We have been relying upon dry fruits and nuts across generations to help us get through the harsh winter months. They are not just a staple of traditional diets during this season but have also been valued for their therapeutic properties and potential to boost our overall well-being. While they are rich in nutrients, overeating them can lead to a range of health issues, especially at this time of the year. What’s also important is to know how to consume them. Here are some important facts that you can keep in mind to make these humble foods your ultimate winter wellness allies…
Winter superfoods
Fiona Sampat, clinical dietitian, Kokilaben Dhirubhai Ambani Hospital in Mumbai, lists out some of the common dry fruits and nuts available in the country and how they are beneficial during the winter months:
Almonds: Almonds are among the world’s most popular tree nuts. They are a good source of healthy fats, protein, and fibre, which provide sustained energy and prevent energy crashes. Consuming almonds as a snack in winter can help maintain energy levels throughout the day, reducing fatigue and improving overall productivity. Almonds contain high levels of vitamin E, potassium, calcium, phosphorus, and other minerals.
Walnuts: Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation. In fact, it is the only nut significantly high in omega-3 fatty acids. These omega-3 fatty acids contribute to improved cognitive function, memory, and mental well-being. This is important during winters when you may experience less natural sunlight, which can impact overall brain health.
Cashews: Cashews help in keeping you warm. They are rich in protein and are a good source of healthy fats, including mono-unsaturated and poly-unsaturated fats. These fats serve as a concentrated source of energy, helping to keep you warm by providing a steady release of energy over time. They also contain zinc, which is essential for immune cell function and antioxidants, such as polyphenols, offering several health benefits.
Pistachios: These nuts are an amazing addition to your winter diet because they are rich in potassium, fibre, vitamin B6, and vitamin E. Pistachios also help lower oxidative stress, which keeps you healthy and energetic throughout winter. They are rich in a variety of nutrients and may support weight loss, gut health, blood sugar control, and heart health. They are especially rich in lutein and zeaxanthin, both of which are very important antioxidants for eye health. They are also high in fibre, which is good for your gut bacteria.
Raisins: Its high iron content makes it excellent for improving energy levels and combating anaemia, while its soothing nature aids in digestion and respiratory health during colder months. Raisins may be a simple way to help keep the digestive system healthy. Raisins contain helpful soluble fibres, which give body to the stool and help it pass through the intestines easier. This may help improve digestion and promote regularity. Raisins are a low sodium food that also contains a good source of potassium, which helps the blood vessels relax. Antioxidants may help keep the skin cells young and prevent damage from aging cells. Raisins also contain valuable nutrients, such as vitamin C, selenium, and zinc.
Dates: Dates contain antioxidants that help boost the immune system, providing an extra layer of defence against seasonal illnesses. The combination of vitamins and minerals in dates supports a healthy immune response, making them a valuable addition to your winter wellness arsenal. Their nutritional benefits may support brain health and prevent disease. Dates are high in fibre, which may be beneficial for preventing constipation and controlling blood sugar. Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain.
“Winter immunity is boosted by the healthful fats, vitamins, and antioxidants found in almonds, walnuts, and cashews. Iron and natural energy are found in dates and figs,” weighs in Dr Ashok Grover, senior consultant, internal medicine, Max Super Speciality Hospital, Vaishali, Ghaziabad.
Dr Praveen Gupta, principal director and chief of neurology at Fortis Hospital in Gurugram, also points out how nutrient-dense walnuts help keep the brain in excellent health. Additionally, he says cashews are extremely beneficial in the prevention of arteriosclerosis and stroke.
How much is too much
At least one serving (around 15-20 gm) or a handful of mixed nuts and dry fruits should be consumed on a daily basis. Up to 50 gm of mixed nuts and dry fruits is safe to consume, however, it is advised to consume them in parts spread out throughout the day rather than all at once.
Overconsumption of these nuts can lead to digestive issues, may cause weight gain or bloating, and increase calorie intake. It can also elevate sodium levels if salted nuts are used. Excessive intake of nuts and dry fruits like raisins and dates can also elevate blood sugar levels. Hence, it is advised to eat in moderation to avoid too much calories and fat.
Here’s what Neeti Sharma, head, dietetics and nutritionist, Marengo Asia Hospital in Gurugram, suggests: “Almonds, walnuts, pistachios, cashews, and raisins are healthy nuts with diverse health benefits if eaten in moderation. Almonds are rich in vitamin E and magnesium, so it helps for healthy skin and reduces stress. Six to eight almonds daily are ideal.”
Similarly, walnuts contain Omega-3 fatty acids that aid in brain and heart health, and three to four halves are sufficient. Pistachios help in weight management and offer antioxidants, and 20 to 30 kernels are recommended. Cashews, full of zinc, boost the immunity system; four to five of them daily are enough. Raisins help digestion and increase energy; one to two tablespoons are sufficient.
Healthy eating
If you roast almonds, it enhances the vitamin E absorption and improves digestion. Pecans, when roasted, bring out the natural oils, making antioxidants more bioavailable. Hazelnuts, if roasted, make vitamin E and copper absorption enhanced.
When you soak cashews, it reduces the fatty acids and makes the magnesium, minerals and copper more absorbable. “They can also be taken raw or roasted for energy and snacking but avoid the frying and addition of more salt as they could lead to reduced health benefits,” says Dr Sharma of Marengo hospital, Gurugram.
Pistachios, when soaked, become soft and are easily digestible. Walnuts may be taken raw to obtain the benefits of omega-3 fatty acids. Roasted lightly, pistachios can also be flavoured without losing significant nutrients. “Also make sure to store these dry fruits in such a way that their nutritional value is preserved. You can consume dry fruits with warm liquids like tea and milk to enhance digestion,” says Dr Grover of Max, Vaishali.
Dry fruits and nuts are very easy to include in your winter diet to become healthy. Soaked almonds and raisins can help jump-start your day for some energy. Add chopped walnuts, pistachios, or cashews in oatmeal, porridge, or yoghurt. These nuts can be incorporated in homemade energy bars, laddus, or granola for your snacking. Mix dry fruits, like dates and figs, with warm milk, perfect for a healthy drink to take to bed. Add chopped nuts over salads or soups for crunch.
Also, the timing of having dry fruits is important. “They can be consumed throughout the day, but ideally in the morning or as a mid-morning snack. Avoid ingesting them late at night since they may disturb digestion,” says Dr Gupta of Fortis hospital.
Meanwhile, nut allergy is one of the most prevalent food allergies in both children and adults, with some experiencing severe, life-threatening responses when exposed to nuts, says Dr Gupta of Fortis. The symptoms of a nut allergy can range from minor to severe. For some, even tiny quantities of nuts can be fatal. “So, if you have a nut allergy, you should educate yourself, take care to minimise exposure, and know what to do if you get symptoms. Look for alternative foods that people with tree nut allergies can eat, such as pine nuts. Soaking dried fruits overnight might make them softer and more digestible,” adds Dr Gupta of Fortis hospital.
The safe options, says Dr Grover of Max, Vaishali, are dry fruits like almonds, dates, prunes and raisins as they do not cause such allergic reactions. He further advises to be careful while selecting the nuts and dry fruits. “Try almonds, cashews, and pistachios. Start with small portions and you may increase the quantity of the portion after monitoring your body reactions. Avoid keeping dry fruits in a single box, try to keep them individually so that you can prevent any accidental exposure,” he adds.
Nutrition Facts
Almonds: Excellent source of vitamins, minerals such as vitamin E, vitamin B2, magnesium, phosphorus, potassium, along with fibre. Rich in healthy fats and antioxidants
Walnuts: Great source of alpha-linolenic acid (ALA); significantly high in omega-3 fatty acids
Cashews: Rich in protein, healthy fats, including mono-unsaturated & poly-unsaturated fats, & antioxidants such as polyphenols
Pistachios: Especially rich in antioxidants, lutein and zeaxanthin, high in fibre
Raisins: Contain helpful soluble fibres, good source of potassium, antioxidants; also contain valuable nutrients, such as vitamin C, selenium, and zinc
Dates: High in fibre, antioxidants; good source of potassium, magnesium, iron, vitamin B6