What are the dry fruits benefits for health, and how should they be included in the diet? - #10644

Dry fruits like almonds, walnuts, cashews, and raisins are indeed nutrient-dense and offer numerous health benefits. Almonds are rich in vitamin E, which supports skin health and has antioxidant properties, while walnuts are an excellent source of omega-3 fatty acids, which are beneficial for brain function and heart health. Raisins are packed with iron and antioxidants, helping to improve digestion and boost immunity. These claims are accurate, and other dry fruits like pistachios can provide a good source of fiber, while cashews are rich in magnesium, which supports muscle function and energy production. In terms of portion sizes, it's generally recommended to consume a small handful (about 20-30 grams) per day to reap the benefits without overloading on calories. They can be eaten raw, roasted, or soaked overnight. Soaking may help improve nutrient absorption and digestion, particularly for almonds. However, be mindful of roasting, as excessive heat can reduce some of the nutrients. For those with specific health conditions, dry fruits can be safe for diabetics and people looking to lose weight when consumed in moderation. They are nutrient-dense but also calorie-dense, so it's important to balance portion sizes to avoid excessive calorie intake. The fiber in dry fruits can help regulate blood sugar levels and support weight management when eaten in appropriate amounts.