts are one of the healthiest nuts that date back to 7000 BC. However, many people avoid eating walnuts believing that they are high in calories, but the fact is that they must be included in everyday diet for improving metabolic rate and maintaining a healthy heart.
Dates are among the sweet dry fruits that strangely help to lower cholesterol levels and are strongly recommended for expecting mothers due to their high iron content.
HEALTH BENEFITS OF EATING DRY FRUITS
Precaution is always better than cure. Almonds act as strong suppressors of lung and prostate tumour growth; their flavonoid content is effective in suppressing breast cancer. Also, the anti-oxidant properties of cashews and walnuts help eliminate free radicals, which are one of the prime causes of cancer.
It’s not just a healthy mind but also a healthy heart that resides in a healthy body. Being rich in monounsaturated fats; cashews, almonds and walnuts reduce triglyceride levels and help maintain a healthy heart. They lower the cholesterol level and prevent cardiovascular diseases.
With the changing lifestyle and increased stress levels, managing a healthy weight has become one of the most common health issues. Almonds and walnuts are not just tasty snacks but are also packed with proteins that keep you full for a long time, thus preventing mindless eating.
Also they keep you energetic throughout the workout session and help you build muscles. What else do you want!
Raisins and Dates are rich in iron and are readily recommended to anaemia patients. Expecting mothers are also encouraged to increase their intake of raisins and dates to cope up with the drop in haemoglobin levels during pregnancy.
Now this is one of the most interesting reasons for munching on dry fruits and nuts. Raisins contain Resveratrol, an antioxidant that can slow down the process of aging and keeps our skin healthy. Walnut’s linoleic acid content nourishes the skin, improves texture and prevents fine lines and wrinkles. Almonds are found to be effective in treating acne while cashews reduce tanning and prevents skin damage.
Eating a handful of nuts every day can prove to be beneficial for people suffering from type-2 diabetes. Walnuts, dates and almonds are the best choices for diabetic patients as they do not increase the blood sugar level drastically. Diabetic patients and in fact other people also, must eat nuts along with food (high Glycemic index) to potentially slow down the absorption of carbs.
7. Sexual Health
For an overall good sexual health, do not forget to munch a handful of nuts every day. Raisins contain an amino acid called Arginine which is known to reduce sexual weakness and helps with erectile dysfunction. Also, walnuts are known to improve sperm quality.
Raisins contain a good amount of calcium, boron and magnesium; which are necessary for proper bone formation. They also promote good dental health, so your kids may not suffer from frequent tooth cavities and pain in the gums. The boron content is also important for menopausal women suffering from osteoporosis (brittle bones). Cashews are also a rich source of calcium. So, next time your grandma complains of joints pain, ask her to eat dry fruits regularly.
Remember Amitabh’s dialogue in Piku, “Insaan ka emotion uske motion se juda hai!” Dry fruits like almonds, raisins and prunes are a wonderful source of dietary fibre that aids in digestion and relieve constipation. Prunes prove to be particularly great because they are not only rich in fibre, but also contain sorbitol, a natural laxative.
Cashews are said to help in relieving migraine pain. Walnuts are said to improve the memory; they contain a combination of omega 3 fats, polyphenols and other bioactive substances which are responsible for this beneficial effect.