NATIONALNEWS
RAWALPINDI: Nutrition specialists say that adding a mix of dried fruits and nuts to your daily diet can offer significant health advantages during the winter months, especially as they help keep the body energized and satisfied in colder weather.
Dried fruits such as raisins, apricots, peaches, figs and plums, along with nuts like almonds, walnuts and cashews, are commonly eaten as healthy snacks between meals. Although peanuts are often grouped with nuts, experts note that they actually belong to the legume family.
Health professionals, however, warn that portion control is crucial. Many people consume dried fruits in excess, assuming they are harmless. Experts pointed out that eating large amounts of figs, raisins or prunes daily can lead to spikes in LDL cholesterol as well as increased fasting blood sugar.
Nuts, particularly walnuts and almonds, tend to have the opposite effect. Studies show that regular consumption of these nuts can help lower total cholesterol, reduce harmful LDL levels and improve triglyceride and protein B markers—making them beneficial for heart health.
While nuts are generally a healthy source of plant-based fats, oils and complex carbohydrates, moderation is essential. Almonds and cashews, for instance, contain high levels of oxalates, which may contribute to kidney stone formation if eaten excessively. Experts advise pairing nuts with calcium-rich foods like yogurt to reduce this risk.
Most adults, they say, can safely consume four to six servings of unsalted nuts each week. Certain nuts offer even more specialized benefits; for example, a single Brazil nut can provide valuable selenium, which may be helpful for individuals with thyroid-related concerns. Even so, nutritionists recommend seeking professional guidance before adopting specific dietary habits.
Health experts also caution against roasting nuts at very high temperatures for prolonged periods, as this can cause the unsaturated fats to become rancid. If roasting is preferred, it should be done at low heat. For storage, nuts should be kept in a cool environment—refrigerators or freezers are ideal for preserving freshness.
As for dried fruits, specialists stress that they are most beneficial when eaten in small quantities. Overconsumption may do more harm than good.
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