Dry fruits are packed with essential nutrients and can offer several health benefits when included in a balanced diet. However, understanding their nutritional properties and eating them in appropriate portions can help people make better dietary choices.
Harvard-trained physician Dr Saurabh Sethi recently shared a video on Instagram explaining the nutritional benefits of different nuts and the times of day he considers suitable for eating them.
Here is a look at his recommendations.
1. Almonds: A Good Morning Choice
Almonds are rich in vitamin E, magnesium, fibre and healthy fats, making them a nutritious addition to breakfast.
Vitamin E helps protect the body’s cells from damage, while magnesium supports normal muscle and nerve function. Their protein and fibre content can also help keep you feeling full for longer.
2. Walnuts: A Nutritious Evening Snack
Walnuts are widely recognised for their potential benefits for heart and brain health. They contain omega-3 fatty acids, which support cardiovascular health.
Dr Sethi recommends eating walnuts in the evening. They also contain small amounts of melatonin, a hormone associated with the body’s natural sleep-wake cycle. However, eating walnuts in the evening does not guarantee better sleep.
3. Pistachios: A Suitable Addition to Lunch
Pistachios provide protein, fibre and several essential minerals. These nutrients can support energy levels and help manage hunger.
According to Dr Sethi, having pistachios with lunch can add nutritional value to the meal and help promote fullness.
4. Cashews: A Source of Essential Minerals
Cashews contain zinc, iron, magnesium and other important nutrients.
Zinc supports normal immune system function, while iron plays an essential role in the production of haemoglobin, which carries oxygen in the blood.
Dr Sethi suggests including cashews with lunch. However, they are relatively calorie-dense, so portion control is important.
5. Pine Nuts: A Morning Option
Pine nuts are nutrient-rich and contain pinolenic acid, which may play a role in appetite regulation and the body’s fat metabolism.
Dr Sethi considers morning a suitable time to eat them. They also provide healthy fats, protein and essential minerals.
6. Peanuts: Can Be Enjoyed Throughout the Day
Peanuts are an affordable and widely available source of protein, fibre, healthy fats, niacin and other nutrients.
Unlike some other nuts, they can be eaten at different times of the day. Their protein and fibre content may help maintain energy levels and control hunger, while their nutrients can contribute to heart and brain health.
Important Tips for Eating Dry Fruits
Nutrition experts emphasise that portion size matters when consuming nuts and dry fruits. Although they provide valuable nutrients, they are also relatively high in calories, and excessive consumption may contribute to weight gain.
For healthier choices, consider the following:
Choose plain, unsalted nuts instead of heavily salted varieties.
Avoid fried nuts and those coated with added sugar.
Keep portions moderate because nuts are calorie-dense.
Include different varieties as part of a balanced diet.
It is also important to remember that there is no universally established or scientifically proven ideal time for eating each type of nut. Overall dietary quality, portion size and individual nutritional needs matter more than the exact time of consumption.
When eaten in moderation, dry fruits can be a valuable addition to a healthy daily diet.