Dry fruits are the most nutritious and healthy food that you can eat. The following are some of the health benefits of dry fruits:
- Dry fruits have high fiber content, which helps in digestion and prevents constipation. It also helps in lowering cholesterol levels and regulates blood sugar levels.
- Dry fruits are rich in antioxidants, which protects your body from free radicals and fights cancerous cells.
- Dry fruits contain high amounts of vitamins and minerals like calcium, potassium, magnesium etc., which are essential for overall health and well-being of our body.
When it comes to your health, there are few things more important than your immune system. Your body’s ability to fight off diseases and infections is largely determined by the strength of your immune system, so keeping it healthy is vital for preventing illness.
But if you’re like most people, you might not know where to start when it comes to improving your immune system. What should you eat? How much sleep should you get? Do supplements really work? If so, which ones?
The good news is that there are many foods that can help boost your immune system—from greens and berries to nuts and seeds—and knowing what they are can be a great place to start.
Dry fruits for immune system
The immune system is an essential part of our bodies that keeps us healthy, but it can also be damaged by certain factors. We’ll go over the main causes of immune system damage and how you can help support your own immune system.
What are some of the best dry fruits for immunity that you can eat every day?
- Almonds (Badam)
- Walnuts (Akhrot)
- Cashews (Kaju)
- Raisins (Kismis)
- Dates (Khajoor)
- Pistachios (Pista)
- The Complete Dry Fruits package.
What are the best dry fruits for immunity and why you should eat them every day?
Published by healthy master at January 29, 2022
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“Explaining how beneficial dry fruits for immunity, and what are the various types of dry fruits that can make your body’s natural defense system strong to protect against various diseases”
It is well a known fact that your good health majorly depends on what you eat. By eating a well-balanced diet of green vegetables, fruits with essential nutrients like carbohydrates, protein, fiber, vitamins, and minerals, you are sure to keep your body strong and build a solid immunity system to fend off various diseases.
Among the world of edibles that boost your body immunity, consists of small crunchy edibles called “Dry Fruits”, so-called “superfoods” belonging to the category of fruits whose major water content is “dried-out” through various processes. Known for their delicious taste and nutritive value, dry fruits are quite well-known in every Indian household and are recommended by doctors because of several immunity-boosting factors.
What makes dry fruits healthy, nutritive edibles?
Being crunch and tasty to eat, dry fruits can prove to be a healthy alternative to daily snacks. Boasted with essential nutrients like protein, high fiber, vitamins, healthy fats, and complex carbohydrates, eating a handful of dry fruits every day is sure to provide a ton of energy to your body and boost your natural immunity.
Dry fruits prove to be a saving grace for vegetarians as it is super rich in protein that helps in muscle growth. Dry fruits also keep your cholesterol in check, lower the risk of heart diseases in your body, and protecting from diseases like anemia and constipation.
To buy dry fruits online of the most authentic and premium quality, check out Healthy Master shop right now!
What are some of the best dry fruits for immunity that you can eat every day?
The market is loaded with various types of dry fruits from which you can pick a handful to eat every day, We will explain to you some of the most common dry fruits that you can add to your daily diet to achieve a healthy body with strong immunity.
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Almonds (Badam)
We start off with the most well-known dry fruits in the market – Almonds also known as “Badaam”. Crunchy and delicious to eat, it is a well-known dry fruit among the general Indian audience. Almonds are sold as raw or roasted and are also used to produce milk, flour, oil, and butter.
Boasting a nutrient profile filled consisting of protein, high fiber, monosaturated fats, copper, vitamin E, manganese, and magnesium, Almonds are also high in antioxidants that repair cell damage and prevent the sign of aging.
Although almonds contain a significant amount of calories, they can also be used for weight loss purposes. They can easily prove to be a healthier alternative to your daily snacks, being high in fiber and protein, almonds can help you feel full and reduce your cravings thus keeping your diet intact.
Almonds help in keeping your blood sugar levels in control and reduce bad cholesterol in your body that can significantly reduce the risk of heart diseases in your body. The high amount of magnesium in almonds also helps in lowering your blood pressure levels.
Are there any risks in eating Almonds every day?
Almonds are quite high in calories so it is recommended to not eat excessively as it could lead to weight gain. The high amount of fiber in almonds could also lead to constipation along with numerous stomach issues like diarrhea, gas, etc. To avoid them try to drink plenty of water along with eating almonds.
Use this dry fruit for immunity boosting purposes by buying almonds online on Healthy Master!
Walnuts (Akhrot)
Moving on to another popular dry fruit known among the common Indian households, Walnuts also known as “Akhrot” consists of all the basic essential nutrients found in the nuts family-like high protein, fiber, etc.
What makes Walnuts stand out from their fellow nuts family is that it is a rich plant source of Omega-3s fat that are significantly present in walnuts compared to other dry fruits. Omega-3s fat consists of alpha-linolenic acid (ALA) which is an essential fat that needs to be present in a person’s daily intake. With just a single serving of Walnuts, you can easily fulfill your ALA intake requirements that is beneficial in lowering the risk of heart diseases like strokes, etc.
By eating walnuts every day you can help decrease inflammation in your body. Inflammation is the cause of diseases like type 2 diabetes and Alzheimer’s. Walnuts are also a rich source of polyphenols that can help you reduce the risk of cancers like breast, prostate, and colorectal.
Are there any risks to eating Walnuts every day?
Walnuts are quite larger in size in comparison to other dry fruits and hence could lead to choking in children if they do not chew them properly. It is recommended to not feed them to children below 5. Excessive consumption of walnuts could also lead to gastrointestinal issues like bloating and stomach pain.
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Cashews (Kaju)
Cashews otherwise known as “Kaju”, like its nuts family, is extremely high in fiber, protein, saturated fats, Vitamin E, antioxidants, and complex carbohydrates. What makes cashew stand apart is while being one of the healthiest dry fruit to eat, it is also a staple ingredient in a variety of traditional Indian dishes. Cashews are widely used as a dairy alternative by making milk and butter.
Cashews are a rich source of copper and calcium, and eating them daily is sure to make your bones strong and ease joint pain while making them more flexible. Cashews are also rich in essential zinc and vitamins that help boost the immunity function of a body. They are one of the most widely used dry fruits for immunity.
Cashews also help in boosting your brain functioning and making your memory sharp. They also consist of melanin, an essential nutrient beneficial for hair growth and strength.
Are there any risks to eating Cashews every day?
The main side effect of eating cashews remains that it is high in saturated fats, as compared to unsaturated fats in dry fruits like almonds or walnuts as well as having less amount of protein in comparison. Although the fats in cashews are healthy nonetheless, eating an excessive amount could lead to weight gain. It is recommended to mix up cashews with other dry fruits rather than eating it alone.
To buy cashews online, hop on to Healthy Master’s shopping section right now!
Raisins (Kismis)
Moving on to the most delicious type of dry fruit – Raisins also known as “Kismis” requires no introduction for the Indian audience. Known for their sweet and savory taste, Raisins can be easily eaten as a snack while used as an ingredient for sweet dishes, smoothies, and milkshakes.
It is a great alternative to people who tend to avoid sugar, the sweet taste in Raisins is a natural form of sugar that carries healthy nutrients within itself compared to processed white sugar. If one craves something sweet, they can always eat a handful of raisins to fulfill their cravings. This is a great way for a person to keep their sugar levels in check while also aiding you in weight control.
The cosmetic benefits of Raisin cannot be overlooked, the sugar levels in your body may lead to an uneven skin texture with acne but by eating raising every day, you can help rejuvenate your skin cells and get a youthful glow. Soak your raisins before eating for skincare benefits.
Are there any risks to eating Raisins every day?
The main disadvantage of eating raisins remains in their high amount of calories, although when consumed in moderation it could help you in weight loss eating excessively could lead affect your daily calories intake. The other side-effect of eating raisins is that it could have an allergic reaction to some people. These allergic reactions could include nasal congestion, runny nose, coughing, chest tightness, etc.
Add kismis to your diet now and buy Raisins online at Healthy Master now!
Dates (Khajoor)
Dates widely known as “Khajoor” in India, fall under the same category as Raisins. A sweeter form of dry fruit used boasting a nutrient profile of being high in fiber, calcium, iron, phosphorus, potassium, magnesium, and zinc.
Just like raisins, it can also be used as a healthier substitute for sugar and be used as an ingredient in sweet dishes, smoothies, cereals, and common breakfast.
Although Dates contain a higher amount of sugar compared to raisins and while it can be used for weight loss given if it is consumed in a controlled amount, it is more useful for someone who wants to gain weight.
Dates can be easily substituted for vitamin supplements as they are a rich source of important Vitamins like Vitamin B1, B2, B3, B5 along with Vitamin A and C.
Dates are an extremely rich source of Iron and are recommended for people with iron deficiency and anemia. Being high in fiber, eating dates every day promotes healthy digestion and bowel movements.
Are there any risks to eating Dates every day?
Like Raisins, Dates also consist of a high amount of calories, and eating excessively could lead to weight gain. Its carbohydrates content is filled with more water compared to complex carbohydrates in other dry fruits thus your digestive system sometimes may find it hard to break down. This could lead to several gastrointestinal diseases like stomach rash, diarrhea, bloating, etc. It is also recommended that one with kidney issues should always consult a doctor about eating dates as it has some side effects on the kidney.
To add khajoor to your daily intake, buy Dates online right now on Healthy Master!
Pistachios (Pista)
Moving on from the sweet dry fruits – Pistachios, or commonly known as “Pista” are known for their crunchy and salty taste that offers a ton of immunity-boosting properties.
Pista is high in dietary fiber, monosaturated fats, protein, complex carbohydrates along with essential vitamins and minerals. Pista also consists of phytosterols, a kind of anti-inflammatory compound that helps boost the body’s immunity.
The monosaturated fats present in Pista promote a healthy heart by lowering blood pressure, high cholesterol levels and preventing the risk of cardiovascular diseases. The high fiber content in Pista also helps in promoting a healthier gut system by helping boost good kinds of bacteria in the gut. Pista is a nutritious and delicious snack that helps you feel full for a long period of time, reduces your cravings, and helps in weight loss.
Are there any risks in eating Pista every day?
The salted flavor of Pista remains its main drawback, as it is quite high in sodium compounds. If eaten in excess, eating Pista every day could lead to a rise in sodium in your body thus elevating the levels of high blood pressure and various heart diseases like stroke. Its high amount of fiber content could also lead to stomach issues like bloating, nausea, and abdomen pain.
Add the most delicious of all dry fruits to your diet and buy Pista online on Heathy Master right now!
The Complete Dry Fruits package
Healthy Master definitely understands your need for boosting body immunity, hence our Daily Power Booster pack consists of various nuts, seeds, and berries that will take care of your body’s daily nutrients, boost your energy and strengthen your natural defenses.
Buy Daily Power Booster online on Healthy Master now!
Conclusion
In these times of pandemic, boosting your body’s immunity is now more vital than ever. Dry Fruits are something that boosts your body’s immunity in a major way as it is full of essential nutrients & minerals. The health benefits of dry fruits vastly overshadow their risks when eaten in moderation is extremely beneficial for your body.
By eating these immunity booster dry fruits every day you will no longer have to depend on supplements to fulfill your body’s daily consumption of minerals and vitamins to stay strong and healthy.
8 Amazing Health Benefits of Dry Fruits
6 months ago
Written by Riddhi Parmar
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Everything needs time to find its value. Nuts like almonds and walnuts are essential and expensive as they are a powerhouse of nutrients that provides a number of health benefits. In this fast-paced world, you are always looking for some shortcuts even when it comes to food. So, dry fruits and nuts can be a healthy and delicious snack for your tummy in between your meals. They are highly nutritious and rich in proteins, vitamins, dietary fibers, and minerals with lots of benefits.
Health Benefits of Dry Fruits
Dry fruits can help your body in many ways –
Boosts immunity
Dry fruits are loaded with essential oils, proteins, potassium, calcium that helps to increase your immunity. Also, the presence of antioxidants in it can help you to fight against various infections and illnesses.
Helps to lose weight
Dry fruits and nuts are excellent for weight loss if you eat them moderately. They are low in fat, carbohydrates, sugar, and more in proteins and essential oils.
Keeps your skin healthy and wrinkle-free
Who doesn’t want to look gorgeous and young? Dry fruits can help you with that and keep your skin radiant and glowing. They are rich in essential oils and antioxidants that help your skin to regenerate healthy skin and prevent aging.
Fight against constipation
Dry fruits contain a huge number of dietary fibers that help to fight against constipation and keep your gut system healthy.
Helps to prevent cancer
Almonds and cashew nuts are known to prevent breast cancer. They are rich in antioxidants and phytonutrients which prevents the activity of cancer-causing cells.
Maintain a healthy heart
Dry fruits can control cholesterol levels and normalize blood pressure especially raisins. They also reduce the risk of heart diseases, stroke, etc.
Healthy bones
Dry fruits are rich in proteins, calcium, and other micronutrients which help to maintain healthy bones and strengthen them.
Fight against stress and depression
Dry fruits are very effective in the battle against depression and stress. They also improve brain health and memory.
Fight anaemia and boost haemoglobin
Raisins and prunes are rich in iron, which in turn aids those who are suffering from anaemia. There are essential nutrients in dry fruits like Vitamin A, B and K; minerals like copper, magnesium and iron; and unsaturated fat that helps in regenerating red blood cells and haemoglobin in the body.
Types of dry fruits
1: Almonds
Almonds are commonly consumed dry fruit because it has many health benefits. Almonds are rich in vitamin E, essential oils, and antioxidants which are beneficial for both adults and kids. It can be eaten in raw, or roasted form. For best results, eat a daily small quantity of soaked almonds in the morning for a healthy and fit body. The benefits of almonds are as follows:
Keeps your heart healthy
Helps in weight management
Keeps skin and hair healthy
Controls blood sugar levels
2: Walnuts
Walnuts are single-seeded, hard stone-like fruit loaded with omega-3 fatty acids, vitamins, minerals, antioxidants, and proteins. You can add them to your daily diet because of its various benefits. Fatty acids in walnuts may help to reduce fat in your body and keep your heart healthy. Here are some benefits of walnuts-
Reduces stress
Prevents cancer
Good for skin and hairs
3: Cashew
Cashews are very famous in India for its delicious taste and creamy texture. It provides your body with vitamin E, vitamin B6, proteins, and magnesium in high amounts. Benefits of cashews –
Helps in weight loss
Reduces bad cholesterol
Reduces the risk of heart diseases
4: Dates
Dates are tropical fruits that can be dry or wet. The dry dates are full of digestive fibers and help to keep you full for a long time by suppressing your cravings. This iron-rich fruit helps our body in many ways to keep it healthy. The benefits of dates are as follows –
Helps to reduce weight
Increases hemoglobin levels
Boosts energy
Enhances gut health
5: Apricots
Apricots can suppress your hunger by providing you with essential nutrients such as vitamin A, vitamin E, magnesium, and copper. It is also full of antioxidants that help to fight against internal infections. Here are some benefits of Apricots –
Good for eyes
Keeps your bone and skin healthy
Helps in weight loss
6: Raisins
Raisins are dried grapes that taste sweet and sour. It is a rich source of iron and is very beneficial to treat anaemia. Daily handful raisins can be excellent for your digestive system and help to treat acidity and constipation. The benefits of raisins are as follows –
Promotes weight loss
Treats constipation and acidity
Treats anemia
7: Pistachio
For people who have a habit of constant eating, pistachios can be a good option for them. Pistachio can suppress your hunger and helps your body to feel full for a longer time. It is rich in oleic acid and antioxidants, carotenes, vitamin E, copper, manganese, potassium, calcium, magnesium, iron, selenium, zinc, and polyphenolic antioxidant. This heart-shaped dry fruit has anti-inflammatory properties that provide various benefits.
Prevents diabetes
Lowers bad cholesterol levels
Boosts immunity
Helps to reduce weight
Hazelnuts
Derived from Corylus trees, hazelnuts are rich in vitamins, minerals, fats and protein. Hazelnuts are sweet-flavoured nuts, consumed either raw, roasted or ground in a paste to be used as dips or as an addition to various dishes. Hazelnuts contain natural sugars that help you to stay full for a long time. These round-shaped fruits have various benefits.
Hazelnuts have been proven to improve heart health.
It is also known to help with healthy bowel movements.
Prunes
Prunes are dried plums that offer a plethora of health benefits of dried fruits. They are high in sugar content and also contain several nutritional compounds that are important for the body. It helps to satisfy your sugar rush and satiate your sweet tooth along with providing nutritional benefits. Prunes have Vitamin A, K, carbs and fibres in abundance.
Prunes help strengthen and build bones and muscles.
It also helps to manage cholesterol levels.
Dried Figs
Figs are either green or purple. Dried figs are slightly orangish-yellow in colour with hundreds of tiny seeds inside them. Mildly sweet, dried figs are packed with hundreds of nutritional benefits. Figs are full of vitamins, magnesium, iron and calcium among other components.
Figs work wonders if you are suffering from respiratory or reproductive issues.
It also helps to improve bone density.
Dry fruits are a very essential part of our diet as it contains a large number of nutrients. Consuming it in a balanced quantity can improve the way you look and feel.
what to drink to increase hemoglobin
Beetroot is one of the best ways to increase haemoglobin levels. It is not only high in iron content, but also folic acid along with potassium and fibre. Drink beetroot juice every day to ensure a healthy blood count. Legumes like lentils, peanuts, peas and beans can also help increase haemoglobin levels significantly.
HomeFood9 Foods That May Help Increase Haemoglobin
9 Foods That May Help Increase Haemoglobin
Haemoglobin increasing foods: When haemoglobin level decreases, it may cause fatigue, weakness, shortness of breath, headaches, et al, and if the levels drop significantly, the condition may be diagnosed as anaemia. Here are foods to increase haemoglobin
FoodWritten by Sarika RanaUpdated: January 20, 2021 6:16 pm IST
Haemoglobin is an iron-rich protein that is present in the red blood cells
Health issues in this modern and fast-paced life are a common sight; thanks to the sedentary lifestyle, stress and anxiety that surrounds us. One of the most common conditions that humans tend to suffer from is deficiency of haemoglobin. Haemoglobin is an iron-rich protein that is present in the red blood cells, and is responsible for carrying oxygen throughout the body. When haemoglobin level decreases, it may cause fatigue, weakness, shortness of breath, headaches, et al, and if the levels drop significantly, the condition may be diagnosed as anaemia. Anaemia is one of the biggest causes of concern in India. According to many recent surveys, millions of Indian girls suffer from the condition. As opposed to men of the same age, the haemoglobin count among girls is much less.
How Does Haemoglobin In Our Body Works?
The key function of red blood cells is the transport of oxygen from the lungs to the body’s cells. RBCs contain a protein known as haemoglobin that is responsible for carrying oxygen in order to ensure that the living cells are performing well. It is said that 97 percent of the oxygen carried by the blood from the lungs is carried through haemoglobin and the other three percent is dissolved by the plasma.
How Much Haemoglobin Does An Adult Human Need?
According to Sujetha Shetty, Nutritionist at Gympik.com, “Ideally a male needs 13.5 to 17.5 grams per decilitre and female needs 12.0 to 15.5 grams per decilitre haemoglobin that is deemed as normal.” In case of children, the range may vary with age and sex.
In order to keep your haemoglobin in check and to ensure your body cells are functioning well, we suggest some foods that may help increase haemoglobin.
As per Nutritionist Sujetha Shetty, “Consuming foods that are rich in iron, folic acid and vitamin B-12 help in maintaining haemoglobin levels. Some of the food sources that need to be included in the diet are animal meats, fish, poultry, chicken, eggs, beans, lentils, and green leafy veggies. Vitamin-C containing foods increase iron absorption in the body, and are most commonly found in fresh fruits and veggies like guava, bell peppers, berries, oranges, tomatoes and sprouted pulses.”
1. Load Up On Vitamin-C Rich Foods
Iron cannot be fully absorbed by the body, which is why it needs a medium to help absorb it well. Hence, here’s when vitamin-C comes into play. Eat more oranges, lemon, bell peppers, tomatoes, grapefruits, berries, et al as they are super rich in vitamin-C content.
(Also Read: Load Up On These Fruits To Increase Haemoglobin Levels)
How to increase haemoglobin: Eat vitamin C rich foods
2. Iron Rich Foods Should Be Your Priority
As per the National Anaemia Action Council, iron deficiency is one of the most common causes of low haemoglobin levels. The Recommended Dietary Allowances (RDA) for iron are:
For adult males (19 to 50 years), it is eight milligram; while for adult females (19 to 50 years), it is 18 milligram.
Therefore, it is important to load up iron rich foods like green leafy vegetables, liver, tofu, spinach, eggs, whole grains, pulses and beans, meat, fish, dry fruits, et al.
How to increase haemoglobin levels: iron deficiency is one of the most common causes
3. Folic Acid Is A Must
Folic acid is a B-complex vitamin that is required to make red blood cells in the body. A folic acid deficiency may lead to a low haemoglobin level. Consume more green leafy vegetables, sprouts, dried beans, peanuts, bananas, broccoli, liver, et al more often.
How to increase haemoglobin: Folic acid is a B-complex vitamin that is required to make red blood cells
4. Pomegranate
Pomegranate is a rich source of both calcium and iron along with protein, carbohydrates and fibre. It is one of the best foods to increase haemoglobin; thanks to the exceptional nutritional value it has. Drink pomegranate juice daily in order to ensure your haemoglobin levels are at par.
How to increase haemoglobin: Pomegranate is a rich source of both calcium and iron along with protein
5. Dates
This intensely sweet dried fruit is packed with energy and is super nourishing. Dates provide ample sources of iron that increases haemoglobin levels in the blood. However, most doctors recommend that diabetics must avoid eating dates due to their high sugar content.
How to increase haemoglobin: This intensely sweet dried fruit is packed with energy
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6. Beetroots
Beetroot is one of the best ways to increase haemoglobin levels. It is not only high in iron content, but also folic acid along with potassium and fibre. Drink beetroot juice every day to ensure a healthy blood count.
How to increase haemoglobin levels: Beetroot is one of the best ways to increase haemoglobin levels
7. Legumes
Legumes like lentils, peanuts, peas and beans can also help increase haemoglobin levels significantly. Their iron and folic acid content helps boost the production of red blood cells in the body.
How to increase haemoglobin: Legumes like lentils, peanuts, et al can also help increase haemoglobin
8. Pumpkin Seeds
Pumpkin seeds serve about eight milligram of iron along with sufficient calcium, magnesium and manganese content. Sprinkle them over salads or in your smoothies; make use of these tiny delights anywhere you’d want to.
How to increase haemoglobin: Pumpkin seeds serve about eight milligram of iron
9. Watermelon
Watermelon is one of the best fruits that helps to increase haemoglobin due to its iron and vitamin-C content that makes the iron absorption process better and faster.
How to increase haemoglobin: Watermelon is one of the best fruits that helps increase haemoglobin
Foods containing polyphenols, tannins, phytates and oxalic acid such as tea, coffee, cocoa, soy products, and bran hinder iron absorption in our body. It is best advised to limit the intake of these foods if suffering from low haemoglobin levels. Keep your haemoglobin levels in check; the best way to do so is to ensure a medical test every three months. Stay healthy and take care.