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Winter’s healthy snacks

By Z. K
21 January, 2025

Are you looking for a healthy snack with no sodium, cholesterol, or refined sugar? Try nuts and dry fruits. Packed with essential nutrients, they are not only delicious but healthy too. Read on...

Winter’s healthy snacks

health

The winter season is an exciting time because we get to enjoy the warm sunlight on chilly mornings and can also savour an array of wintry delights. Winter also calls for a healthy diet as the body requires adequate nourishment to stay warm. Dry fruits are perfect for winter as they are the powerhouse of nutrients and healthy fats. Dry fruits are considered healthy and a great replacement for unhealthy snacks. For many people - young and old - the favourite activity during winter is savouring nuts; whether it be cracking open walnuts or munching on cashews. Here are some health benefits of eating dry fruits and nuts. Read on...

Walnuts – immunity builder: Walnuts are a must-have in your winter pantry. Including walnuts in your diet on a regular basis can provide a number of health benefits. These dark and crunchy bits are a joy to the senses. Walnuts are rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that plays a pivotal role in supporting immune function. Packed with essential vitamins and minerals like B6, folate and zinc, Walnuts aren’t just a snack – they’re an immunity booster. Add walnuts to muffins, bread, or cookies for an addition of flavour and nutrition.

Almonds – keeps your skin nourished: Almonds are among winter’s best dry fruits and nuts, loaded with vitamin E, magnesium, and antioxidants that support heart health and skin elasticity. A handful of almonds daily can improve blood circulation and provide long-lasting energy to keep you active on cold days. These natural emollients are skin saviours, keeping dryness at bay. Loaded with Vitamin E, almonds become your shield against the sun’s harmful UV rays. Antioxidants in almonds help combat aging signs on your skin. Almonds contain no cholesterol and are high in antioxidants. They are known to relieve constipation, respiratory problems, and heart problems and be beneficial to hair, skin, and teeth. Almonds are a healthy alternative to other snacking options that are high in vitamins and minerals. They can be enjoyed at any time but are best in the morning.

Pistachios - strengthening bones: Moving on to pistachios, they are good for your bone health. Rich in phosphorus, these nuts team up with calcium to fortify bones. It also contains magnesium, which plays a role in the regulation of calcium levels in the body. Packed with fibre, protein, and potassium, pistachios are an ideal winter snack that promotes fullness and supports heart health. The vibrant green nuts are visually appealing and loaded with antioxidants. Pistachios are excellent for supporting a healthy weight and stabilising blood sugar levels during winter.

Cashews – keeps you warm: Cashews help in keeping you warm. They’re a good source of healthy fats, including monounsaturated and polyunsaturated fats. These fats serve as a concentrated source of energy, helping to keep you warm by providing a steady release of energy over time. Cashews also contain various vitamins, minerals, and beneficial plant compounds that are beneficial to your health. They are also high in fibre, protein, and omega-3 fatty acids.

Add cashews to vegetable stir-fries for a creamy and nutty flavour. Cashews work well with a variety of vegetables and protein sources.

Winter’s healthy snacks

Peanuts – energy boosting nuts: The chilly season makes us crave warmth and nourishment. One delicious and nutritious way to satisfy our cravings is to eat peanuts in winter. Peanuts are affordable yet nutritious additions to your winter diet. They are rich in protein, beneficial fats, and minerals. These energy-boosting nuts are perfect for keeping the body warm. High in vitamin E, peanuts work as antioxidants, supporting your immune system and helping fend off seasonal illnesses. You can counter skin dryness during winter with the biotin content in peanuts. It can help to give you healthy and radiant skin. Peanuts have a low glycaemic index, thus they help to control blood sugar levels, making them a good choice for winter health. Peanuts are a good source of essential vitamins and minerals like vitamin B3, copper, and phosphorus, which are crucial for maintaining overall health and well-being during the winter months. Choose organic peanuts to ensure you get the purest quality, free from added chemicals.

Figs – keeps blood pressure in check: Figs are the greatest dry fruit for keeping blood pressure in check. They help to lower blood pressure and regulate it more effectively. Fig is high in calcium, iron, magnesium, copper, potassium, selenium, and zinc. While potassium helps to balance the body fluids that regulate blood pressure and heart rate, iron is a vital mineral required for the formation of red blood cells and overall health. They are excellent for digestion and are known to relieve cold symptoms by providing natural warmth to the body. Adding figs to your winter diet can enhance skin health and promote better sleep.

In a nutshell:

Dry fruits Keep energy levels high: Dry fruits can help you give yourself an energy boost for the day and beat the lethargy out of your system. Eating a small bowl of mixed dry fruits in the morning can help keep you energised all day.

Prevents weight gain: Winter often involves indulging in fatty foods. But dry fruits and nuts can counteract this by reducing hunger pangs and keeping you feeling full. They also have high fibre content, which promotes healthy digestion and weight loss.

Daily dose of nutrition: Dry fruits contain 3.5 times more fibre, minerals and nutrients than their fresh fruit counterparts and it is easier to consume on the go. Including a small quantity of dry fruits to your diet can be immensely beneficial to you during the winter. A mixture of dry fruits can provide you with a considerable amount of your daily nutrient requirements.

How much dry fruits to consume in a day? There’s no one-size-fits-all answer; moderation is key.