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Dry fruits are little factories with essential fatty acids, proteins, antioxidants and minerals. Most water is extracted from dry fruits. Thus, the nutrients are condensed into little packs. Yet, they are to be eaten moderately to keep a check on calories and weight. Dry fruits are rich even in sugars, and thus in calories.

Limit the consumption of mixed nuts and dry fruits to nearly 20 grams in total. Do not have them straight from the pack as it leads to over eating.

ALMONDS
Almonds are rich in monounsaturated fatty acids.
Have a heart-protective role and are excellent for brain and skin health.
Rich in Vitamin E, magnesium and potassium.
Help in maintaining normal blood pressure and improving blood circulation.
Maintain healthy heart function.
Trace minerals like copper and manganese are present.
Eat 4-7 pieces daily to get complete health benefits.

WALNUTS
The outer layer of the shelled walnut is waxy part with bitter flavor.
Research shows that 90% antioxidants are in skin.
So do not remove the skin.
Walnuts are rich in Vitamin E in a form that is not usual to find gamma-tocopherol.
It has a major cardio-protective role.
Source of monounsaturated fats and Omega-3 fatty acids.
Add them to salads, desserts or just pop, them daily with 3-4 halves.

DATES
Dates are popular fruits packed with essential nutrients, vitamins and minerals.
Help in normal human growth, and overall wellbeing.
Rich in fructose and dextrose.
Good way to start the day.
They jump-start the body's metabolism.
Enjoy 1-2 medium-sized dates daily.

PISTACHIOS
Pistachios are irresistible evergreen nuts that no one can resist.
Symbol of wellness and robust health.
Rich in proteins and low fat compared to other nuts.
Rich in oleic acid, carotenes and Vitamin E.
Limit quantities to less than 20 grams a day.

-Sumana