Dryfruits and nuts have been integral part of Indian culture for ages. Can you image any festival without use of dryfruits and nuts? From kheer to kaju katli, laddus etc, dryfruits and nuts have made the delicacies and the festive complete. 

Evolution of dryfruits and nuts

Dryfruits and nuts have been known from the ancient times dating back to thousands of years. The evidence of their use has been found in ancient civilization like Egyptian, Romans and Greeks. They were used as currency, offering to Gods and ceremonial feasts. Along with the expansion of trade route for silk and spices,dryfruits and nuts were used as exchange medium owing to its high shelf life and concentrated nutrient pack. Pistachios for instance are the oldest nuts known to humans that have been cultivated for over 9000 years, while Walnuts are known for over 7000 years. 

Let’s understand what are dry fruits and nuts, their significance and uses.

What are Dryfruits and Nuts? 

Dryfruits are fruits which are dried under natural conditions to remove the moisture content. Nuts are seeds enclosed in a hard shell which can be consumed as a snack or used for cooking or baking purposes.

 Examples are Cashewnuts(kaju), Almonds(badam), Pistachio, Walnuts(Akhruts), Raisins, Figs(Anjeer), Dates(Khajur), Apricots, Cranberries, Hazelnuts, Pecans, Brazil nuts.

What are dryfruits and nuts rich in?

Dryfruits and nuts are recognised for their rich nutrient profiles as they are densely packed with wide nutrients. By consuming a small portion, it contributes to a significant amount of daily nutritional requirements of vitamins, minerals, protein, fiber and healthy fats. Each dryfruit has specific benefits. 

• Almonds like it’s appearance, contains heart healthy fats, antioxidants,fiber, essential vitamins and minerals that supports weight management and well being. Almonds are available as almond oil, almond milk, almond extract, almond butter, etc

• Walnuts or Akhruts for instance are rich in Omega 3 fatty acids and antioxidants. Walnuts are major plant based source for Omega 3 fatty acid that contribute to heart’s health. Walnuts are available in the form of whole Walnuts, Walnut halves, Walnut flour, Walnut oil, Walnut butter. 

• Cashewnuts are rich in healthy fats, vitamins, minerals that aids heart health, bone strength and overall well being. Cashews are available in various forms like whole cashews, split cashews, broken cashews, cashew milk, cashew paste, Cashew butter, Cashew oil, Cashew flour etc. 

• Pistachios is a good source of protein, fiber and healthy fats that promote heart health. Pistachios are great for snacking purposes due to its crunchiness and flavour. Pistachios are available in the form of Roasted Pistachios, Salted Pistachio, Pistachio butter, pistachio oil, pistachio extract, etc

• Raisins have two major variants, golden raisins and black raisins, which are packed with fiber, antioxidants, vitamins and minerals, promoting digestion, bone strength and heart health. Raisins are available as juice concentrate, paste form also.

• Dates are basically known for their sweet taste. It is rich in iron content and you might have seen that dates are generally recommended to people who are anaemic.Apart from iron content, it contains vitamins, minerals, including potassium & magnesium. They are also used as a natural sweetener in various cuisines.  Dates are available in syrup and powder form also. 

• Figs or Anjeer, just like Dates, are rich in iron and are recommended for anaemia. Figs are nutrient dense containing fibers,vitamins and minerals like potassium and calcium. They support bone density, heart health and digestive health. Figs are available in many forms like fresh figs, dry figs, fig paste, fig syrup, fig jam, etc

Comparison of Nutrition profile  in 100 gram of dry fruits and nuts:

Dry Fruit / Nut	Calories	Protein (g)	Fat (g)	Carbohydrates (g)	Fiber (g)
Almonds	576	21	49	22	13
Walnuts	654	15	65	14	6
Cashews	553	18	44	30	3
Pistachios	562	20	45	28	10
Pecans	691	9	72	14	9
Hazelnuts	628	15	61	17	10
Dried Apricots	241	3	0	63	7
Dried Figs	249	3	1	64	10
Raisins	299	3	0	79	3

How are dryfruits and nuts beneficial to different age groups?

Dryfruits and nuts can be consumed by all the age groups. 

To Children and Adolescents, it provides essential nutrients and minerals that are crucial for growth, development and cognitive function.

To adults, it supports heart health by reducing the cholesterol levels, helps in weight management, improves blood pressure, satiating property gives instant energy required for day to day activities 

To elderly, it helps to maintain bone strength and overall vitality due to their nutrient density, antioxidants and anti inflammatory properties. It also aids in the digestive and immune system.

How to consume dryfruits and nuts?

Dryfruits and nuts can be consumed as a snack directly. Roasted and Salted nuts improve the flavour to enrich the snacking experience. Soaked nuts are easy to digest, has soft texture, enhanced nutrient absorption and increased enzyme activity.

Protein powder made using dryfruits are healthy option for kids and adults.

To infants and toddlers, dryfruit powder can be added in the dishes. Dates powder or Dates syrup is generally added as a substitute for sugar to infants as sugar consumption is not recommended for infants.

Nuts are plant based alternatives that can make Vegan cooking delicious. Almond milk serves as a Plant based alternate to cow’s milk.

Atlast, no festive gets complete without addition of sweets and delicacies made from dryfruits and nuts. Some of the sweets that are made from dryfruits & nuts are Kaju Katli, Pista/ Badam roll, Anjeer Burfi, Dry fruit laddu, etc

Why dryfruits and nuts make a perfect snack?

Dryfruit offers various health benefits and a handful of nuts and dryfruits offers a perfect combination of vitamins, minerals, fibre, fats, antioxidants required for overall well being. Because of this reason, it serves as an energy boost when consumed in a small quantity. The crunchiness, taste and texture along with loaded benefits gives the feeling of fullness. Dryfruits and nuts are on the go snacks as it doesn’t need any preparation. They can be added into a range of foods like salads, energy bars, laddu, cakes, trail mixes, etc making it versatile.

Summary

Dry fruits and nuts are integral to Indian culture, with a rich history spanning thousands of years. Packed with essential nutrients, they benefit all age groups, supporting heart health, digestion, and overall well-being. Versatile and convenient, they make perfect snacks and versatile ingredients in various dishes.

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