Dry fruits for immunity boost

Dry fruits are a great way to boost your immunity this winter.

When the weather turns cold and the days get shorter, there’s no better time to stock up on the dry fruit that will help keep your immune system running smoothly.

You can find dry fruit in the produce section of grocery stores, or you can buy it online.

Dry fruits are one of the most nutritious, delicious, and versatile foods you can eat. They’re loaded with fiber and complex carbohydrates that keep your body running smoothly, as well as protein to help maintain muscle mass. Dry fruits also contain vitamins A, C and E; minerals like potassium, iron and calcium; antioxidants that fight cancer-causing free radicals; and phytochemicals like flavonoids that help prevent heart disease.

But there’s another reason to love dry fruits: They’re a great source of antioxidants that help strengthen your immune system! This means you’ll have more energy to work out, play with your kids or grandkids, or just get through a long day at work without feeling sluggish or worn out.

In fact, research shows that people who eat a diet rich in antioxidant-rich foods like dry fruit are less likely to develop chronic diseases like diabetes and as many cases of heart disease as those who don’t eat enough of these foods (1).

Dry fruits for immunity boost

Dry fruits are a great snack to munch on during the day and can be used as a quick, nutritious breakfast. They’re packed with nutrients that help your body fight off infections and boost your immune system.

What are some of the best dry fruits for immunity that you can eat every day?

How Do Nuts & Dried Fruits Help Boost Your Immunity
By AD SaPosted on September 17, 20218 min read0 0 637
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Food has always been the primary source of nutrition for the human body. As such, there’s no denying that a diverse diet plate has the potential to offer better nutrition than a monotonous one. This is why experts say that combine every variety of nutrients to form your daily diet chart, and it will help you gain all the nutrients like carbohydrates, proteins, fats, vitamins, minerals, etc.

Now though vegetables and fruits have their own share of importance in our diet, one thing that plays a critical role in providing the body with all the essential elements is nuts and dried fruits like cashew, raisins, almond, etc. Nuts are known to contain essential nutrients, such as beta carotene, Vitamin A, essential proteins and lipids, and much more. All these ultimately help the immune system of the body to thrive and grow stronger.

At K.R. Mangalam Global School, ranked among the Top IB Schools in Delhi, we believe that nothing can substitute the goodness of a balanced diet, and nuts and dried fruits can be a healthy yet tasty option for filling the nutritional gaps at any time. Since nuts are not only delicious but also packed with the goodness of all the necessary nutrients and antioxidants, they serve as an easy solution for particularly the fussy eaters who keep on making excuses to get rid of the fruits and vegetables on the plate. So, on that note, we, at K.R. Mangalam Global School, are highlighting in this article today some of the ways nuts and dried fruits help boost the immunity power.

They come loaded with vitamins and minerals

Even though the human body requires a meager amount of vitamins and minerals, a deficiency of these can lead to several serious diseases. Also, vitamins and minerals remain central to the composition of the immune system. They are known for their rich deposits of Vitamin E and Vitamin C. Both vitamins play a critical role in maintaining and strengthening the human body’s fortification system.

Lower levels of vitamins and minerals would simply mean a weaker immune system, less capable of fighting the pathogens entering your body. Hence, make sure to keep your kid’s meals full of food that contains enough vitamins and minerals. To that end, dry fruits are undoubtedly one of the best sources for both. Hence, regular consumption of dry fruits can boost your kid’s immune system for sure.

They offer the power of zinc

The recent pandemic has taught us the value of good food. When all other measures fail to protect us from the perils of viral infections, the food nutrients like zinc can actually help us in many ways. The body’s internal immune system fights the pathogens to accelerate the pace of recovery. Zinc is one of the most significant contributors to this process. Fortification of the body remains largely dependent on the amount of zinc deposits. Plenty of dry fruits like cashew, almonds, peanuts, etc., contain a substantial amount of zinc that can strengthen the human body’s immune system. Therefore, consumption of dry fruits would mean a regular supply of zinc which, in turn, would keep the immune system strong and thriving.

Dry fruits are a good source of iron and folic acid

While fresh fruits and vegetables are a rich source of iron and folic acid, the problem arises when kids grow into picky eaters. This can be a severe blow to their overall nutritional intake. Ideally, kids must consume a wholesome diet to aid the process of growth of the body and mind. Now since dry fruits come packed with the goodness of iron and folic acid and are good to taste as well, children generally have a liking for them. As such, if dry fruits are made a part of their regular diet, it would help to satiate their daily requirement of iron and folic acid.

The American philosopher and poet Ralph Waldo Emerson once said, “The first wealth is health.” And to lead a healthy life, taking a wholesome diet rich in nutrients is essential. At K.R. Mangalam Global School, one of the Top IB Schools in Delhi, we believe that even though modern science has gifted us plenty of advanced medicines to fight the diseases effectively, precaution is still better than cure. Thus, make dry fruits a part of your and your kid’s daily diet, and you will, in turn, find your immune system to be much more robust and ready to fight the pathogens at any time.

Best immunity building nuts to incorporate in your diet
TIMESOFINDIA.COM | Last updated on -Aug 3, 2021, 20:47 ISTShare fbsharetwsharepinshareComments (1)
01/7Some nuts to include in the diet for boosting immunity

If we talk about nutritious and immunity-boosting foods, nuts will always find a place in this list. The crunchy nuts can be eaten as a snack between the meal or can be added to any dish of your choice. Trust us, it is only going to make the food tastier and healthier.

Nuts are a powerhouse of nutrients. Each nut you add to your diet has some specific nutrients that help your organs to function more efficiently. Cashew, almond, or walnuts, whatever you choose to have, none of them provides you with the same health benefits. So, when you have a specific health goal in mind, you need to make your choice accordingly. For immunity-building purposes, some nuts are better than others. Let’s see which ones should be part of your regular diet.

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02/7Almond

Almonds are the healthiest nuts of all. Being rich in protein and essential minerals makes almonds one of the most recommended nuts for kids. These crunchy and tasty nuts are extremely rich in Vitamin E, a powerful antioxidant that protects your cells from damage caused by free radicals. The brown nuts are also rich in iron which is essential for immune health. Having 5-6 soaked and peeled almonds in the morning can boost immunity, reduce inflammation in the body, and cut down the risk of developing chronic diseases.

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03/7​Walnuts

Popularly consumed for enhancing brain health and function, walnuts are equally beneficial for boosting immunity. The benefits of these tree nuts are majorly attributed to the presence of Omega 3 fatty acids. These nutrients are highly anti-inflammatory, reducing the risk of heart disease and cancer. They improve immunity and enhance metabolism. Besides, walnuts are also helpful in maintaining eye, brain, and sperm health.

04/7​Brazil nuts

The tree nuts native to the Amazon are known for their smooth, buttery texture and nutty flavour. Most of the potent health benefits of Brazil nuts are due to the presence of selenium, a trace element vital for the proper functioning of your body. Brazil nuts contain the highest amount of selenium than any other nut. Each nut contains about 96 mcg of selenium and some varieties can have as much as 400 mcg per nut. A handful of brazil nuts daily can improve your thyroid function, decrease inflammation and protect your heart and brain from several diseases.
05/7​Cashews

Monsoon is famous for viral flu and if you do not want to fall sick, grab a handful of cashews. High in copper and iron content, cashews help your body make more red blood cells and improve immune health. Cashews are also a great snack option for people trying to shed kilos as they help the body expend more energy when at rest. These nuts are a vital source of magnesium, zinc, and antioxidants, some essential nutrients that play a crucial role in keeping us healthy.

06/7​Pistachios

Pistachios are an underrated nut in this category but their health benefits are unmatched. These salty and delicious nuts have myriad health benefits thanks to the arginine and Vitamin B6 content in them. These nutrients promote blood flow by helping to carry oxygen through the bloodstream to cells. They also enhance immunity and nervous system health. Besides, arginine can help men dealing with erectile dysfunction by stimulating blood flow and Vitamin B6 can help manage PMS symptoms in women.
07/7Raisins

Raisins are a dried fruit but are exceptionally nutritious. When listing the immunity-boosting nuts, it is hard to miss raisins. The best thing about raisins is they are extremely cheap and versatile. The anti-inflammatory and antibacterial properties of the fruit protect you from fevers, infections, and other seasonal illnesses. Moreover, due to high iron content, they are extremely beneficial for menstruating women.

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Now Reading:Weight loss: Snacking mistakes to avoid if you’re trying to lose …Share fbsharetwsharepinshareComments (4)
Weight loss: Snacking mistakes to avoid if you’re trying to lose weight
TIMESOFINDIA.COM | Last updated on -Aug 2, 2021, 08:20 ISTShare fbsharetwsharepinshareComments (4)
01/6Snacking mistakes to avoid for weight loss

Losing weight is clearly a difficult task. It demands a lot of dedication and determination. But what it also needs is awareness. Restrictive diets and intense workouts may just do the trick, but if you’re not aware of the small mistakes you make along the way, you may actually be sabotaging your weight loss goals.

That said, snacking can be an effective way to shed some kilos. It not only keeps you satiated for longer periods of time but also keeps high-calorie foods at bay. However, while snacking is extremely beneficial, it can also have certain drawbacks. The trick is avoid certain snacking mistakes that you’re probably prone to make.

Also See: How To Lose Weight | Weight Loss ExercisesREADMORE
02/6Excess eating because you think it’s healthy

Most people when trying to lose weight opt for healthy snacks, which is a good thing. Loading up on nutritious food is always effective. However, if you’re doing it in excess just because you think it’s healthy, then you’re just hindering your own weight loss process. Excessive eating of anything – whether a bowl full of salads or nutritious nuts – can be damaging, especially if you’re looking to lose some weight.

03/6Munching on snacks that fail to satisfy your cravings

Snacking can be beneficial as long as it does justice to your cravings. If you do not feel satisfied and still have the urge to eat, then whatever it is you’re snacking on is not doing its job. The main purpose of snacking is to make you feel satiated and to help you avoid bulking up on other high-calorie foods. Therefore, find snack alternatives that are wholesome and satisfying.

04/6Snacking even when you’re not hungry

Even while snacking, mindful eating is of utmost importance. Weight loss is all about determination and willpower. Snacking on healthy and tasty foods is always soul-satisfying, but doing it every now and then has its own downsides. Many people tend to take snack-breaks even when not necessary. This in turn will only sabotage your weight loss goals.

05/6Do you portion out your snack before eating?

When trying to lose weight, snacking is the best part about it. However, ask yourself whether or not you portion out your snacks for consumption. Eating straight out of the bag will not provide you with the amount of calories you eat. Portioning it out will help you keep a track and will also indicate when you should stop.

06/6Make sure your snack has the right amount of nutrients

Before resorting to a snack for your weight loss journey, make sure that your snack has the right content of nutrients and minerals beneficial for your body. Do not start munching on a pack of chips or a bowl of sugary foods, which negatively impacts your body. Instead look for healthy alternatives such as wholegrain foods that are rich in fiber, hydrating fruits and healthy fats like avocados and nuts.

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Now Reading:What do the British Royals eat in a day?Share fbsharetwsharepinshareComments (1)
What do the British Royals eat in a day?
TIMESOFINDIA.COM | Last updated on -Aug 2, 2021, 15:27 ISTShare fbsharetwsharepinshareComments (1)
01/5British royals have access to the best foods in the world

Besides adhering to long-standing customs and traditions, the British Royals are very thorough about their diet too. While good habits and etiquettes play a crucial role in maintaining their public appearances, the food they eat ensures the well-being of their health.

The wide variety of cuisines available to them and of course having a royal chef makes it way more easier for the royals to have their picks. That said, if you’re someone who is a royal fan and are fascinated by their lifestyle, here’s a guide to everything they eat in a day.

Photo: Sharon Smith/AFP/Getty Images

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02/5Queen Elizabeth II
Queen Elizabeth II
Queen Elizabeth II, who is the head of the British monarchy, is currently 95 years of age. The secret to her long life? Probably her whole line of assistance and also the multitude of delicious foods available to her.

Reports suggest that the Queen always begins her day with an Earl Grey tea with some biscuits to go along. For breakfast, some of her favourites are cereal, yoghurt, toast and marmalade reportedly. In a book called Dinner at Buckingham Palace, it was said that the Queen also likes to have fish for breakfast. As far as lunch is concerned, she loves some Dover Sole with wilted spinach or courgettes.

A healthy dinner is what the Queen likes. According to the former royal chef, “For a main course she loved game, things like Gaelic steak, fillet steak with a mushroom whisky sauce, especially if we did it with venison.”

“We used a repertoire of dishes, mainly British and French food. We cooked a lot of traditional French food like halibut on a bed of spinach with a Mornay sauce,” he added.

Photo: Instagram/Royalfamily

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03/5Prince Charles and Camilla Parker Bowles
Prince Charles and Camilla Parker Bowles
The Prince of Wales and the Duchess of Cornwall are invested in living a sustainable life and eating a healthy and nutritious diet.

While the royal couple love to enjoy fresh produce, they have their own chickens at Highgrove, which is their country home. So it should not come as a surprise if their breakfast consists of eggs.

On a visit to Singapore, Camilla discussed the importance of eating healthy. As per reports, she loves to consume as many healthy fats as she likes, which is why her lunch usually consists of fresh, organic salads and fish. Former royal chef, Carolyn Robb has also revealed that the couple were always very “thrifty and economical”. He said, “If we made roasted lamb and there were leftovers, we’d probably go and make shepherd’s pie the next night.”

Photo: Instagram/clarencehouse

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04/5The Duchess of Cambridge
The Duchess of Cambridge
Mother-of-three Kate Middleton is one of the fittest royals. Although she is always busy with her royal responsibilities or her motherly duties, she still manages to look her best in public. Is diet the real secret behind her gorgeous looking face and fit body? Too soon to speculate. However, we can always find out what she eats in a day.

According to reports, the Duchess’ breakfasts consist of a combination of foods such as kale, spirulina, matcha, spinach, romaine, cilantro and blueberries put together to make a healthy morning drink. She also enjoys a bowl of oatmeal too.

Although Kate is not a vegetarian, she occasionally prefers not eating meat for lunch. She along with her husband, Prince William are said to enjoy sushi at times. Other favourites include tabbouleh, ceviche and gazpacho and watermelon salads, as per reports.

Photo: Instagram/dukeandduchessofcambridge

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05/5Meghan and Harry
Meghan and Harry
Both Prince Harry and Meghan Markle enjoy eating healthy foods and following a healthy lifestyle. In a 2016 interview, Meghan Markle had said that she occasionally goes on a vegan diet during the weekdays, whereas she would switch to other foods over the weekends.

When it comes to choosing a morning drink, Meghan would go for green juices over coffee any day. According to reports, when it comes to healthy snacks, almonds and almond butter are Meghan’s favourites. These are rich in healthy fats and possess high plant-based proteins.

However both Meghan and Prince Harry love roasted chicken. In an interview Meghan had said, “There is nothing as delicious (or as impressive) as a perfectly roasted chicken.” “If you have an Ina Garten-level roasted chicken recipe, it’s a game-changer,” she added.

Eating dry fruits in morning empty stomach

Can I Eat Dry Fruits on an Empty Stomach? There are absolutely no restrictions on when dry fruits can be consumed. They are perfectly healthy and meet the body’s vitamin and mineral requirements. However, some citrus fruits when had on an empty stomach may cause acidity

10 Surprising Benefits of Dry Fruits and Nuts

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In this fast-paced world, you always look for shortcuts in anything you do, even when it comes to food intake. Dry fruits and nuts are the perfect ‘quick-fix’ food that most people depend on to satiate those uninvited hunger pangs, especially when they are running against time or are trying to stick to their diet.

What are Dried or Dry Fruits and Nuts?

These snacks are all the healthy nuts and dried fruits like almonds, cashew, raisins, prunes, etc., that you find in markets and department stores all around you. Dried fruits are basically fresh fruits that have been dried. Fruits are dehydrated by conventional sun-drying or other drying techniques. They shrivel up and the pulpy remains are the dry fruits that you enjoy at breakfast or during those mid-meal breaks. As the water content is removed, the fruits become energy-bombs with concentrated nutrients.

Dry fruits and nuts

Some of the most common dry fruits and nuts are raisins, cashew nuts, almonds, walnuts, dates, figs, prunes and apricots. Some varieties of dried fruits like mangoes, pineapples, cranberries, etc., are also available in sugar-coated candied versions. Of these, dry fruits devoid of any additives are the best for your body.

Amazing Benefits of Dried or Dry Fruits You Should Definitely Know About

Walnuts and almonds for the brain, cashews to fight migraine, apricots for healthy eyes and raisins for digestion – these are only a few benefits of dried fruits and nuts. Dry fruits also help the body in the following ways:

1. Boost Immunity and Help Fight Diseases

Loaded with essential nutrients, the benefits of dry fruits and nuts for health cannot be overlooked. Dry fruits increase your nutrient intake as they are rich in potassium, iron, folate, calcium and magnesium. The antioxidants boost your immunity, keeping you healthy and free from diseases and other illnesses.

2. Help Combat Cancer

If you have grown up having soaked almonds, then you have been fighting cancer right from the start. Almonds and cashew nuts are known to curtail breast cancer. Phytonutrients, found in apricots and apples, act as antioxidants and prevent the growth of cancer-causing cells. Nuts like pistachios prevent the growth of tumours especially in the lungs and the prostate. Brazil nuts and walnuts also fight cancer cells in the body.

3. Help With Weight Loss

People who include nuts and dried fruits in their diet are well-aware of dry fruits’ benefits for weight loss. When consumed in moderation, they help you reduce weight and stay fit. Those who swear by dry fruits are known to take in lesser fats, sugar and more essential nutrients for proper metabolism.

4. Fight Constipation

Dry fruits like anjeer or figs have many benefits as they are rich in fibres which ensure a healthy bowel. Fibre helps the body remove waste from the body smoothly. Other fibrous dry fruits include prunes and dried apricots. Pistachios and dates make your bowel more flexible and, therefore, relieve constipation.

5. Keep Your Tummy Healthy

Prunes and other dried fruits have fibres, both soluble and insoluble, which improve digestion and keep your stomach and gut healthy. The soluble fibres act as a probiotic and maintain the required good bacteria. The laxative properties of almonds and walnuts help maintain a happy gut.

Good tummy health

6. Have Anti-ageing and Skin-friendly Properties

If dry fruits in face-masks can work wonders, then wouldn’t it make sense to include them in your diet? Radiant and glowing skin and controlling ageing are some of the benefits that dry fruits offer your skin. Almonds and pistachios help remove dead skin cells and walnuts prevent dry skin.

7. Fight Anaemia and Boost Haemoglobin

Raisins and prunes are rich in iron and are beneficial for those who are anaemic. Dry fruits are packed with nutrients like Vitamin B, minerals like phosphorous and copper, and unsaturated fats that boost the regeneration of blood cells and haemoglobin in the body. Almonds, figs, pistachios and cashew nuts also give energy and build stamina.

8. Help Maintain a Healthy Heart

Raisins play a significant role in lowering systolic blood pressure. They control cholesterol and reduce inflammatory markers in the body. Almonds contain Vitamin E and monounsaturated fatty acids that prevent spikes in cholesterol levels and maintain it at a healthy optimum. Brazil nuts keep a check on blood pressure as they are a source of potassium, magnesium and calcium. As you can see, dry fruits and nuts reduce the risk of heart diseases, stroke and heart attacks.

9. Improve Bone Health

Dried plums support bone formation and they also enhance bone health. Dry fruits also help in improving bone density making the bones stronger and protecting them from excessive wear and tear.

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10. Fight Depression and Anxiety

Dry fruits are a rich source of beta carotene, an antioxidant that battles anxiety and depression in people. These antioxidants also improve memory. Dry fruits help to improve sleep and enhance learning and performance.

Are There Any Side Effects of Eating Dried Fruits?

Since dried foods do not contain water, they are packed with concentrated sugar and are high on calories. They also have reduced Vitamin C and lesser antioxidants than fresh fruits. This may pose a threat to our health if not consumed in moderation. Some of the side effects of eating dried fruits are:

FAQs

1. How are Dried Fruits Different from Nuts?

There is a very thin line of difference between dried fruits and nuts. Often nuts are referred to as dry fruits and these can be easily confused with dried fruits. In India, the term ‘dry fruits’ is used loosely for both dried fruits and nuts.

Nuts or dry fruits are the seeds found in a seedpod (dehiscent) or those seeds that are not enclosed in a pod (indehiscent). These include cashew, almonds, walnuts, pistachios, etc. They are rich in vitamins, minerals and proteins. They also contain healthy fats essential for our body.

Dried fruits, on the other hand, are fleshy fruits that are dried using various natural or synthetic techniques. Raisins, apricots, dried figs and cherries, dehydrated bananas, kiwis and apples are examples of dried fruits. In addition to vitamins and minerals, dried foods are loaded with antioxidants that boost immunity.

2. Are Dried Fruits as Healthy as Fresh Fruits?

Fresh fruits are a healthier choice when compared to dried fruits. Their nutrient content is higher and also, their water content also makes them more hydrating. Dried fruits are high on sugar and calories and are best for travelling, hiking and camping or when you are short of time. They are handy snacks that can pack in some energy in a jiffy. You must incorporate both fresh and dried fruits in your diet for a healthier outcome.

3. What is the Best Time of the Day to Eat Dried Fruits?

Generally, the advantage of dried fruits is that they can be had at any time of the day. However, in order to gain maximum benefits, you must eat them early in the morning. The benefits of eating dry fruits in morning increase manifold if they are soaked the previous night and then consumed.

Soaked nuts

4. Are Dried Fruits Good for Diabetic Patients?

Contrary to popular belief, dried fruits and nuts can be consumed by diabetic patients as they are known to prevent diabetes. They are rich in quercetin and other types of polyphenols which make them anti-diabetic and anti-inflammatory. But sugar-coated dried fruits or those made with sugar syrup must be necessarily avoided.

5. Will I Gain Weight by Eating Dry Fruits?

On the contrary, dry fruits are known to fight obesity and control weight gain. Regular and moderate consumption of dry fruits decreases sugar intake and unwanted calories. You must incorporate dried fruits and nuts in your diet plan to reap maximum benefits. However, stay away from candied and sugar-coated dried fruits.

6. Can I Eat Dry Fruits on an Empty Stomach?

There are absolutely no restrictions on when dry fruits can be consumed. They are perfectly healthy and meet the body’s vitamin and mineral requirements. However, some citrus fruits when had on an empty stomach may cause acidity.

So as you can see, dry fruits pack quite a nutritious punch in your diet, so load up on healthy dry fruits for those tempting snack-times.

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