Food, Food Items

Monsoon Must-Haves: Dry Fruits for a Nutrient-Packed Season

Monsoon Must Haves: Dry Fruits for a Nutrient Packed Season

Monsoon not only brings with it comfort and relief from the scorching heat of summer, but also a wide range of tasty and healthy dry fruits. The dry fruits of this season contain protein, fibers, carbohydrates, vitamins, and several other healthy nutrients to keep your immune system strong. Having dry fruits in this season protects you from infections, digestive issues, allergies, and several other seasonal illnesses.

In this article, we are going to look at some of the healthiest and most popular dry fruits that people from all over the world seem to enjoy in monsoon. Dry fruits mentioned in this article have a very high nutritional value and they also taste very delicious which is a win-win for all.

Here are a few dry fruits that you can try out in the monsoon season to stay healthy and fit.

  1. Raisins

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Raisins are known for their antioxidant properties, high fiber and mineral content, and a number of vitamins including Vitamin C that they contain. A single cup serving of this dry fruit can give you about 90 mg of calcium which is about 8% of your daily diet. This makes raisins effective for the development of your bone structure.

A few raisins before workout can give you a great energy boost allowing you to train a little longer. Raisins are also a calorie-rich dry fruit. About 43g of raisins contain 129 calories. This makes this dry fruit ideal for people who are looking to gain weight.

  1. Almonds
Kashmiri Almonds

Almonds contain a lot of fibers and nutrients that are good for your metabolism. If you are looking to lose weight this monsoon then you can add this dry fruit to your diet.

Almonds are filled with good fats, proteins, and vitamin E that help you stay nourished throughout the day. Almonds are good for your brain function, muscles and tissues, cardiovascular system, and bones. They also help you manage your weight without resorting to intense workouts and diet routines.        

  1. Pistachios

Pistachios are loaded with fats, proteins, and antioxidants which makes these a complete diet. These seeds have a flavorful and nutty taste and you cannot have enough of these. The potassium, magnesium, and zinc content of pistachios makes them effective for maintaining your blood pressure and strengthening your bone structure.

If you are more into a free-radical scavenging diet, then add pistachios to your daily routine. Pistachios are good for the health of your gut, eyes, and heart. This dry fruit is rich in protein and low in calories. This makes it ideal for people who are looking to lose some weight.

If you suffer from high cholesterol and blood pressure, you can use pistachios to manage both these things.     

  1. Walnuts

Walnuts contain Omega-3 fatty acids which are beneficial for your heart health. These are also rich in antioxidants that reduce inflammation and risks of infections. Walnuts improve your brain function and enhance your memory. 

The presence of several vitamins and vital minerals in walnuts improves your immune system and helps you stay energetic. The low cholesterol and sodium level of walnuts makes these among the healthiest dry fruits. 

The combination of proteins and fibers in walnuts can stabilize blood sugar levels making it a great diet for people suffering from type 2 diabetes. Walnuts have also been shown to aid weight regulation and improve sperm count and vitality. 

  1. Peanuts

Often referred to as ground nuts, peanuts are a widely used ingredient in various baking recipes. Peanuts contain fibers, proteins, and healthy fats. These nuts contain potassium, phosphorous, magnesium, vitamin E and B3, and many other healthy components.

Peanuts are a source of Omega 3 and 6, carbs, fats, and water. The low-carb and high-protein nature of this dry fruit makes it ideal for people with diabetes. The presence of Thiamine, Vitamin E, Manganese, folate, and possessors make peanuts useful for the better functioning of your heart, muscles, nervous system, and body tissues.     

  1. Macadamia Nuts
Macadamina Nuts

If you are looking to get iron, proteins, manganese, and thiamine from a single serving of dry fruit, you can go with macadamia nuts. This dry fruit can reduce risks of metabolic syndrome by regulating your belly fat, low HDL cholesterol, and high blood pressure.

These nuts are low in sugars and carbohydrates. The contains monosaturated fats and proteins that promote cardiovascular as well as digestive health.

In about one ounce of macadamia nuts, you can find plenty of calories, sodium, fats, and carbohydrates. You can eat these nuts either raw or use these in a number of sweet and sour recipes to spice up your monsoon.

  1. Dried Apricots
Dried Apricots

These dehydrated apricots have a very high vitamin and mineral concentration. They contain antioxidants, Vitamins A and E, and dietary fibers. The low glycemic index of this dry fruit can help you maintain your blood sugar level. No matter whether you are looking to strengthen your bones, treat constipation, or prevent skin damage, you can use dried apricots to see good results in very little time.

 There are about 78 calories in only 1/4th cup of this dry fruit which makes this an energy-dense item that you can use to aid the weight-gaining process.


Dry fruits are a must in monsoon season since they fulfill your nutritional requirements while tasting very delectable at the same time. No matter whether you are deficient in proteins, fibers, or any of the vitamins, you can add the above-mentioned dry fruits to your diet to maintain a better physical body. 

Dry fruits are energy-dense foods that keep you active all day. If you eat dry fruits in a moderate amount on a daily basis, you will not have to turn to food supplements and other medications to gain weight.

So, eat the dry fruits we have mentioned in this article to enjoy this monsoon season much better while staying healthy and vigorous at the same time.

You can visit Kashmers to purchase all-natural and homegrown dry fruits at very affordable prices. 

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