Since winters are just around the corner, we often face difficulty in waking up and getting out of our warm blankets. Staying awake during the winter can be challenging as cold nights usually bring drowsiness, low energy, and even seasonal affective disorder (SAD). While cozy rugs and warm drinks provide comfort, adding the right superfoods to your diet can help improve physical and mental health. Superfoods are essential during the winter months. By improving mood on cold days, they provide important nutrients like omega-3 fatty acids, antioxidants and magnesium to maintain energy levels in the body. Whether added to a luxurious salad or a healthy breakfast, they make perfect ingredients for any meal, contributing to strengthening the immune system.

There are some dry fruits that are no less than superfoods as they can improve mood, strengthen immunity and provide sustained energy during the cold months. Especially post COVID-19, the trend towards healthy eating habits 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, due to their ease of consumption, long shelf life and health benefits, such superfoods have become a staple for many people.

So which dry fruits should you include in your winter diet? What is the correct quantity? We contacted experts who explain how adding dry fruits to your diet during the cold season can be beneficial for your health.

Akshata Chavan, clinical dietitian at Wockhardt Hospital, Mumbai Central, explains how adding dry fruits can help you fight winter ailments:

Nuts and dry fruits are among the best foods for boosting the brain and dealing with fatigue and depression. According to Akshata, dry fruits Omega-3 nuts, almonds and walnuts are rich sources of these fatty acids, which increase the levels of serotonin, the brain’s feel-good neurotransmitter. Cashews and pistachios also contain magnesium, which helps relieve anxiety and promote sleep.

Dates, figs and raisins are also healthy dry fruits rich in natural sugars that can be used to supply energy which is not easily destroyed 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 a person’s feelings of pleasure and the desire to do something.

Every season brings its own challenges and winters are associated with flu and cold attacks, but you can protect yourself from the winter blues by incorporating nutritional habits into your daily routine that will help you build a stronger system. Could. Akshata explains that amino shaped kernels like nuts contain vitamin E which is an antioxidant that has been proven to boost the immune system. On the other hand, dried fruits like pinkish orange colored apricots or even plums are rich in minerals like zinc and iron which help support effective immune response to stress and its stability. To avoid diseases, include some mixed nuts and dry fruits in your everyday diet.

Health benefits of dry fruits in winter

Gunjan Jain, President, NDFC (I) explains how including dry fruits can help improve overall health:

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

– Often consumed as snacks, nuts and dry fruits help in providing sustained energy and helps in staying warm in cold weather. Additionally, they contribute to improving digestion and promoting gut health in winter when activity levels are low. Apart from the benefits, superfoods help in enhancing the glow of the skin during cold weather.

However, it is very important to exercise moderation while consuming them. Since these foods are rich in calories, daily intake should be monitored according to physiological requirements. Generally, smaller portions are recommended to avoid weight gain and excessive body heat. An ideal way to include them in the diet is by adding them to baked goods like bars or bread. Smoothies, salads and desserts are also healthy and delicious ways to incorporate superfoods into your regular consumption during winter.

What is the right amount to eat dry fruits?

Although it is good to eat dry fruits and nuts daily during the winter season, it is important to know how to choose the right quality. In doing so, one should look for minimal processing varieties. It’s best to avoid superfoods with added sugars, preservatives or artificial flavors. Consumers should check the packaging of products to understand whether the items are fresh or not. Buying dry fruits without added salt, sugar or unhealthy oils is the key to achieving optimal health. Similarly, it is highly recommended to buy superfoods from trusted brands or food stores.

Get the latest news live on Times Now with breaking news and top headlines from around the world on diet, health and more.