Nutrition experts have highlighted the health benefits of eating dried fruits and nuts, particularly during the winter season, they can help provide a sense of satiety and support overall wellness.
Common dried fruits such as peaches, raisins, apricots, figs, and plums, along with nuts including almonds, cashews, and walnuts, are considered nutrient-rich options. Experts note that peanuts, however, are classified as legumes, not nuts.
While dried fruits can be beneficial, specialists caution against excessive consumption. Eating large amounts of raisins, figs, or plums daily may raise harmful LDL cholesterol and fasting blood glucose levels, said a nutritionist.
In contrast, nuts like almonds and walnuts have positive effects on cardiovascular health. Regular walnut consumption, for instance, has been shown to lower total cholesterol, reduce LDL cholesterol, and improve triglyceride and protein B levels.
A balanced diet should also include plant-based foods, healthy oils, and complex carbohydrates.
Some nuts, including almonds and cashews, contain high amounts of oxalates, which can increase the risk of kidney stones if eaten in large quantities.
Experts recommend pairing nuts with calcium-rich foods, such as yogurt, to reduce this risk. Adults are advised to consume four to six servings of unsalted nuts per week for optimal benefits.
Nuts such as almonds, hazelnuts, macadamia nuts, and walnuts are particularly beneficial for heart health, while a single Brazil nut daily can provide selenium, supporting thyroid function.
However, professional guidance is recommended before adopting this practice.
Experts also advise against roasting nuts at high temperatures for long periods, as this can degrade healthy fats.
For long-term storage, nuts should be kept in a cool place, such as a refrigerator or freezer, and roasting, if done, should be at low temperatures.
Dried fruits and nuts are most beneficial when consumed in moderation, nutritionists said. Small, controlled portions can significantly contribute to health, particularly in the winter months.
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