10 Best Dry Fruits You Should Eat This Winter
Winter is here, and it’s a good idea to enjoy the tastiest and healthiest dry fruits. They keep you strong and happy when it’s cold. Nuts like almonds, walnuts, and cashews are not only delicious but also packed with energy to keep you going through the winter blues. Below is the list of the best dry fruits you should eat this winter:
Table of Contents
| Introduction |
| Benefits of Eating Dry Fruits in the Winter |
| The Top Dry Fruits of a Healthy Winter Diet |
| Ways to Include Dry Fruits in Your Meals |
| Where to Buy Quality Dry Fruits in Pakistan |
| FAQS |
| Conclusion |
Benefits of Eating Dry Fruits in the Winter
- Keeps You Warm: Dry fruits and nuts are high in fat, generating body heat, making them perfect for staying warm in the cold.
- Improves Skin Health: Dry fruits like almonds, walnuts, prunes, and raisins help your skin retain moisture, preventing chapped lips and dry skin in the dry winter air.
- Prevents Weight Gain: These natural snacks reduce hunger pangs and keep you feeling full, aiding in digestion and weight management during the season of indulgence.
- Maintains High Energy Levels: Rich in protein and antioxidants, dry fruits and nuts boost energy, enhance focus, and support overall brain health.
- Boosts Immunity: Dry fruits are packed with antioxidants and vitamin C, strengthening your body’s immune system to fight off winter illnesses like the flu and common cold.
The Top Dry Fruits of a Healthy Winter Diet
(With Nutritional Profiles and Benefits)
1. Pistachios (Pista)
Nutritional Profile of Pistachios (per 100g)
| Nutrient | Amount per 100g |
| Energy | 557 Kcal |
| Carbohydrates | 27.97 g |
| Protein | 20.60 g |
| Total Fat | 44.44 g |
| Vitamins | A, C, E, K, B6, and more |
Key Benefits:
- Their healthy fats and phytosterols can promote heart wellness by lowering cholesterol and regulating blood pressure.
- Pistachios are high in fibre and protein, helping you feel full and reducing calorie intake, making them an excellent snack for weight loss.
- Their nutrient profile can improve brain function and memory and protect against toxins.
- With their fibre content, pistachios support gut health by promoting beneficial gut bacteria and easing digestion.
2. Dried Apricots
Nutritional Profile of Dried Apricots (per 100g)
| Nutrient | per 100g |
| Energy | 348 calories |
| Protein | 4.1g |
| Carbohydrates | 58g |
| Of which natural sugars | 58g |
| Fat | 0.6g |
Key Benefits:
- Rich in Vitamin A (797mg for 100g) for eye health and immunity.
- High in iron (18mg) for overall well-being.
- Packed with soluble fibre (9.9 g) for cholesterol and blood sugar control.
- Moderate in potassium, promoting brain function and fluid balance.
- Provide moderate calcium for weight management, heart health, and strong bones.
- Loaded with antioxidants, it reduces cancer risk and boosts immunity.
3. Dry Figs
Nutritional Profile of Dry Figs (per 100g)
| Nutrient | Per 100g |
| Energy | 249 kcal |
| Protein | 3.3 g |
| Vitamins | Vitamin C (1.2 mcg), Folate (9 mcg), and Vitamin K (15.6 mcg) |
| Minerals | Calcium (162 mg), Iron (2.03 mg), Magnesium (68 mg), Phosphorus (67 mg), and Potassium (680mg) |
Key benefits:
- Figs promote digestive health as a natural laxative due to their high fibre content.
- They’re rich in antioxidants, protecting cells from damage.
- Figs may contribute to healthy blood pressure levels and blood sugar levels.
- Essential minerals in figs support strong bones.
- They support weight management and enhance diet quality.
4. Raisins (Sogi)
Nutritional Profile of Raisins (per 100g):
| Nutrient | Per 100g |
| Energy | 299 kcal |
| Protein | 3.1 g |
| Carbohydrates | 79 g |
| Vitamins | Vitamin C (3%) and Vitamin B6 (10%) |
| Minerals | Calcium (5%), Iron (10%), and Magnesium (8%) |
| Sugar | 59 g |
Key Benefits:
- reduces the risk of diabetes, osteoporosis, and cancer.
- Phytonutrients may have anti-inflammatory, pain-relieving, and brain-protective properties.
- It helps prevent anemia by providing iron, copper, and essential vitamins for red blood cell production and oxygen transport.
5. Prunes
Nutritional Profile of Prunes (per 100g):
| Nutrient | Per 100g |
| Energy | 115 kcal |
| Protein | 1.1 g |
| Carbohydrates | 30.5 g |
| Vitamins | Vitamin K (28.25 mcg) |
| Minerals | Sodium (0.95 mg), fibre (3.4 g) |
| Fat | 0.2 g |
| Sugar | 18.1 g |
Key Benefits:
- Supports bone health.
- Promotes a healthy heart and good digestive health.
- Reduces the risk of type 2 diabetes.
- Slows the ageing process.
6. Makhana
Nutritional Profile of Foxnuts (Makhana) (Per 100g):
| Nutrient | Per 100 g |
| Energy | 347 kcal |
| Carbohydrates | 75.04 g |
| Protein | 11.16 g |
| Fat | 0.5 g |
| Minerals | Calcium (0.27%), phosphorus (0.28%), and iron (0.006%) |
Key Benefits:
- Excellent source of energy for fasting and all-day vitality.
- It supports cognitive function, combats anxiety and depression, and can help improve sleep quality when consumed as a smoothie with milk and dates.
- Rich in antioxidants for anti-aging and radiant skin.
- Low in saturated fats, suitable for diabetics and heart health.
- Supports digestion and prevents constipation.
7. Walnuts
Nutritional Profile of Walnuts (per 100g):
| Nutrient | Per 100 g |
| Energy | 654 kcal |
| Protein | 15 g |
| Carbohydrates | 14 g |
| Vitamins | Vitamin C (2%), Vitamin B6 (25%) |
| Minerals | Sodium (2mg), potassium (441 mg), calcium (9%), iron (16%), and dietary fibre (7 g) |
| Total Fat | 65 g, and saturated fat (6 g). |
| Sugar | 2.6 g |
Key Benefits:
- Rich in nutrients and healthy fats.
- Support gut, heart, and brain health.
- Aid in reducing blood pressure.
- Offer cancer protection and aid in weight regulation.
- Improve sperm vitality and reduce the risk of type II diabetes.
8. Almonds
Nutritional Profile of Almonds (per 100g):
| Nutrient | Per 100 g |
| Energy | 575 kcal |
| Protein | 21.2 g |
| Carbohydrates | 21.7 g |
| Vitamins | Vitamin B6 (0.1 mg), Vitamin E (26.2 mg) |
| Minerals | Potassium (705 mg), Magnesium (268 mg), Calcium (264 mg), and Iron (3.7 mg) |
| Total Fat | 49.4 g; saturated fat (3.7 g) |
Key Benefits:
- High in vitamin E.
- Assist with blood sugar control and benefit blood pressure levels.
- Lower cholesterol levels.
- Promote bone health and aid in blood sugar management.
- Support gastrointestinal health and immunity.
9. Cashews
Nutritional Profile of Cashews (per 100g):
| Nutrient | Per 100 g |
| Energy | 574 kcal |
| Protein | 15.3 g |
| Carbohydrates | 32.7 g |
| Vitamins | Vitamin B6 (0.26 mg), Vitamin E (0.9 mg) |
| Minerals | Potassium (565 mg), Magnesium (260 mg), Calcium (45 mg), and Iron (6.0 mg) |
| Total Fat | 46.4 g; saturated fat (9.2 g) |
Key Benefits:
- Promote heart health and support bone health.
- Boost the immune system and aid in weight management.
- Improve brain function and regulate blood sugar.
- Promote healthy skin and reduce inflammation.
10. Dates
Nutritional Profile of Dates (per 100g):
| Nutrient | Per 100 g |
| Energy | 277 kcal |
| Protein | 2 g |
| Carbohydrates | 75 g |
| Vitamins | Vitamin B6 (15%) |
| Minerals | Potassium (15%), Magnesium (13%), Copper (40%), Manganese (13%), and Iron (5%) |
Key Benefits:
- Improve gut health and help prevent chronic diseases.
- Boost brain health and may aid in natural childbirth.
- Promote youthful skin and provide a healthier alternative to refined sugar.
- Support brain, digestive, and heart health.
- Versatile sweetener for recipes or as a nutritious snack.
Ways to Include Dry Fruits in Your Meals
You can include dry fruits in your meals in the following ways:
- Bake them into bread or pastries.
- Add them to salads.
- Make seasonal stuffing.
- Include them in homemade bars.
- Prepare fruit infusions.
- Have them for breakfast or as a snack.
- Soak them overnight for better digestibility.
Where to Buy Quality Dry Fruits in Pakistan
Quality dry fruits in Pakistan can be found at local thellas, stores, or established marts like Naheed and Metro. For added convenience, you can also explore online options such as Al-Naseeb Dry Fruits, Mak Dry Fruits, Al Fatah, and Daraz, which offer a wide range of dry fruit choices. Also, dry fruits can be produced in Gilgit Baltistan, so you can buy them here online or from someone who resides there.
FAQs
1. How many dry fruits should I consume daily?
Consume a small handful, roughly a quarter cup, of dried fruits daily to fulfill 10–16% of your recommended daily fibre intake. But don’t exceed the intake, as they are high in sugar and calories.
2. Can dry fruits help with weight management?
Dry fruits can help with weight management as they are high in protein, promote fullness, and contain healthy fats and essential nutrients that benefit the body.
3. Which are the hottest dry fruits?
Dates and nuts like peanuts, almonds, cashews, apricots, and walnuts are considered to be hot, dry fruits.
Conclusion
So, this winter, make the wise choice by including the best dry fruits in your daily diet. They’re not only delicious but also your key to staying nourished and robust during the chilly months.
Also Read: Best Leg Warmer | 10 Best Face Masks for Dry Skin to Treat Flaky | 5 Best Ubtan for Skin Whitening in Pakistan with Price | SEEDS TO GO NUTS FOR | Sweaters You’re Going to Want This Winter | Best Winter Moisturizers for Dry Skin Under Rs.500!
