Staying fit means having an alert body and mind. For that, we all need energy and energy simply comes from what we eat. Therefore, eating has to be done right. Today there is no time to stay sluggish as the world is running faster than you have ever imagined. So, staying fit all the time is of prime importance otherwise you would lose the chance to be in the race. It is hard to resist those hot French fries, luscious Gulab Jamuns, or the cheesy pizza but these “rich in fat” food must be balanced with those things which have more fiber and antioxidants. The easiest thing is, of course, dry fruits. The consumption of dry fruits must be a daily thing and not a whimsical one! If you do that, your body would be prepared to fight against those bad cholesterols and toxins.
Additionally, if you are planning to shed some extra kilos, these dry fruits are perfect for you. The trick is dry fruits help in keeping your stomach full for a longer time and thus your hunger pangs are eliminated. And this helps in losing weight. Dry fruits also help in increasing metabolism and you would feel energized too.
Here are some of the dry fruits that you may consider including in your regular diet to stay fit.
Calorie Count: 576 kcal/100 gms
Dosage: 20-30 gms or 4-7 pieces
Almond is one of the most easily available dry fruits. They are rich in protein, antioxidants, and mono-saturated fats. Almonds also help in decreasing the bad cholesterol known as LDL. With a daily intake of almonds, you would also see a glow on your skin and that is due to the Vitamin E that is present in almonds. You must have seen the ads of Almond oil and have always wanted such hair. Well, if you make it a practice to munch on almonds daily, your hair growth and quality – both would be achieved. You may have these almonds the gap between breakfast and lunch or as an evening snack. Sometimes, you can sprinkle some almonds on your salad bowl too!
Calorie Count: 553 kcal/100 gms
Dosage: 4-5 pieces daily
Cashews look like a half-moon and that’s what attracts me towards them!
White in color, cashew nuts are very rich in magnesium. A daily intake of cashews would give your body 73% of the recommended daily value of magnesium. Apart from that cashews also contain a good amount of zinc, phosphorus, natural fibers, and proteins. It also has good fats and cuts down hunger, aiding your weight loss program. The daily intake of nuts should not exceed more than 30 grams which means you can have maximum 15 cashew nuts.
Calorie Count: 654 kcal/100 gms
Dosage: 1-2 pieces daily
Walnuts are too tasty! But as the calorie is slightly higher than the rest, you should not have it more than 1 or 2 if you want to consume it daily. The basic composition of walnut is fiber, protein, and omega 3 fatty acids. They also carry polyunsaturated fats that are great at decreasing the heart diseases. You can have it with your salad or simply as an evening snack. The antioxidants present in walnuts further help your body to fight the cellular damage.
Calorie Count: 562 kcal/100 gms
Dosage: 5-7 daily
Yes, you love them, especially when served as topping on the bowls of “Gajar Ka Halwa” – right? You would be tempted to consume them more when you know how it helps to stay fit. So, pistachios like other dry fruits are also a good source of fiber and keep you full for longer. These fibers send a signal to the brain that the stomach is full and thus checks your overeating habits. It also brings a good amount of iron, magnesium, good fat, and vitamins to your body. This dry fruit also has l-arginine that makes the lining of your arteries suppler. Hence this reduces the chances of developing blood clots that is one of the major cause of heart attacks. Bring this dry fruit home and give your body 25% of the daily requirement of Vitamin B6, 15% of phosphorus, and 10% of magnesium.
Calorie Count: 299 kcal/100 gms
Dosage: Up to 90
Raisins, also known as Kishmish are popular dry fruits. These raisins are low in salt and high in iodine which is very effective for the body. It contains no fat at all and thus promotes weight loss. Grapes are dehydrated to produce raisins and in this process of dehydration, the nutrients become more concentrated. So, a handful of raisins contains Vitamin B, iron, and potassium. Raisins are also a rich source of carbohydrates for energy. Raisins fight constipation, cancer, and hypertension too.
When it comes to the question of how many raisins should be taken on a daily basis, the answer may vary. It is said that you should ideally have 1 small box of raisins which is about 90 raisins. Because this amount makes up the daily fruit requirement, in an effective way. Plus it only has 129 calories and 0 fat.
You are given this life to enjoy this beautiful world and without an alert body and mind, you cannot do full justice to this life. So, eat well and stay fit – the dry fruits way!