ISLAMABAD: During the winter season, people often look for ways to stay warm, healthy, and energized. One simple and effective way to do this is by including dry fruits in your diet.
Health experts often advise people to incorporate dry fruits into their diets to boost immunity, maintain energy levels, and improve overall wellness.
Dry fruits such as almonds, cashews, walnuts, figs, pistachios, raisins, and dates are rich in essential vitamins, minerals, and healthy fats.
These dry fruits are not only tasty but also packed with essential nutrients that help boost immunity, maintain energy, and support overall wellness during the chilly season.
Experts say these nutrient-dense foods are an excellent alternative to fried or sugary snacks and help combat the cold season’s challenges.
Why dry fruits are important in winter
Winter brings colder temperatures, dry air, and increased risk of colds and flu. Nutritionists note that consuming dry fruits helps support the immune system, provides sustained energy, and maintains body warmth.
High in fibre, antioxidants, and healthy fats, dry fruits also aid digestion and keep the skin moisturised during the harsh winter months.
“Dry fruits are a powerhouse of nutrition. They provide essential vitamins and minerals, keep energy levels steady, and support immunity during winter,” said Nutritionist Hina Anees.
She cautioned against overindulgence in sweets, oily foods, and dry fruits, emphasising moderation.
Dr Anees recommended replacing repeated cups of coffee or regular tea with warming beverages such as golden milk and green tea.
These drinks are rich in antioxidants, aid digestion, and provide warmth and energy.
Top winter dry fruits and their benefits
Almonds: Often called the king of dry fruits, almonds are packed with vitamin E, magnesium, protein, and healthy fats.
They support heart health, improve brain function, and help the skin retain moisture. Soaked almonds are easier to digest and can be added to milk, breakfast cereals, or consumed as a snack.
Cashews: Cashews provide iron, zinc, magnesium, protein, and healthy fats. They boost energy, strengthen immunity, and help maintain body warmth.
Cashews can be used in stir-fries, oatmeal, energy bars, or eaten raw or roasted.
Walnuts: Rich in omega-3 fatty acids, walnuts support brain and heart health. They also contain antioxidants that help the body fight inflammation and protect against seasonal illnesses.
Walnuts can be added to smoothies, oatmeal, or eaten alone as a snack.
Figs: Figs are high in fibre, calcium, potassium, and iron. They improve digestion, strengthen bones, and provide natural sweetness to meals, making them a healthier alternative to refined sugar.
Pistachios: Pistachios are rich in healthy fats, antioxidants, and vitamin B6. They support heart health, improve skin texture, and help with weight management.
Pistachios are also a filling snack that can replace unhealthy options.
Raisins and Dates: Small but nutrient-packed, raisins and dates provide quick energy through natural sugars, support digestion, and supply essential minerals like iron, potassium, and magnesium. They can be consumed alone, in trail mixes, or blended into recipes.
Dry fruits in daily diet
Experts suggest adding a handful of mixed dry fruits to breakfast, snacks, or desserts to gain maximum benefits.
Dry fruits can also be included in winter drinks, cereals, salads, and baking recipes. Combining them with herbal teas or protein-rich foods such as fish and lean meat ensures a balanced diet.
“Enjoy seasonal delights, but do so responsibly,” said Dr Anees. “A combination of wholesome foods, dry fruits, and warming beverages helps maintain immunity, energy, and overall health during winter.”
