winter Immunity becomes low due to less sunlight in summer. As a result, the risk of illnesses like colds, coughs and infections increases. To avoid these diseases and strengthen the immune system, it is important to keep the body warm from the inside. For this, you can include some dried fruits in your diet.
It contains an abundance of vitamins, minerals and antioxidants. This will not only protect you from the cold but also keep the body energetic throughout the day. However, there is a limit to the daily consumption of dried fruits. Its excessive quantity can also be harmful.
So, today in the needs news, we will talk about the health benefits of dried fruits? You will also learn that-
How much can you eat? What can be the side effects of excessive consumption of dried fruits?
Expert: Dr Amrita Mishra, nutritionist and dietetic, New Delhi
Question – Why are dried 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 all the nutrients necessary for the body. Daily consumption of dry fruits maintains the balance of nutrients in the body, which is necessary for the body to remain disease-free and healthy.
Question: What nutrients does the body get from dried fruits?
Answer – Dried fruits are a treasure trove of antioxidants, protein, fiber and essential vitamins and minerals. See in the graph below which nutrients the body gets in abundance from dried fruits.
Question – What effect does daily consumption of dry fruits have on immunity during the winter season?
Answer – Dry fruits contain antioxidants like vitamin C, vitamin E and zinc, which help in boosting immunity. This increases the ability to fight disease. Additionally, energy and strength remain in the body. Understand from the graph below how beneficial it is for health to eat dried fruits every day in winter.
Question: Which dried fruits are richest in nutrition?
Answer – Dietitian Dr Amrita Mishra says that in winter you can eat dry fruits like cashews, pistachios, almonds and walnuts in your daily diet. They are rich in essential nutrients, which provide energy to the body. There are many types of micronutrients, antioxidants, minerals and vitamins found there.
Let us understand in detail these dry fruits given in the above graph.
10 almonds contain 2.5 grams of protein
Almonds are rich in protein, fiber, vitamin E, calcium, copper and magnesium. 10 almonds contain 2.5 grams of protein, 2.37 grams of carbohydrates and 69 calories. It is generally recommended to eat 2 to 5 soaked almonds per day.
Walnuts protect against viral infections
Walnuts are rich in omega-3 fatty acids, which are very beneficial for heart and brain health. Apart from this, nuts are a good source of antioxidants, which are useful in fighting viral infections.
Eating dried figs improves digestion.
Eating dried figs is beneficial in cold weather. It is rich in nutrients like zinc, magnesium and iron. Eating figs every day in winter improves immunity. In addition, digestive power improves and the problem of constipation is relieved.
Pistachios control blood sugar levels
Pistachios are rich in fiber and protein, which is a good source of energy for the body during cold days. Apart from this, pistachios are a treasure trove of vitamins and minerals that help control blood sugar levels. A healthy adult person can eat at least 3 to 4 pistachios per day in winter. Soak it in water overnight before eating and eat it on an empty stomach in the morning.
Cashews boost immunity
Cashew is 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 sleeping helps you sleep well. Apart from this, it contains a high amount of fiber, which keeps the digestive system healthy. Cashews can be eaten raw or roasted. Eating 4 to 5 cashew nuts per day is beneficial for your health.
Dates keep the body warm
Dates are a good option for those craving sweets in winter. It is rich in nutrients like fiber and potassium, which boost energy. Dates are great for weight loss. It keeps the body warm from the inside. The problem of cold and cough can be avoided by drinking 2 to 3 dates mixed with milk daily.
Dried apricots protect against colds and coughs
It contains nutrients like vitamin A, vitamin C, calcium, iron, potassium, fiber and protein. Its daily consumption increases blood in the body, maintains healthy digestion and strengthens immunity. Dried apricots have a warming effect, which keeps the body warm from the inside and reduces the risk of colds and coughs. Eating 2 to 3 dried apricots per day is beneficial for your health.
Question: If dried fruits are so beneficial for health, can they be consumed in any quantity?
Answer – Dietitian Dr Amrita Mishra says that it is beneficial for a healthy adult to eat 20 to 30 grams of dry fruits daily. Keep in mind that dried fruits should not be consumed in excessive quantities. Eating dried fruits in large quantities can harm your health because they contain a large amount of calories and fats.
Question: What are the side effects of excessive consumption of dried fruits?
Answer – Eating excessive amounts of dried fruits can cause certain health problems. Understand it with the pointers below-
Dried fruits have a high fiber content. Therefore, eating too much of it can cause digestive problems. Dried fruits like dates and raisins have a high glycemic index, which can increase blood sugar levels. This can cause skin problems. Some dried fruits contain a high amount of sugar, which can lead to tooth decay or swollen gums.
Question- Which people should consult a doctor before eating dried fruits?
Answer – Although anyone can eat dried fruits, some people should consult a doctor before eating them. Such as-
People suffering from asthma. People suffering from kidney problems. People suffering from diabetes. People with skin allergies.
Apart from this, children and pregnant women should also not eat dry fruits without a doctor’s advice.
related to the winter regime
Important News – How to Avoid Illness in Winter: Include 5 Warming Elements in Your Diet.
The winter season is conducive to viruses and bacteria. They are becoming more active this season. In such a situation, even a little negligence can prove costly. To avoid cold, eating warm foods is very beneficial. …