How To Incorporate Dry Fruits In Your Diet Effectively? - InlifeHealthCare

How To Incorporate Dry Fruits In Your Diet Effectively?

Dry fruits in diet

“It’s his exam today. And I know what a mother wants for her child. She wants that he should succeed in every exam of his life. He may be too young to understand but I know what is important for him. I am a mother after all. 

I remember soaking almonds in the water last night and I know he will again make a fuss about it. But it is the need of the hour. I want him to do well and it will give him strength.

My dear son, don’t ever feel alone in life for your mother is always there for you. And wait! Have it and go. I know you are nervous and I’m nervous too but that’s how we face challenges and grow together. Almonds will give you strength and will boost your immune.

I have taken care of everything I could from my side and now it’s your turn.  All the best for your exam dear. Do well.”

The reason why dry fruits should be an important part of your dietary regime is that they are rich in vitamins, antioxidants, minerals, proteins and dietary fibre. Dry fruits are not only healthy nutrient-packed delicacies, but also combine to form a powerhouse of nutrients in a small shell. 

What Dry Fruits To Include In Your Diet?

Dry fruits are normal fruits out of which the original water content is removed naturally by sun drying or artificially by using special dryers and dehydrators. This process does not impact the nutrient content from the fruit which makes it more delicious. 


Almond nuts are high in nutrient content and have the most amount of nutrients when compared to other dry fruits. Almonds are rich in Fibre, Protein, Manganese, Vitamin E and Magnesium. It also contains Vitamin B12, Copper and Phosphorus in smaller amounts. 

Almonds are the healthiest substitute for junky snacks although they are high in sugar. They are rich in antioxidants and have zero cholesterol. Besides being great for skin, hair and teeth, almonds are also known for supporting health against respiratory and heart diseases. 

Another way of consuming almonds is making whole milk from the almond nuts. Almond milk is one of the best substitutes for cow’s milk.

Cashew Nuts


Cashews are a rich source of fat and are found to be the source of Vitamins E and B6. They are also an amazing source of magnesium. 

Cashews are sometimes consumed as salted snacks but are generally added to many dishes for texture, taste and garnishing. The taste of cashew nuts are very unique and are the best when had with favourite sweets and desserts across the whole world.

Cashew milk is also another new founding of alternative milk, that substitutes cow milk as plant-based milk. 


Walnuts are a rich source of many nutrients including Omega-3 fatty acids, dietary fibres, proteins, antioxidants, minerals and vitamins. 

These nutrients in walnuts when consumed, help in preventing chronic conditions like psoriasis, asthma and arthritis. Hence, it can be concluded that walnuts contain nutrients that are anti-inflammatory in nature. A boost in the good cholesterol or HDL in our body is also powered by walnuts. 

Walnuts also contain antioxidants -including tannins, phenolic acids, and flavonoids apart from Vitamin E. 

Walnuts are found in shelled or non shelled forms and both of them are equally nutritious. The skin contains most of the antioxidant content. Walnuts can also be consumed raw, as butter or as a part of a mix with cornflakes too. 


The relishing salted pistachios are a favourite to all age groups all around the world. They are not just edible delicacies, but their shells are also used for fun activities related to art and craft.

For health, pistachios are a good source of Vitamin B, Protein, Calcium and dietary fibres. They contain a good amount of calories, which makes it a healthy snack for sports activity breaks too. They are good for the heart since they help in lowering the level of bad cholesterol that in turn helps to prevent diabetes and boosts overall immunity.


Dates are a good source of various minerals and nutrients that are hardly found in fruits and other dry fruits. They contain boron, cobalt, copper, fluorine magnesium and manganese apart from zinc. The nutritional content in dates are dietary potassium, protein and fibre. 

Dates are consumed either directly raw, as syrups or are mixed in a shredded portion in dishes. They are essentially a rich source of iron and are usually suggested for all age groups. 

Since they are rich in protein and fibre, they are known for providing relief from conditions like constipation and aiding the treatment of conditions like anaemia.



The most favourite dry fruit around the world is raisins. Raisins are made from grapes by sun drying or dehydration. They are not only good for health but are also delicious little sweet bites that can be added in both sweet and savoury food dishes. They reduce acidity and also help in smooth digestion.

The taste of raisins depends on the origin of the grapes it is made from. Raisins have a high concentration of fructose and glucose which helps in gaining weight. Even when there is too much of this acid in the blood, have raisins. It neutralizes the acids.

Raisins are made from dehydrated grapes and are used in both sweet and savoury food preparations. They are good for health and have been known to reduce acidity and help in digestion.

Bonus – Amla Candy!

If you are an Indian, there is no chance that you have not come across the favourite natural candy – the Sugar Coated Amla!

Amla in a dried form can be chewed on when coated with sugar. This treatment to the amla fruit is because it is comparatively bitter to taste otherwise.  Amla murabba is the name of the candied pickle famously made in India. 

It comes with all the benefits of amla including immunity boosting, controlling diabetes, preventing heart diseases and eye care. 

In What Ways Can You Add Dry Fruits To Your Diet?

Dry fruits, as we all know, are favoured either in their raw form or lightly salted form for evening snacks and along with tea. 

A lot of parents tell their toddlers to have dry fruits regularly. A classic way of making them eat these dry fruits before they step out for school is seen in many houses. 

On the off chance that you need to get the most extreme profit by nuts, it is encouraged to devour them toward the beginning of the day. Including nuts in your breakfast can enable you to avert exhaustion and easily manage pulse in your body.

For example, you could be having your daily cereal in the morning in the form of cornflakes, oats, or muesli with milk. Try adding some dry fruits to this to not only make it nutritiously wholesome but also give a kick in the taste with some surprising raisins, almonds and walnuts

Another healthy recipe that does not require any added sugar, is the dry fruits laddu favoured by toddlers to elders.

Another way of having you dry fruits at breakfast is with your favourite pancakes. Pancakes are loved by all age groups and to top the relishing syrup on pancakes, add some cashew and raisins to make it the most delicious breakfast. 

Healthy Dry Fruit Breakfast

The classic method of consuming milkshakes is the dry fruit shake. It is not only easy to make but also gives you the benefit of the doubt to add whichever dry fruit you like. What’s more, you can season it with some cardamom powder while blending it with milk.

Counting dry organic products in your child’s eating regimen can support his general development and advancement. If your particular child thinks that it is hard to bite these solid nuts, you can even crush and serve them as a fine powder. Doing as such can remove all the hazard and yet will give all the needed nutrition.

Children would like to have the most loved kishmish (raisin), however, would avoid eating walnuts and dates. Then again, almonds are very celebrated among children. 

Carbohydrates act as athlete fuel for those who want to avoid feeling tired and also who want to gain back their energy after exercise. Indeed, sugars are a competitor’s fuel. For the people who play sport, dry fruit is one of the best ways to gain enough energy instantly. It also helps it keep the energy level up throughout the activity.

Dried organic products, for example, raisins and almonds are for the most part made out of starches (so normal sugars). Additionally, they are high in, which facilitates proper digestion. These products act as a good energy source throughout the activity.  Worth referencing too is their high nutrient B content, which enables your vitality to work its way into your muscles.

What Is The Best Time To Consume Dry Fruits? 

Specialists propose that nuts and dry organic products are one of the most beneficial nibble choices around. Antioxidants are essential for the fight against inflammation and cell damage caused by free radicals. Nuts are likewise wealthy in fibre, solid fats, nutrients and minerals and research indicates they help to bring down cholesterol, improve vein capacity and advantage muscles and joints as well. 

A few nuts might be high in fats, which is the reason they are encouraged to be expended in restricted amounts and at an assigned time with the goal that it doesn’t influence your wellbeing. 

Nuts contain various sorts of large scale supplements like iron, nutrients, minerals, calcium, omega-3 unsaturated fats, unsaturated fats and numerous other small scale supplements, for example, copper, manganese, magnesium, potassium and zinc. In short, these are known as power generators for our body. 

They assume a significant job in accomplishing various medical advantages. However, it is essential to give proper intervals between the consumption of these superfoods during a day to get the best benefits out of them. 

Date Palms

In order to receive the best of eating these dry fruits, it’s encouraged to expend them toward the beginning of the day. The main reason for this is because some of them contain a high amount of calories and having them at the beginning of the day helps in losing out those calories throughout the day when compared to consuming them at night. 

Devouring nuts alongside breakfast can enable you to avoid exhaustion and easily control circulatory strain in your body. They are very important to remove cholesterol from the blood and improve heart health.

Here is how you ought to expend these healthfully thick sustenances. 

Morning – Almonds can give constructive outcomes on your wellbeing. Wealthy in numerous supplements these are considered as the ideal nuts to begin your day with. A great way of consuming almonds in the morning is by peeling them off and soaking them in water overnight. 

Evening – Pistachios, Cashew and Pine Nuts. They can help support your invulnerability and stamina in the wake of a monotonous day at work. These could likewise be an incredible eating alternative.

Night – Walnuts, Prunes, and Dates. They are high in dissolvable fibre and can substantially assist you with issues identified with digestion and constipation. Devouring them during the evening will guarantee you don’t get bloated or constipated the next day. 

What Should You Avoid? 

Abstain from expending rich and exceptionally tasty dry fruits like cashew nuts during the night, they may affect your sleep and cause heaviness in the stomach or indigestion. Additionally, dodge oil broiled and chocolate covered nuts. 

What number of Nuts Should You Consume during the day? 

One ought to incorporate, one should include fist full of nuts once every day in their daily eating routine. It ought to be roughly around 20-25 nuts and if they are sweet in nature like dates then 6-8 for each day, which you can partition as indicated by various timings and interims.

A lot of experts suggest to include these powerhouses in your daily foods to boost the nutrient intake required for your body. But it has to be kept in mind that consuming anything over the top, as usual leads to unforeseen conditions.

The best way to deal with this intake is by limiting it to small portions and avoiding to pick these from the packet that leads to overeating. 

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