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When winter arrives, we gather our woollens and moisturisers and enjoy countless cups of chai. But what if we told you your body also needs a winter wardrobe from within. That's where dry fruits come in, nature's powerful winter warriors. These small but mighty energisers are not just simple home remedies; they are supported by science and centuries of tradition.
But before you yawn and scroll down this blog, thinking it's just another health article, WAIT! This isn't simply a list of dry fruits. We're exploring why these dry fruits are consumed during the winter, which are the best dry fruits for the skin, which dry fruit is good for health in winter, and how creatively you can add these best dry fruits to your everyday routine.
Let's explore together the best dry fruits for health during winter in more detail.
Best Dry Fruits For Health You Eat During Winters!
Cold hands, dry skin, zero energy? It might be a winter emergency. Fortunately, nature has given us a treasure trove of dry fruits packed with everything you need. Not all dry fruits are the same. Some go the extra mile to keep you warm, glowing, and energised throughout the winter. Let's explore the best dry fruits to eat in winter.
Almonds (Badam) - The All-Rounder Champion
Almonds are small in size but immense in benefits. Rich in vitamin E, antioxidants, and healthy fats, they help boost immunity and keep skin glowing. The presence of fibre helps improve metabolism, even in cold winters.
Walnuts (Akhrot) - Brain's Best Friend
Walnuts are rich in omega-3 fatty acids that support a healthy heart. They also pack antioxidants, fibre, and essential minerals like copper and manganese. Adding a handful of walnuts to your diet is a delicious and nutritious way to boost your health. It is one of the best dry fruits for health.
Cashews (Kaju) - A Nutrient-Dense Energy Booster
Cashews are the best dry fruit for winter and help keep you warm. They’re packed with healthy fats, such as monounsaturated and polyunsaturated fats, which are a great source of lasting energy. Snacking on cashews delights your taste buds and gives your body steady energy, keeping you active during chilly days.
Raisins (Kishmish) - The Tiny Power Pop
Raisins, also known as dried grapes, are an excellent little superfood to enjoy in winter. Packed with iron and potassium, they help keep your energy levels and heart feeling good. The natural sugars in raisins provide a quick energy pick-me-up without causing those unwanted blood sugar spikes. Add raisins to oatmeal, granola bars, or salads to make your meals more delicious and nutritious. It's a simple way to boost flavour and health in your daily diet.
Dates (Khajoor) - The Warm Hug In Every Bite
Dates are an excellent natural sweetener and provide a significant energy boost. Like dates, the best time to eat dry fruits is at night with warm milk. They contain essential minerals such as potassium, magnesium and copper. You can enjoy dates as a tasty snack or get creative by adding them to smoothies and desserts to sweeten your favourite recipes naturally.
Dried Fig (Anjeer) - Fibre-Rich Fuel for a Healthy Gut
Figs are a delicious and natural way to bring sweetness and health benefits to your winter meals. When you enjoy dried figs, you get a tremendous boost of dietary fibre and essential vitamins and minerals like calcium, potassium, magnesium, and iron. These nutrients are fantastic for supporting healthy digestion and keeping your bones strong. Additionally, figs can help regulate your body temperature, which is especially handy during chilly weather.
Pistachios (Pista) - Your Skin BFF
Pistachios are a heart-healthy winter snack rich in healthy fats, antioxidants, and vitamins like B6 that promote blood flow, heart health and hydration. Eating pistachios is an excellent way to support healthy skin throughout winter. They are the best dry fruit for protein and overall well-being.
Fox Nuts (Makhana) - The Powerhouse of Nutrition
Makhanas, also called fox nuts or lotus seeds, are a delicious and nutritious snack with many health benefits. They can help boost your immunity, keep you warm, improve digestion, support healthy skin, assist in weight management, and more, especially during winter.
Apricots (Khubani) - Gut Healer
Dried apricots are a wonderful snack because of their rich nutritional benefits and support for overall health. They are packed with vitamin A, potassium, and dietary fibre, making them both nourishing and delightful. Additionally, they make a sweet and satisfying snack that can easily be chopped up and added to salads or trail mixes, adding a natural sweetness and texture.
Dry Amla: The Vitamin C Booster
Dry Amla, or dried Indian gooseberry, is an excellent and healthful addition to your diet because of its high Vitamin C and antioxidant powers. You can enjoy dry amla by adding it to your morning smoothies or as a tasty, tangy snack. Why not try making recipes like dry amla chutney or honey tea? These treats are a great way to enjoy superfood healthily.
How Many Dry Fruits Should One Consume in a Day?
Dry fruits are nutritious and delicious, but since they're also calorie-dense, enjoying them in moderation is the best way to savour their benefits. Try to enjoy about 20-30 grams of dry fruit daily, but always check with a nutritionist if you're unsure or have specific needs. Here's a balanced daily portion guide of the best dry fruits for health to maximise your snack benefits.
| Key Feature | Physical Hunger |
|---|---|
| Almonds | 6-8 pieces |
| Walnuts | 2-4 pieces |
| Raisins | 8-10 pieces |
| Cashews | 4-5 pieces |
| Pistachios | 6-10 pieces |
| Dates | 1-2 pieces |
| Figs | 1-2 pieces |
| 2-3 pieces | 1-2 pieces |
| Fox Nuts | 1 small bowl (roasted) |
Pro Tip: Soak almonds, raisins and figs overnight to reduce heat and improve digestion.
Which is the Best Time to Eat Dry Fruits?
Dry fruits are small packs of energy and nourishment, and the timing of when you enjoy them can truly make a difference in your health goals. Whether you aim to burn fat or build muscle, knowing the best time to eat dry fruits can help you achieve the results without going overboard.
Best Time to Eat Dry Fruits for Weight Loss
Timing makes a difference if you're looking to shed some pounds or keep your shape during the munchies season. Here's a simple way to enjoy dry fruits while working towards your weight loss goals:
- Morning on an Empty Stomach: Kick off your day with a handful of soaked almonds (4-6), raisins (5-7), or figs (1-2). These little treats can help boost nutrient absorption and make digestion smoother.
- Pre-Lunch or Mid-Morning: Try replacing your chips and biscuits with a handful of roasted makhana (fox nuts) or pistachios. They help curb cravings and boost your metabolism naturally.
Almonds, pistachios, cashews, dates, walnuts, Brazil nuts, hazelnuts, and apricots are the best-dried fruits for weight loss.
Best Time to Eat Dry Fruits for Weight Gain
Are you looking to gain healthy weight or build lean muscle? These wonderful dry fruits can be your natural supporters in achieving your goals, especially when enjoyed as part of a balanced diet.
- With Breakfast or Immediately After Breakfast: Add some tasty cashews, dates, apricots, and walnuts to your breakfast bowl or milkshake. It’s an excellent way to boost your energy throughout the day.
- Post-Workout Snacks: Enjoy a handful of dates, figs, and walnuts with milk or a protein smoothie. It's a tasty way to include healthy fats in your diet.
- Before Bed: Try eating 1-2 dates and figs with warm milk before bedtime. It can help keep your body warm and support your muscles in repairing overnight, making you feel refreshed in the morning.
Dates, prunes, apricots, figs, sultanas, currants, and raisins are the best-dried fruits for weight gain.
>> Also Read: Plant-Based Diet: Explore Types, Benefits, and Tips
Winter Dry Fruit Box: What to Pack for Everyday Snacks?
Winter cravings are natural, but instead of reaching for cookies and namkeens, choose smarter snacks that your body will appreciate. That's your dry fruit box for winter. No preservatives. No fried ingredients. Just healthy, nutritious dry fruits packed with protein, perfect for keeping you energised and feeling great throughout the season.
If you are wondering which dry fruit is good for health in winter, then here is your everyday checklist (2-3 weeks):
- Almonds - 200g
- Walnuts - 150g
- Cashews - 100g
- Raisins - 100g
- Figs - 100g
- Dates - 250g
- Makhane (Fox Nuts) - 150g
- Pistachios - 100g
Opt for unsalted, unroasted, and non-sugar-coated options. These choices will help you achieve the best outcome!
But do you know that enjoying these healthy snacks in moderation is essential? Even the most nutritious dry fruits, such as almonds, cashews, walnuts, and dates, can lead to health issues like weight gain, digestive problems, or acne if eaten in excess. Remember, balance is key.
Just as you safeguard your body against cold winds with layers of warm clothing, it's equally essential to shield yourself from unexpected health surprises like seasonal flu, allergies, and sudden medical expenses. That's where Medical Insurance Policies become your essential winter companion. Whether it's a doctor consultation with a policy-free e-consultation benefit or claiming coverage for hospitalisation bills, having a dependable insurance plan can provide peace of mind. This way, you can enjoy every season without worries.
Let Every Season Be Deliciously Healthy!
Winter can be harsh on your skin, immunity, and mood, but with the best everyday winter snacks, you'll get through the season and thrive. Whether you want to glow naturally, boost your immunity, manage your weight, or enjoy healthy snacks, these best dry fruits for health are here to bring significant benefits.
So, go ahead and create your dry fruit box this winter. Top your breakfast with figs, include walnuts in your smoothies, or enjoy a date before exercising for a healthier lifestyle. Make your daily routine more enjoyable, tasty, and rooted in tradition. Who knows? You may end up loving winter even more than you thought possible.
Which dry fruits do you snack most in winter? Tell us in the comments, and we'll tell you their benefits, too!
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. Health insurance benefits are subject to policy terms and conditions. See policy documents for details.
