Already consuming dry fruits and nuts or looking for a crunchy low-calorie snack alternative that will not only satisfy your hunger but will also keep you energized? Then say no more, this blog takes you through everything you need to know about why and how to consume dry fruits and nuts, and how to make it your go-to snack option!
These days, it seems like we’re all striving for a healthier life but what exactly does that mean? A healthy brain and body are two of the most critical aspects of our health. Apart from physical and mental exercises, eating natural food products in the purest form holds equal significance. We all know it’s hard to keep track of our body and health in a stressful and hectic environment. But to maintain good health, the easiest things you can do might turn out to be the best. Just like consuming soaked almonds, dry fruits and other nuts daily before going to sleep. Doing this alone regularly offers a variety of benefits, from providing healthy fats and other nutrients to improving cognitive abilities. Dry fruits are also high in protein, vitamins, minerals, and dietary fibre, making them a tasty and healthy snack.
Also, it is so easy to add dry fruits and nuts to our daily diet. Remember using them just as delicacies for desserts or special meals? But due to their popular health benefits, people have now started eating them on a daily basis. All of it makes dry fruits and nuts a must-have grocery product for any Indian household. Continue reading further to know which benefits of dry fruits and nuts make them a must-have food for you too.
Are Dry Fruits and Nuts Natural and Unprocessed?
Raw and natural foods are always considered a healthy addition to our meals. Just like we buy and consume fresh fruits and vegetables without heating them. Let’s find out how dry fruits and nuts are obtained in the most natural and raw form and are they at all heated and processed.
For dry fruits and nuts, they can be called raw only when they are sun-dried in the fresh air and below 45 degrees celsius. So as long as dry fruits and nuts are harvested from their natural habitat and are not processed using artificial drying methods, they are in their best possible raw form. This ensures maximum nutrient content with no external additives resulting in a food product with perfect raw quality.
So, to answer the question, there are many options out there in the market for dry fruits and nuts. You just need to be certain about its quality and drying processes as you aim to add it to your daily eating habits. Also, make sure that your dry fruits and nuts are not sulphurised or steamed as it requires processing them at higher temperatures leading to loss of nutrients.
What are the Benefits of eating Dry fruits and Nuts Daily?
There are several mind-blowing health benefits associated with eating dry fruits and nuts on a daily basis. Dry fruits and nuts are a good source of dietary fibre, vitamins and minerals, including vitamin E, magnesium, and potassium. Additionally, dry fruits and nuts contain antioxidants that are essential for good health. They are also a great source of energy and keeps you full for longer duration. Let's individually look at some of the dry fruits and nuts, their daily intake quantity along with their health benefits.
1.Almonds- 50 grams of serving contains
- 10 grams of protein
- 8 grams of fibre
- Vitamin E (35% of daily recommended intake)
- Magnesium (20%)
- Calcium (10%)
Health benefits of almonds:
- Keeps your heart healthy
- Helps in weight management
- Keeps skin and hair healthy
- Aids control blood sugar level
2.Cashew Nut- 50 grams of serving has
- 8 grams of protein
- 2 grams fibre
- Iron (15% of Daily Value)
- Copper (65% of Daily Value)
- Carbs 9 grams
- Fat 12 grams
- 157 calories
Health benefits of Cashew nuts:
- Helps in weight loss
- Reduces bad cholesterol
- Reduces the risk of heart diseases
3.Golden Raisins - 50 grams serving of Raisins contains
- 1 gram of protein
- 1 gram of fibre
- Sodium 5.6 grams
- Carbohydrates 15grams
- Sugar 12.1 grams
- 42 calories
Health benefits of Raisins:
- Promotes weight loss
- Helps treat constipation and acidity
- Aids treating anaemia
4.Black Raisins- 50 grams of black raisins has
- 4 grams of fibre
- Vitamin A (4% of Daily Value)
- Vitamin K (21% of Daily Value)
- Vitamin B2/B3/B6 (3% of Daily Value)
- 18 grams of Carbs
- 67 Calories
Health benefits of Black Raisins:
- Provides a good source of iron
- Builds bones and muscles
- Reduces cholesterol levels
- Lowers blood pressure
Why Should We Soak our Dry Fruits and Nuts?
Nutritionists suggest that soaking dry fruits and nuts not only enhances their nutritive value but also their crunchy taste. There are still discussions about whether to soak dry fruits and nuts before eating or to directly consume them in their original form. So, is it really necessary and beneficial to soak dry fruits and nuts? And if yes, find out why and how to reap all of its health benefits.
Soaking them helps with germination, which surges their nutritional content and enhances its benefits. We need to soften the phytates and oxalates which are present in nuts outer layer avoiding nutrients like B- Vitamins for us to be able to easily absorb them easily. Soaking helps to suppress these phytates and makes the nuts easier for digestion. Proteins in the nuts get partially digested as well because of soaking. It is therefore good to consume soaked almonds on a daily basis.
Soaked raisins are again much easier to digest and retain nutritional content. Soaking them helps to get rid of the sulfite naturally present on their surface. Soaking also helps to release their natural sugars, which makes them a healthier snack choice. Therefore, it is essential to soak dry fruits and nuts, just the way we soak different grains, pulses and legumes.
Summary: We all know that dry fruits and nuts are high in dietary fibre, potassium, and all the vital nutrients, all of which lead to a variety of health benefits, including a lower risk of heart disease, diabetes, and specific types of cancer. You will find almost the same amount of fibre in fresh fruit and dried fruits. As a result, eating dried fruits is an effective way to increase overall fruit and vegetable consumption. They're also a healthy snack option that can help you keep up with your diet making it easier and tastier.
Before choosing to buy cashews, almonds and raisins online, make sure it is 100% natural and unprocessed just like Himalayan Natives.
If you have made it this far, do not miss out on this another exciting blog: Unravelling the Goodness of Dry Fruits for a Holistic Lifestyle
Also check out this Instagram post for a tasty crunchy granola bar using almonds and other natural foods.