Best dry fruits for winter: Eat almonds, walnuts, apricots to boost your immunity and prevent dryness

As the winter season approaches, it makes sense to add dry fruits to your diet as they help build up immunity, keep you warm, and fight fatigue. Dry fruits are packed fully with vitamins, minerals, and healthy fats, making them ideal for boosting your calorie intake in the colder months in a healthy way.

Nuts are also easy and accessible and quite versatile, whether you add them to smoothies, eat them with fruit or use them for baking.

Here are the best dry fruits to include in your diet and their benefits.

• Almonds

• Boosts immunity: Almonds contain high amounts of vitamin E, which is an antioxidant that enhances the body's immunity and fights against infections, as per the National Institutes of Health.

Other benefits:

• Promote heart health by reducing bad cholesterol.
• Improve brain function with their high magnesium content.

Tip: Soak almonds overnight for better nutrient absorption and easier digestion.

Also read | 6 dry fruits that help sharpen the memory

• Walnuts

• Support brain health: This “brain food” contains omega-3 fatty acids, which aid in supporting brain activities and minimising inflammation, according to the Harvard T.H. Chan School of Public Health.

Other benefits:

• Improve skin health, keeping it hydrated and glowing in winter.
• Promote heart health by reducing blood pressure and cholesterol.

Tip: Add walnuts to your salads, desserts, or oatmeal for a crunchy and nutritious twist.

• Cashews

• Boost energy levels: Cashews are packed with healthy fats and proteins, making them an excellent source of energy for cold winter days.

Other benefits:

• The National Institutes of Health states that cashews support bone health with their high magnesium and phosphorus content.
• Improve mood by containing tryptophan, which aids serotonin production.

Tip: Use cashews in homemade nut butters or creamy soups for added flavour and nutrition, or roast them with some ghee for a nutritious snack.

Also read | Dry fruits are good, but overeating can cause blood sugar spikes, allergies and weight gain

• Raisins

• Aid digestion: Raisins are high in fibre and natural laxatives, making them ideal for maintaining digestive health during the winter season.

Other benefits:

• Provide quick energy due to their natural sugars, according to the Journal of Food Science.
• Support bone health with their calcium and boron content.

Tip: Snack on raisins or mix them into baked goods for a touch of natural sweetness.

• Dates

• Keep you warm: Dates are a natural energy booster, rich in iron and potassium, and are known to generate body heat, making them ideal for winter.

Other benefits:

• Improve digestion with their fibre content.
• The International Journal of Food Science says dates also boost haemoglobin levels, which is especially useful if you have anaemia.

Tip: Pair dates with warm milk for a comforting winter treat.

Also read | Tips to eat dry fruits in summer without inducing body heat

• Figs

• Enhance metabolism: The National Library of Medicine says figs are loaded with vitamins and minerals like potassium, magnesium, and calcium, which boost metabolism and overall energy levels.

Other benefits:

• Promote digestive health with their high fibre content.
• Strengthen bones with calcium and phosphorus.

Tip: Soak dried figs in warm water before eating for a softer texture and better digestion.

• Pistachios

• Improve heart health: Pistachios are rich in monounsaturated fats and antioxidants that support heart health by reducing bad cholesterol levels, according to the Cleveland Clinic.

Other benefits:

• Aid weight management by promoting satiety.
• Provide essential nutrients like vitamin B6, which supports brain health.

Tip: Enjoy pistachios as a snack or sprinkle them on desserts for a nutritious crunch.

• Apricots

• Promote skin health: Dried apricots are rich in vitamin A, according to the World Health Organization, which helps maintain healthy skin and prevents dryness during winter.

Other benefits:

• Aid digestion with their fibre content.
• Support vision with their high beta-carotene levels.

Tip: Add dried apricots to warm porridge or stews for a sweet and tangy flavour.

Dried fruits are packed with nutrients and serve as an excellent filler in the winter. Mix them in meals or eat them as snacks to keep your body warm, active and healthy during winters.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.