Probably the most ancient and traditional superfoods that our mothers have fervently recommended for our well-being are nuts and dried fruits. These nutritional powerhouses, which are only found in small amounts, are essential to our diet since they are rich in proteins, iron, magnesium, good fats, vitamin B, and fiber. Although these little miracles are incredibly beneficial to your health, always remember that moderation is your best friend. Even though they taste like little pieces of heaven, dry fruits are high in calories, so controlling how much you eat each day can help you maintain optimal health. In this article, we will explain how much dry fruits make an ideal intake.
Research-Backed Benefits of Daily Intake of Dry Fruits
A study published in the New England Journal of Medicine indicated eating 30 g of nuts daily could lengthen one's life. To conduct the study, two of the largest American cohorts—roughly 119,000 persons, with 65% of them women—that were followed for 30 years were examined. By the time the observation period ended, it was discovered that the death rate from all main causes—cancers, respiratory disorders, and cardiovascular pathologies—was negatively correlated with the number of nuts consumed.
Those who consumed at least seven servings of nuts a week, or 28–30 g daily, had a death rate that was 20% lower than those who did not consume nuts thirty years after the observation began. It is impossible to draw definite conclusions about the association between nut consumption and mortality because this study is only based on participant observation, but the data that have been collected thus far appear to support the beneficial effects of nuts on human health. Nuts are high in unsaturated fatty acids, low in saturated fats, and free of cholesterol. They are also a good source of vitamins, minerals, phytosterols, flavonoids, and carotenoids.
Recommended Daily Amount of Different Dry Fruits
At this point, you will probably have a question: how much dry fruits to eat every day? We have all the answers in this list:
Almonds
For maximum nutritional impact, soak 4-7 almonds overnight and eat them every day. Their abundance of antioxidants, vitamin E, magnesium, fiber, protein, and omega 3 makes them extremely beneficial to health. They lower blood sugar levels and encourage weight management. The skin of soaked almonds simply slips off, allowing the nut to readily release all of its nutrients, making them a better alternative overall than raw almonds.
Walnuts
There are several health advantages to walnuts. They are a good source of heart disease-preventing omega-3 fat. Eating three to four walnut kernels that are soaked overnight lowers harmful cholesterol levels in the body and maximizes health advantages since walnuts help control blood pressure, type-2 diabetes, and weight.
Raisins
Actually, raisins are just dried grapes. There are several ways to dry grapes, including utilizing food dehydrators or sun drying them. They can be eaten raw or soaked in water and then used as an ingredient in biscuits, yogurt, granola, and salad toppings. Raisins are high in fiber, iron, and calcium. Add 40–60g of raisins to your diet each day to enhance your energy levels and maintain the healthy shine of your skin and hair.
Pistachios
Pistachios are members of the cashew family, and because of their delicate shell, they can be difficult to eat at times. Hand-selected Anaha Pistachios include an easily accessible fracture in their shell that allows the kernels to be removed. Pistachios are rich in antioxidants and loaded with minerals. You can consume 25–30 pistachios as a snack every day to aid in weight loss and improve your general health.
Cashews
Protein, fibre, and good fats abound in cashews. They can be eaten raw or roasted, and they can be added to fruit salad, desserts, and a variety of other recipes. Cashews are a low-sugar energy source that also supports healthy bones, brain and immune system function. The ideal intake is 4-5 cashews a day.
How Much Dry Fruits to Eat in a Day for Weight Gain?
If you’re aiming for weight gain, dry fruits can be a helpful addition to your diet due to their high caloric and nutrient density. Dry fruits are calorie-dense, which can help you increase your caloric intake efficiently. For example, 1/4 cup of almonds has around 200 calories. They provide essential vitamins, minerals, and healthy fats. This includes omega-3 fatty acids from nuts like walnuts, iron from raisins, and potassium from dried apricots. Nuts and seeds are high in healthy fats, which are important for weight gain and overall health.
For weight gain, 1/2 to 1 cup (about 60 to 120 grams) daily is the recommended quantity. This amount provides a substantial calorie boost and ensures you get enough nutrients without excessive consumption.
How Much Dry Fruits to Eat in a Day for Weight Loss?
When aiming for weight loss, dry fruits can be a healthy part of your diet, but portion control is key due to their high calorie and sugar content. Dry fruits provide essential nutrients like fibre, vitamins, and minerals, which can help you feel full and satisfied. The fibre and healthy fats in dry fruits can help you stay full longer, reducing overall calorie intake by curbing hunger. They can satiate sweet cravings in a healthier way than high-sugar snacks.
For weight loss, 1/4 to 1/3 cup (about 30 to 40 grams) is the recommended daily intake. This portion allows you to enjoy the benefits of dry fruits while keeping calorie intake manageable.
Bonus Tip: Fruits typically have high natural sugar content. Dry fruits are concentrated in a much smaller packaging since the water has been removed from them. They can therefore include a lot of calories and sugar, including fructose and glucose. Here are a few instances of dry fruits with naturally occurring sugar.
- Dates: 64–66%.
- Raisins: 59%.
- Apricots: 53%.
- Figs: 48%.
- Prunes: 38%.
Fructose makes anywhere between 2 and 51% of this sugar content. Consuming large amounts of fructose may be harmful to one's health. This includes a higher risk of heart disease, type 2 diabetes, and weight gain. A tiny 1-ounce serving of raisins has 84 calories, nearly all of which come from sugar. Dry fruits are easy to eat in big quantities at once due to their sweetness and high energy content, which can lead to an excessive intake of calories and sugar.
How Much Dry Fruits to Eat in a Day During Pregnancy?
During pregnancy, dry fruits can be a nutritious addition to your diet, providing essential vitamins, minerals, and healthy fats. However, it's important to consume them in moderation to manage calorie intake and avoid excessive sugar consumption. Dry fruits like almonds, walnuts, and raisins are high in essential nutrients such as iron, calcium, and omega-3 fatty acids, which are important for both maternal health and fetal development. They provide a quick source of energy, which can be beneficial during pregnancy when energy needs increase. The fiber in dry fruits can help alleviate constipation, a common issue during pregnancy.
Ideally, a pregnant woman must take 1/4 to 1/2 cup (about 30 to 60 grams) daily. This portion offers a good balance of nutrients while keeping calorie and sugar intake in check.
How Much Dry Fruits to Eat in a Day for a Baby?
When introducing dry fruits into a baby’s diet, it’s important to be cautious due to their high sugar content and potential choking hazards. Dry fruits should be offered in very small amounts and with careful consideration of the baby’s age and developmental stage.
For Babies (6-12 months), a small pinch to 1 teaspoon of finely chopped or pureed dry fruits, mixed with other foods does the trick. Toddlers (12 months and older) can be given 1 to 2 tablespoons of finely chopped or softened dry fruits, offered as part of a balanced diet. Raisins, dates, apricots, and apples are the best options for dry fruits for babies.
At the same time, some safety considerations should be kept in mind while feeding dry fruits to a baby. These are:
- Dry fruits can be a choking hazard for young babies. Always ensure they are finely chopped, pureed, or soaked to make them soft and easy to digest.
- Introduce dry fruits slowly and one at a time to monitor for any allergic reactions or digestive issues.
- Since dry fruits lack moisture, ensure that your baby is drinking enough fluids to aid digestion.
- Keep portions small to avoid excessive sugar intake. Dry fruits are high in natural sugars, which can contribute to tooth decay if consumed in large amounts.
- Ensure that dry fruits are just one part of a balanced diet that includes a variety of other fruits, vegetables, proteins, and grains.
- Always consult your pediatrician before introducing new foods, especially dry fruits, to ensure they are appropriate for your baby’s age and health condition.
Considerations While Eating Dry Fruits Every Day
While the benefits of daily intake of dry fruits are undisputed, there are a few factors to consider when it comes to deciding how much is too much. These include:
Caloric Content: Dry fruits are calorie-dense, so it’s important to monitor your intake, especially if you’re watching your weight. Eating too much can lead to excess calorie consumption.
Sugar Content: Some dry fruits, like raisins and dates, can have a high natural sugar content. Moderation helps in balancing blood sugar levels and preventing excessive sugar intake.
Variety: Including a variety of dry fruits can help ensure you get a broad range of nutrients. For example, mixing nuts (like almonds and walnuts) with dried fruits (like apricots and figs) can provide diverse health benefits.
Hydration: Since dry fruits lack water, it’s important to stay hydrated. Drinking plenty of water can help your body process the fiber and other nutrients in dry fruits.
Allergies and Sensitivities: Be mindful of any allergies or sensitivities you might have to specific dry fruits. For example, some people are sensitive to tree nuts.
Tips to Integrate Dry Fruits into Your Daily Diet
The following are some suggestions for including dry fruits in your diet in a healthful manner:
- Consume them with food or as a snack. By incorporating dry fruits in various ways, you can enjoy their nutritional benefits and add variety to your diet.
- Combine dry fruits with protein or fiber-rich foods to enhance satiety and ensure a balanced diet.
- To aid in reducing blood sugar spikes and slowing down digestion, pair them with a protein or healthy fat source.
- Select types without added sugar.
- Be mindful of portion sizes since dry fruits are calorie-dense. Stick to recommended servings to avoid excess calorie intake.
The Takeaway
Dried fruit is a great way to increase your diet of fiber, nutrients, and antioxidants. However, when consumed in excess, they can become problematic because they are also high in calories and sugar.
Dried fruit should therefore only be consumed in moderation, preferably combined with other wholesome foods. Snacking on them by the handful is not advisable because it is very simple to consume too many calories from dried fruit. They are inappropriate for a low-carb diet because they are a high-carb food. Even while dried fruit isn't perfect, compared to chips or other processed junk food, it's unquestionably a lot healthier and more nourishing snack.
