Dry fruits benefits for breakfast

As an Indian, you have to have a special connection to dry fruits. They’re not just another variety of food. They are a cultural phenomenon. From being used in recipes, to being gifted in weddings and Diwali, dry fruits hold a special place in our hearts.

But do you know why dry fruits are so popular in our country? Apart from being tasty and expensive, dry fruits are also full of nutrients. In just a tiny serving, they contain a large amount of nutrients, which is what makes them a great gift, as it promotes a sense of care. 

Read further as we discuss the benefits of dry fruits, why it is beneficial to have them for breakfast, what recipes you can use, and more.

Benefits of having dry fruits in morning

Having dry fruits for breakfast offers numerous health benefits. Packed with essential nutrients, vitamins, and antioxidants, they provide a quick energy boost, kickstarting your metabolism. 

The fibre content aids digestion, promoting gut health and preventing constipation. Dry fruits are rich in natural sugars, offering sustained energy throughout the day. They contribute to heart health by reducing cholesterol levels and supporting cardiovascular function. 

Additionally, the presence of vitamins and minerals enhances immune function, helping the body combat infections. The benefits of dry fruits in breakfast also include the following:

Fibre: 

Dry fruits like prunes and anjeer are excellent sources of dietary fibre, essential for maintaining a healthy digestive system. Fibre adds bulk to the stool, promoting regular bowel movements and preventing constipation. Including these fibre-rich dry fruits in your morning routine can contribute to improved gut health, providing a sense of fullness and aiding in overall digestive well-being.

Iron content: 

Dry fruits, particularly raisins, are rich in iron, a crucial mineral for the body's proper functioning. Iron plays a key role in transporting oxygen through the bloodstream, supporting energy production and preventing iron-deficiency anaemia. Incorporating these iron-packed dry fruits into your morning diet can help boost your iron levels, supporting optimal blood circulation and overall vitality.

Hair growth: 

Almonds and walnuts, commonly found in various dry fruits, are loaded with vitamins and minerals beneficial for hair health. Almonds provide biotin, which is essential for hair growth and strength, while walnuts contain omega-3 fatty acids that nourish hair follicles. Including these dry fruits in your morning routine can contribute to promoting healthier, shinier, and more resilient hair.

Low-fat snacks: 

Dry fruits, such as pistachios and dried cranberries, serve as satisfying low-fat snacks that are both delicious and nutritious. Pistachios offer heart-healthy fats and protein, contributing to a feeling of fullness. Meanwhile, cranberries provide antioxidants and a burst of flavour without the need for added fats. Choosing these dry fruits as low-fat snack options supports a balanced diet, helping you indulge in a morning treat without compromising on nutritional value.

What is the nutritional value of dry fruit?

While there are several different kinds of dry fruits, breakfast options usually see the inclusion of staples such as almonds, walnuts, dates, and raisins. For each of these, the nutritional values are as follows:

Almonds:

• Calories: 576
• Protein: 21 g
• Fat: 49 g
• Carbohydrates: 22 g
• Fibre: 12 g

Walnuts:

• Calories: 654
• Protein: 15 g
• Fat: 65 g
• Carbohydrates: 14 g
• Fibre: 7 g

Dates:

• Calories: 282
• Protein: 2.5 g
• Fat: 0.4 g
• Carbohydrates: 75 g
• Fibre: 8 g

Raisins:

• Calories: 299
• Protein: 3 g
• Fat: 0.5 g
• Carbohydrates: 79 g
• Fibre: 3.7 g

How to incorporate dry fruits into breakfast?

As someone who has been brought up in a brown household, the tiffin box has always had a side of dry fruits. And while it is appetising at times, consuming them does feel like a task more often than not. To ensure that you’re not put in the same spot, here’s how you can have dry fruits for breakfast by including them in these recipes:

Smoothie:

• Blend your morning smoothie with a handful of dried fruits, such as walnuts or dates. They add natural sweetness and a dose of fibre to your drink.

Cereal mix:

• Mix chopped dried fruits like almonds into your cereal for an extra burst of flavour. This also works well with muesli or granola.

Fruit salad:

• Combine fresh fruits with dried fruits for a vibrant and diverse fruit salad. The chewiness of dried fruits complements the juiciness of fresh ones.

Energy bars:

• Make your own energy bars by combining dried fruits, nuts, seeds, and a binding agent like honey or nut butter. These bars make for a convenient and nutritious breakfast option.

Recipes and ideas with dry fruits

Fig and walnut overnight oats:

• Mix rolled oats, almond milk, chopped dried figs, and crushed walnuts in a jar. Refrigerate overnight. In the morning, top with a dollop of Greek yoghurt and a drizzle of honey for a satisfying and nutritious breakfast.

Banana and walnut breakfast bread:

• Mash ripe bananas and mix with whole wheat flour, chopped walnuts, honey, eggs, and a dash of cinnamon. Pour into a loaf pan and bake until golden brown. Enjoy slices for breakfast or as a wholesome snack throughout the day.

Almond and date balls:

• In a food processor, blend almonds, dates, and a dash of cinnamon until a sticky dough forms. Roll into small balls and coat in shredded coconut or cocoa powder. Refrigerate for an hour and enjoy it as a quick and energising snack.

Precautions and tips

Even when you’re having a healthy breakfast with dry fruits, it is important that you keep some things in mind, to ensure that you make best of the nutrients at your disposal.

Portion control:

• Dry fruits are energy-dense, so it's crucial to practise portion control. Stick to recommended serving sizes to avoid consuming excess calories and sugar.

Natural or unsweetened options:

• Opt for natural or unsweetened dry fruits to minimise added sugars. Sweetened varieties can contribute to unnecessary caloric intake and may not be as beneficial.

Hydration:

• Dry fruits can be concentrated sources of fibre, so ensure you stay hydrated throughout the day to support proper digestion. Drink water or herbal tea alongside your breakfast.

Combine with other foods:

• Pair dry fruits with other food groups like whole grains, yoghurt, or protein sources for a balanced meal. This combination helps regulate blood sugar levels and provides a more sustained release of energy.

Watch for allergies:

• Be mindful of any allergies to specific nuts or fruits. If you have known allergies, choose dry fruits that are safe for you or consult with a healthcare professional.

Conclusion

Including dry fruits into your breakfast can be a healthy choice, offering a wide array of benefits. Being nutrient-packed, dry fruits provide essential vitamins, antioxidants, and sustained energy. However, it is essential that you consider mindful consumption. They support improved digestion, heart health, and overall well-being.

Frequently Asked Questions

Why are dry fruits considered healthy for breakfast?

Dry fruits are considered healthy for breakfast due to their rich nutrient profile, providing essential vitamins, minerals, and antioxidants to kickstart the day.

What specific nutrients do dry fruits contain?

Dry fruits contain a variety of nutrients, including fibre for digestion, vitamins for immune support, and healthy fats and proteins for sustained energy.

How can dry fruits benefit my energy levels in the morning?

Dry fruits can benefit morning energy levels by offering a quick source of natural sugars, supporting a steady release of energy throughout the day.

Can dry fruits aid in weight management?

Incorporating dry fruits into a balanced diet may aid in weight management, as their fibre content promotes satiety and helps control overall calorie intake.