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How Much Dry Fruits Should You Consume For Maximum Health Benefits

by SaleBhai Team - 09-Mar-2017 - Health & Beauty
dry fruits
Actress and comedian Mae West once said, “Too much of a good thing... can be wonderful!” That assessment is not true when it comes to dry fruits. These micro factories of nutrients are healthy, tasty, and easy to carry, making them a favourite snack for most individuals. With the wide range of health benefits associated with dry fruits, you can’t really blame them for going nuts over nuts. However, if you consume more than what your body needs, you will be attracting some unwanted fat. Since they come in small, compact forms, it is difficult for consumers to identify the daily limit. And not to mention the awesome taste, which keeps you reaching out for more.

What will you learn from this article?

  • Why is it so difficult to limit your daily intake of dry fruits?
  • How much should you consume?
  • What do the surveys say?
  • How much of each type should you take to enjoy the benefits of dry fruits?

Why is it so difficult to limit your daily intake of dry fruits?

Can you eat 30 grapes at one go? Probably not! Now, replace grapes with raisins. This is exactly where the problem lies. The dried fruits are much smaller and easier to consume as compared to their fresh alternatives. If you want your stomach to signal that your quota for the day is over, you are looking at massive over-consumption.

sugar in dry fruits

Note: The dried fruits might be smaller, but contain the same nutrient level as the fresher versions. As a matter of fact, the lack of water in the dried alternatives, make the sugar and nutrient content more concentrated, enhancing the overall impact.

How much should you consume?

It is best to limit your daily intake of dry fruits to 20 grams. Have a mixed variety of nuts and dried fruits within the daily limit for maximum health benefits.

The following chart will tell you why you need to follow the quota strictly.  

how much calories does dry fruits contain

Note:  Always avoid eating straight from the bag. It eliminates the chance of careless over-consumption.

What do the surveys say?

As per The Indian Express, a recent survey shows that 97% of affluent, young Indians prefer to snack on dry fruits, more specifically almonds. The survey was conducted by interviewing 3037 individuals between the ages of 18-35 years from Delhi, Bangalore, Hyderabad, Mumbai, Nagpur, Coimbatore, and Chandigarh. Nutritionist Ritika Samaddar from Delhi opines that the study shows a positive shift in the mindset of young Indians towards healthy eating. However, the findings also revealed that people tend to consume more when hungry and under stress.

Author’s take: The fact that hunger and stress can trigger over-consumption of dried fruits is exactly what you need to be careful about. This is where following the daily limit of 20 grams strictly becomes important.

How about a video on that note? Watch the following for some excellent tips shared by Dr Shikha Sharma.

How much of each type should you take to enjoy the benefits of dry fruits?

Almonds

almond nutrition facts

How many times daily do your family and friends ask you to stay away from high-fat foods for a healthy life? If you have caring people around, you probably hear that a lot. Next time someone tells you so, give them the example of almonds. Rich in monounsaturated fatty acids, magnesium, potassium, and vitamin E, almond is good for your heart while boosting brain functioning and improving skin condition. So, how much of this crunchy nut should you be having? Daily consumption of 4–7 almonds should give your body all associated health benefits without causing an unwanted weight gain.      

Walnuts

walnut nutrition facts

How do you like eating walnuts? Do you remove the shell and enjoy only the flesh? You need to stop doing that if you are serious about your health. The whitish outer layer contains 90% of antioxidants including tannins, flavonoids, and phenolic acids, making it extremely healthy. As a rich source of Omega 3 fatty acids and monounsaturated fats, walnuts boast a wide variety of health benefits including protecting vital organs such as the heart. Take 3-4 walnuts halves daily for best results.

Dates

date nutrition facts

Image credit

Rich in dextrose and fructose, dates are storehouses of energy. As one of the most popular dry fruits, they boast an impressive range of health benefits besides being delicious. Be it on a fasting day or an extra strenuous one, dates will always help you to maintain your nutrient balance. Start your day with 1-2 medium-sized dates for optimal metabolism rate.

Do you know why Muslims break their fast with dates? Click here to find out.

Pistachios

pistachio nutrition facts

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Pistachios can be a game changer, if you are looking to enjoy robust health, being a rich storehouse of protein, vitamin E, oleic acid, and carotene.  These evergreen nuts come with an irresistible taste, making them the preferred garnish for sweets, cakes, and other delicacies. However, even if pistachios are the only nuts you like, make sure to limit your daily intake to 20 grams.

Raisins

raisin nutrition facts

Image credit

If you are looking for an easy source of energy, raisins should fit the bill for you. After a heavy workout or a stressful day at office, pop some raisins for an instant stamina boost. Rich in potassium, vitamin B, carbohydrates, iron, and sugar, these unique dried treats give an overall lift to your general health. Limit yourself to 10-20 raisins to avoid a sudden spike in your sugar level.  

Cashews

cashew nutrition facts

Image credit

Originally from Brazil, cashews were introduced to India by the Portuguese in the 16th century. As a rich source of proanthocyanidins, they help to fight cancer and tumours. Low in fat and free of cholesterol, this unique nut is extremely healthy for the heart. High concentration of essential nutrients such as calcium, magnesium, and copper gives you healthy bones and hair and boosts the overall nervous system.  Have 5-6 cashews daily to reap its health benefits.

You may want to watch the following video for a quick recap.

Note: There are several varieties of dry fruits available in the online market. Companies have identified the ever-expanding demand for these natural wonders that come with the perfect blend of health and taste. In order to boost sales, most have introduced money-saver combo packs. If you like a mixed dose, these can be quite a steal for you.

Author’s take: Some varieties of dry fruit contain added salt and sugar. Though they may by tastier, it is best to choose the plain ones.  

Summary

While the wide range of dry fruits’ benefits are well known, most people go wrong in setting the maximum limit of daily consumption. It is vital for you to keep your regular quota of dry fruits limited to 20 grams to avoid unnecessary weight gain. Also, try to go with mixed varieties to ensure all possible health benefits are taken care of. Want some easy dry fruit-based recipes? Click here.

If you find this article useful or differ with any point mentioned, do leave your opinion in the comments section.

 

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