As winter is just around the corner, we often face a hard time waking up and getting out of our warm blanket. Waking up during winter can be challenging as the cold nights usually bring laziness, low energy, and even seasonal affective disorder (SAD). While cosy carpets and warm drinks offer comfort, including the right superfoods in your diet can help improve physical and mental health. Superfoods are essential during winter months. Boosting mood on frigid days, they provide vital nutrients such as omega-3 fatty acids, antioxidants and magnesium to maintain energy levels in the body. Whether added to sumptuous salads or healthy snacks, they make for the perfect ingredients for any meal, contributing to strengthening the immune system.

There are certain dry fruits that are no less than any superfoods as they can boost mood, strengthen immunity, and offer sustained energy during the chilly months. The trend towards healthier eating habits, particularly after COVID-19, has led to the introduction of nutrient-rich options and varieties like dried pumpkin, dried kiwi and dried berries, just to name a few. Currently, superfoods like these have become a staple for many, owing to their ease of consumption, long shelf life and health advantages.

So which dry fruits are a must-add to your winter diet? What is the right quantity? We got in touch with experts who share how adding dry fruits to your diet during cold weather can be beneficial for your health.

Akshata Chavan, Clinical Dietician at Wockhardt Hospitals, Mumbai Central shares how adding dry fruits can help you fight winter illnesses:

Nuts and dry fruits are among the best foods for brain enhancement and countering fatigue and depression. As per Akshata, dried fruit omega-3 nuts, almonds, and walnuts are rich sources of these fatty acids, which have been shown to increase levels of serotonin, the feel-good neurotransmitter of the brain. Cashew nuts and pistachio nuts also contain magnesium, which helps to relieve anxiety and promote sleep.

Dates, figs, and raisins are also healthy dry fruits rich in natural sugars which one can use to supply energy which does not fall off easily unlike refined sugars. Dry fruits also contain vitamin B6 which is essential for the production of the happy hormone dopamine. Dopamine is a neurotransmitter that mediates one’s feelings of enjoyment and the willingness to do something.

Every season brings its own set of challenges and winter is linked to flu and cold attacks but you can save yourself from the winter blues by adding nutritional habits to your routine that can help you create a stronger system. Akshata shares that nuts like amino-shaped kernels do contain vitamin E which is an antioxidant that has been proven to enhance the immune system. On the other hand, dry fruits such as the rosy orange colour apricots or even prunes are enriched in minerals such as zinc and iron which help in supporting an effective immune response to stress and its sustainability. To avoid illness, include some mixed nuts and dry fruits in your everyday diet.

Health Benefits Of Dry-Fruits In Winters

Gunjan Jain, President, NDFC(I) shares how adding dry fruits can help enhance overall health:

- According to a study published in the National Library of Medicine, dried fruits are packed with bioactive/phytochemicals such as phenolic compounds, phytoestrogens and carotenoids with potent antioxidant properties. These compounds scavenge free radicals and relieve the oxidative stress that causes tissue damage, ageing and other chronic diseases.

- Often consumed as snacks, nuts and dry fruits help provide sustained energy and allow one to stay warm during the chilly weather. Besides, they contribute to improving digestion and promoting gut health in winter when activity levels are lower. Added to the benefits, superfoods help amplify skin glow in cold weather.

- However, while consuming them, it is of utmost importance to practice moderation. As these foods are calorie-dense, daily intake must be monitored as per bodily requirements. Usually, smaller portions are advised to avoid weight gain and extreme body heat. One of the ideal ways to incorporate them into diets is to include them in baked items such as bars or bread. Smoothies, salads and sweets are also healthy and tasty means to include superfoods in regular consumption during winter.

What Is The Right Quantity To Consume Dry Fruits?

While it's good to have nuts and dry fruits daily during the winter season, it is imperative to know how to pick the right quality. In doing so, one must look for minimal processing varieties. Superfoods with added sugars, preservatives or artificial flavours are best avoided. Consumers ought to examine the packaging of the products to understand whether the items are fresh or not. Purchasing dry fruits without excess salt, sugar or unhealthy oils is key to attaining optimal health. Likewise, buying superfoods from trusted brands or food stores is highly recommended.

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