The use of dry fruits and nuts in the Indian subcontinent dates back to the prehistoric era. The Ayurvedic text Charaka Samhita documents the potential of dry fruits and nuts. In medieval times, consuming dry fruits and nuts were a symbol of prestige, richness and exclusivity. However, today they fall under the category of essential food items and their consumption is said to manage health conditions like type 2 diabetes, metabolic syndrome and cardiovascular disease.
Dry Fruits & Nuts
Earlier, the consumption of dry fruits and nuts were discouraged due to the high fat and sugar content in them, but now with extensive research, it has been found that they are healthy can improve your overall health, contrary to the early believes.
Our Indian culture involves the usage of nuts and dry fruits in many cuisines because Ayurveda understood the benefits of these foods and suggested their regular intake.
Dry Fruits & Nuts for Immunity
A handful of dry fruits and nuts will provide you with fibre, vitamins, minerals, antioxidants and various immune-supporting compounds. Consuming dry fruits and nuts can help the immune system to stay strong and can develop strong resistance.
Below are mentioned five nuts that will help you in developing stronger immunity:
Badam (Almonds)
Badam is the perfect start to a morning. It is filled with vitamin E and antioxidants, making the immune system stronger.
Akhrot (Walnut)
Akhrot is a rich source of various vitamins and minerals including copper and vitamin B6. Both copper and vitamin B6 help in making bones, nerves and the immune system stronger.
Pista (Pistachio)
Vitamin B6 is of extreme importance as it helps to improve the immune system, and Pista has an abundance of vitamin B6. It helps in blood flow and maintains the health of lymphoid glands, such as the thymus, spleen and lymph nodes. It primarily supports the production of white blood cells that defend the body from infections.
Trikon fal (Brazil nuts)
Trikon Fal contains selenium, zinc and iron, which are vital for the immune system. It is the richest known food source of the nutrient selenium which is required for a healthy immune system. It also helps in preventing nerve and cell damage.
Kaju (Cashew)
Zinc is an essential nutrient and its deficiency can lead to a compromised immune system. It develops immune system cells, supports the production of antioxidants enzymes, and improves the activity of immune system regulators. Apart from zinc, Kaju is also a rich source of copper.
Final Word
A balanced diet with dry fruits and nuts in your meal will improve immunity and the overall metabolism of the body. Dry fruits and nuts contain fiber, fat, minerals and other bioactive molecules that modulate several gene mechanisms at the cellular and molecular level. Ayurvedic techniques along with lifestyle changes can bring a deeper impact on one’s immunity and can prevent diseases.
It must also be noted that all nuts aggravate Pitta if not consumed in small portions.
This article is reviewed by Dr. Sunanda Ranade
