Immunity is weakened due to less sunlight in winter season. Due to which the risk of diseases like cold, cough and infection increases. It is necessary to keep the body warm from the inside to prevent these diseases and to strengthen the immune system. For this you can include some dry fruits in your diet.
It is rich in vitamins, minerals and antioxidants. This will not only save you from cold, but will also keep the body energized throughout the day. However, there is a limit to eating dry fruits every day. Too much of it can be harmful.
So today In work news We will talk about how beneficial are dry fruits for health? You will also learn that-
- How much can it be eaten?
- What are the side effects of eating too much dry fruits?
Expert: Dr. Amrita Mishra, Nutritionist and Dietetics, New Delhi
Q- Why are dry fruits considered important and beneficial for health? Answer- Dry fruits are considered important and beneficial for health as they are a source of energy and contain all the nutrients required by the body. Consuming dry fruits daily maintains the balance of nutrients in the body, which are essential to keep the body disease-free and healthy.
question- What nutrients does the body get from dry fruits? Answer- Dry fruits are a storehouse of antioxidants, protein, fiber and essential vitamins and minerals. See in the graphic below which nutrients the body gets in abundance from dry fruits.
Question- What is the effect of eating dry fruits daily in winter season on immunity? Answer- Dry fruits contain antioxidants like vitamin C, vitamin E, zinc, which help in boosting immunity. It increases the ability to fight diseases. Apart from this, energy and strength remain in the body. Understand the health benefits of eating dry fruits daily in winter from the graphic below.
Q- Which dry fruits are the most nutritionally dense? Answer- Dietician Dr. Amrita Mishra says that in winter you can eat dry fruits like cashews, pistachios, almonds, walnuts in your daily diet. It is rich in essential nutrients, which provide energy to the body. It contains many types of micronutrients, antioxidants, minerals and vitamins.
Let us understand in detail about these dry fruits given in the above graphic.
10 almonds contain 2.5 grams of protein Almonds are rich in protein, fiber, vitamin E, calcium, copper, magnesium. 10 almonds contain 2.5 grams of protein, 2.37 grams of carbohydrates and 69 calories. It is generally advised to eat 2 to 5 soaked almonds a day.
Walnuts protect against viral infections Walnuts are rich in omega-3 fatty acids, which are very beneficial for heart health and the brain. Apart from this, walnuts are a good source of antioxidants, which are helpful in fighting viral infections.
Eating dried figs improves digestion. Eating dried figs in cold weather is beneficial. It is rich in nutrients like zinc, magnesium and iron. Eating figs daily in winters boosts immunity. Apart from this, the digestive power improves and the problem of constipation is relieved.
Pistachios control blood sugar levels Pistachios are rich in fiber and protein, which are a good source of energy for the body during cold days. Apart from this, pistachios are rich in vitamins and minerals, which help in controlling blood sugar levels. A healthy adult can eat at least 3 to 4 pistachios daily in winter, soak them in water overnight and eat them in the morning on an empty stomach.
Cashews boost immunity Cashews are rich in essential minerals like protein, zinc and magnesium. Zinc strengthens the immune system. While magnesium keeps muscles healthy. Eating cashew nuts with milk every day before going to bed will help you sleep better. Apart from this, it is high in fiber, which keeps the digestive system healthy. Cashew nuts can be eaten raw or roasted. Eating 4 to 5 cashews daily is beneficial for health.
Dates keep the body warm Dates are a good option for those who crave sweets in winter. It is rich in nutrients like fiber and potassium, which increase energy. Dates are excellent for weight loss. It keeps the body warm from within. Drinking 2-3 dates mixed in milk daily can prevent cold and cough.
Dried apricots protect against cold and cough It contains nutrients like vitamin A, vitamin C, calcium, iron, potassium, fiber, protein. Eating it daily increases blood in the body, keeps digestion healthy and strengthens immunity. Dried apricots have a warming effect, which keeps the body warm from within and reduces the problem of cold and cough. Eating 2 to 3 dried apricots daily is beneficial for health.
Question- If dry fruits are so beneficial for health, can they be eaten in any quantity? Answer- Dietician Dr. Amrita Mishra says that eating 20 to 30 grams of dry fruits per day is beneficial for a healthy adult. Be aware that dry fruits should not be consumed in excess. Eating large amounts of dry fruits can be harmful to health as they are high in calories and fat.
Q- What are the side effects of eating too much dry fruits?
Answer- Eating too much dry fruits can cause some health problems. Understand it in following points-
- Dry fruits are high in fiber. So eating too much of it can cause digestive problems.
- Dry fruits like dates and raisins are high glycemic, which can raise blood sugar levels.
- Dry fruits are rich in protein and fat. It can cause skin related problems.
- Some dried fruits are high in sugar, which can cause tooth decay or gum inflammation.
Q- Which people should consult a doctor before consuming dry fruits?
Answer: Although anyone can eat dry fruits, some people should consult a doctor before consuming them. such as-
- People who have asthma.
- People who have kidney problems.
- People who have diabetes.
- People who are overweight.
- People who have skin allergies.
Apart from this, children and pregnant women should not consume dry fruits without doctor's advice.
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
