Dry Fruits and Nuts

Dry fruits and nuts are nutrient-dense foods that offer a range of health benefits. They are excellent sources of healthy fats, protein, vitamins, and minerals, making them ideal snacks for energy and nutrition.

Nutritional Values for Dry Fruits and Nuts

Dry Fruit/Nut	Calories	Protein	Fat	Carbs	Fiber	Other Key Nutrients
Almonds	579 kcal	21g	50g	22g	12g	Vitamin E, Magnesium, Manganese, Riboflavin (B2), Antioxidants (flavonoids)
Cashews	553 kcal	18g	44g	30g	3g	Copper, Magnesium, Zinc, Phosphorus, Iron, Vitamin K
Walnuts	654 kcal	15g	65g	14g	7g	Omega-3 Fatty Acids, Magnesium, Vitamin E, B6, Manganese, Copper
Pistachios	560 kcal	20g	45g	28g	10g	Vitamin B6, Thiamine (B1), Phosphorus, Potassium, Lutein (eye health)
Peanuts (Legume)	567 kcal	26g	49g	16g	8.5g	Niacin (B3), Folate, Vitamin E, Manganese, Biotin, Resveratrol (antioxidant)
Raisins	299 kcal	3g	0.5g	79g	4g	Iron, Potassium, Calcium, Antioxidants (polyphenols), Boron (bone health)
Dates	277 kcal	2g	0.15g	75g	7g	Potassium, Magnesium, Copper, Vitamin B6, Antioxidants (flavonoids)
Figs	249 kcal	3g	0.9g	64g	10g	Calcium, Magnesium, Vitamin K, Potassium, Antioxidants (polyphenols)
Apricots (dried)	241 kcal	3.4g	0.5g	63g	7g	Vitamin A, Potassium, Fiber, Iron, Vitamin C (fresh), Antioxidants
Prunes (dried plums)	240 kcal	2.2g	0.4g	64g	7g	Vitamin K, Potassium, Copper, Magnesium, Antioxidants (phenolic compounds)
Hazelnuts	628 kcal	15g	61g	17g	10g	Vitamin E, Magnesium, Manganese, Copper, Thiamine, Antioxidants
Macadamia Nuts	718 kcal	8g	76g	14g	9g	Monounsaturated Fats, Thiamine (B1), Magnesium, Copper, Manganese
Brazil Nuts	659 kcal	14g	66g	12g	7.5g	Selenium (antioxidant protection), Magnesium, Copper, Phosphorus, Thiamine

Details for Dry Fruits and Nuts

Almonds
- Nutritional Values: Rich in Vitamin E and healthy fats.
- Suitable Time and Ways to Consume: Best consumed in the morning after soaking overnight or as a snack.
- Eatables to Avoid with It: Avoid consuming with citrus fruits, as they may interfere with digestion.
- Prescribed Quantity: 10-12 pieces per day.
- When to Avoid: Avoid during heat-induced conditions like mouth ulcers.
- Other Tips/Advice: Soak almonds overnight and peel them in the morning for better nutrient absorption.
Cashews
- Nutritional Values: High in copper, essential for energy production.
- Suitable Time and Ways to Consume: Can be eaten as a snack or added to meals.
- Eatables to Avoid with It: Avoid with fatty or fried foods to prevent excess calorie intake.
- Prescribed Quantity: 5-6 pieces per day.
- When to Avoid: Avoid in case of nut allergies or gallbladder issues.
- Other Tips/Advice: Unsalted and unroasted varieties are best for health.
Walnuts
- Nutritional Values: Excellent source of omega-3 fatty acids.
- Suitable Time and Ways to Consume: Best consumed in the morning or as a topping for salads and cereals.
- Eatables to Avoid with It: Avoid combining with high-sodium foods.
- Prescribed Quantity: 4-6 halves per day.
- When to Avoid: Avoid in case of gastrointestinal issues or nut allergies.
- Other Tips/Advice: Soak overnight for better digestibility.
Pistachios
- Nutritional Values: High in Vitamin B6 and fiber.
- Suitable Time and Ways to Consume: Can be eaten as a mid-morning or evening snack.
- Eatables to Avoid with It: Avoid pairing with high-sugar foods to control calorie intake.
- Prescribed Quantity: 20-30 pieces per day.
- When to Avoid: Avoid during kidney issues due to potassium content.
- Other Tips/Advice: Opt for unsalted versions to limit sodium intake.
Peanuts
- Nutritional Values: High in protein and folate.
- Suitable Time and Ways to Consume: Can be consumed as a snack or added to smoothies.
- Eatables to Avoid with It: Avoid with oily foods to prevent excessive calorie intake.
- Prescribed Quantity: 15-20 pieces per day.
- When to Avoid: Avoid if allergic or suffering from digestive issues.
- Other Tips/Advice: Opt for boiled peanuts for a lower-calorie option.
Raisins
- Nutritional Values: Rich in potassium and iron.
- Suitable Time and Ways to Consume: Best consumed in the morning or added to cereals and desserts.
- Eatables to Avoid with It: Avoid pairing with sugary snacks.
- Prescribed Quantity: 15-20 pieces per day.
- When to Avoid: Avoid in cases of high blood sugar.
- Other Tips/Advice: Soaking raisins overnight can enhance their benefits.
Dates
- Nutritional Values: High in potassium and antioxidants.
- Suitable Time and Ways to Consume: Best eaten as a snack or used in smoothies and desserts.
- Eatables to Avoid with It: Avoid with high-calorie foods.
- Prescribed Quantity: 2-3 pieces per day.
- When to Avoid: Avoid during weight management diets due to high sugar content.
- Other Tips/Advice: Consume with a source of healthy fat like nuts to slow sugar absorption.
Figs
- Nutritional Values: High in calcium and potassium.
- Suitable Time and Ways to Consume: Can be eaten as a snack or added to salads and cereals.
- Eatables to Avoid with It: Avoid consuming with dairy as it may cause indigestion.
- Prescribed Quantity: 2-3 pieces per day.
- When to Avoid: Avoid if suffering from diarrhea or digestive issues.
- Other Tips/Advice: Fresh figs are lower in sugar than dried ones.
Apricots (dried)
- Nutritional Values: Rich in Vitamin A and potassium.
- Suitable Time and Ways to Consume: Ideal as a snack or dessert topping.
- Eatables to Avoid with It: Avoid with citrus fruits due to potential digestion interference.
- Prescribed Quantity: 2-3 pieces per day.
- When to Avoid: Avoid in cases of kidney issues due to high potassium content.
- Other Tips/Advice: Ensure they are sulfite-free to avoid allergies.
Prunes
- Nutritional Values: Rich in fiber and Vitamin K.
- Suitable Time and Ways to Consume: Best eaten as a snack or added to smoothies.
- Eatables to Avoid with It: Avoid with other laxatives.
- Prescribed Quantity: 2-3 pieces per day.
- When to Avoid: Avoid in cases of diarrhea.
- Other Tips/Advice: Known for improving digestion and preventing constipation.
Hazelnuts
- Nutritional Values: High in Vitamin E and magnesium.
- Suitable Time and Ways to Consume: Can be consumed as a snack or in baking.
- Eatables to Avoid with It: Avoid with fried or fatty foods.
- Prescribed Quantity: 10-12 pieces per day.
- When to Avoid: Avoid in case of nut allergies.
- Other Tips/Advice: Toasting hazelnuts can enhance flavor and digestibility.
Macadamia Nuts
- Nutritional Values: High in monounsaturated fats.
- Suitable Time and Ways to Consume: Best as a snack or in salads and desserts.
- Eatables to Avoid with It: Avoid with oily or fried foods.
- Prescribed Quantity: 5-6 pieces per day.
- When to Avoid: Avoid in weight-loss diets due to high fat content.
- Other Tips/Advice: Unsalted versions are healthier.
Brazil Nuts
- Nutritional Values: Extremely rich in selenium.
- Suitable Time and Ways to Consume: Ideal as a snack or added to salads.
- Eatables to Avoid with It: Avoid combining with high-fat foods.
- Prescribed Quantity: 1-2 pieces per day.
- When to Avoid: Avoid consuming in excess due to the risk of selenium toxicity.
- Other Tips/Advice: Store in a cool, dry place to avoid spoilage.

Although Dry Fruits and Nuts are natural sources and are nutrients rich which provide many nutrients to our body still in some case it should be avoided.

Avoid Dry Fruits and Nuts in the conditions:

Allergies: People with nut allergies should avoid all types of nuts and be cautious with food products that may contain traces of nuts.
Weight Management: While nuts are healthy, they are calorie-dense. Overconsumption can lead to weight gain if not balanced with physical activity.
Diabetes: Dried fruits like dates and raisins are high in sugar, so people with diabetes should consume them in limited quantities and opt for low-sugar varieties.
Digestion problems: Dry fruits and Nuts are hard to digest. People suffering from digestion problems should take it in limited quantities.
Summer Seasons: Dry Fruits and Nuts should be avoided in summer and hot seasons.