Diet Tips for Dry Fruits

Dry fruits are rich in energy, proteins and calories. However, salted or roasted nuts may have added preservatives and additional calories. They may also have unwanted, unhealthy fats, which are bad for your health. Therefore, you should always be mindful of store-bought nuts.

Many people are allergic to nuts and dry fruits. For example, if a dish contains nuts and dry fruits that you might be allergic to, its consumption can have severe adverse effects. It can cause sneezing, throat inflammation, swelling, diarrhoea, trouble breathing, hives etc. 

Consuming too many dry fruits can cause unwanted and unhealthy weight gain. It is because dry fruits have high fat and calorie value. However, you can quickly go overboard while snacking on nuts. Therefore, you should always consume them in moderation.

The Australian Dietary Guidelines recommend a daily serving of 30g of nuts. It equates to any one of the following handfuls of individual nuts:

  • Almonds: 20-30
  • Cashews: 15
  • Hazelnuts: 20
  • Macadamias: 15
  • Peanuts: 40
  • Pistachios: 30
  • Walnuts: 10 (whole or 20 walnut halves)

Having too many nuts in one sitting can also lead to various gastrointestinal irregularities. For example, it can cause gas, indigestion, diarrhoea, bloating etc.

People who have hypertensive issues should avoid nuts high in sodium like almonds, cashew and macadamia. High sodium levels can cause spikes in blood pressure levels, leading to other disorders.

HealthifyMe Suggestion

Dried fruit can help you get more fibre and nutrients while also providing your body with a lot of antioxidants. Dry fruits provide numerous nutritional benefits because they are high in vitamins, proteins, fibre, and minerals. Dried fruit’s micronutrients have been related to a variety of health advantages. Dry fruits are very easy to integrate into your diet because of their great flavour and health advantages. So instead of sweets and chips, try some healthly dry fruits. Consume them as snacks or incorporate them into milkshakes and smoothies to gain nutritional advantages.


Dry fruits and nuts are rich in protein, energy and many macronutrients and micronutrients. They are also an excellent energy source with natural sugars. Different nuts and fruits have different nutrition values, and a good mix of these can be a source of nutrition-packed snacks. Dry fruits and nuts are healthy, and their fantastic taste makes it very easy to include them in your diet. So, replace your cookies and chips with healthy dry fruits. Use them as snacks or make them into smoothies and milkshakes to obtain their nutritional value.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

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