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Dry fruits and nuts due to their nutritional and healing properties are among the most recommended natural food items to be included in our diet. Aptly described as health capsules, these mini munches are a store house of taste, energy and vitality. Let us understand their key benefits and how they can be easily incorporated in our daily diet to give us a wholesome food experience.

Dry fruits and nuts are an excellent source of vitamins, minerals and anti-oxidants. High in fiber, they aid digestion, cleanse the digestive tract and purify blood. Certain dry fruits and nuts such as raisins and almonds have medicinal properties. Due to their richness in energy and carbohydrates they make a good mid-morning or mid-evening snack. An excellent after-exercise rejuvenator, they are a favorite food for sports people.


  • Dry fruits such as apricots, raisins, dates and figs are rich in carbohydrates, vitamin A and E, iron and are low in fat. Figs have the most calcium amongst all dry fruits.
  • Nuts (walnuts, cashew nuts, hazelnuts, almonds, peanuts) are rich in oil and calories: they provide energy in the form of lipids (non-saturated fats). They are rich in magnesium, calcium, iron, vitamin B, folate and phosphorus.

Medicinal Benefits

  • Raisins have nourishing qualities and hence are recommended in cases of debility, post-illness recovery and anemia. An excellent cure for constipation, when soaked overnight in water and consumed in the morning along with the water in which soaked, raisins are known to treat chronic constipation.
  • Dates are a good laxative and help in curing iron deficiency anemia.
  • High content of vitamin E in almonds makes them an ideal food for the skin; almonds keep the skin soft, supple and young. Almonds also aid in alleviating the symptoms of acidity and heartburn. People who experience heart burn or acidity after meals should eat a few almonds after meals to get relief.
  • Almonds and walnuts lower blood cholesterol.

Dry fruits and nuts aid in healthy metabolism and in increasing vitality. A small quantity (approx. 25 grams) daily can keep you healthy, energized and glowing. Next time you reserve eating dry fruits and nuts only on special occasions, think again.


  • Dry fruits and nuts are good and natural source of nutrition and energy. A handful quantity of mix dry fruits and nuts daily is good for you. You can increase their intake in winter when your body needs extra quantities of fatty and oil rich food items.
  • Add them to your morning cereals.
  • Stock them in your car or office desk. Anytime you feel low on energy or feel hungry while commuting or at work you can munch on them.
  • Cashews and raisins can be added to curries and gravies in moderation.
  • Make date-tamarind chutney and use it as an accompaniment to snack items like chat and vegetable cutlets. The chutney will not only add a tang to your dishes but will also deliver all the goodness of dates.
  • Add them as a topping to your favorite desserts.



Date and Walnut Cake


  • Plain Flour 1.5 cups
  • Baking Soda tsp
  • Eggs 3
  • Butter 120 gms
  • Sugar 1 cup
  • Black de seeded dates cut into small pieces 1 cup
  • Walnuts cut into small pieces 1 cup
  • Vanilla essence 1tsp
  • Pinch of cinnamon


  • Cut dates into small pieces, put them in small quantity of water and heat for 5 minutes.
  • Beat the eggs.
  • Beat sugar and butter. Add eggs, flour, baking soda, vanilla essence, cinnamon to it and beat the mixture. Then add walnuts and dates and mix it with a wooden spoon. Don't beat the mixture too much.
  • Set the baking tray and pout the mixture into it. Bake in a preheated oven at 150 degrees.
  • The cake will be ready in 45 minutes.

Health Initiative from KS Oils