Dry Fruit Juice - Is it good choice? How and Who should take?

One beverage can solve a variety of health issues. People nowadays are concerned about their health and look for different ways to get vitamins and minerals and simple dietary options to satisfy their demands. People take supplements such as tablets or health mix powders to maintain a balanced nutritional level. One vital juice is rich in fibre, potassium, magnesium, and vitamins. Dry fruit and nut juice is one single wholesome, healthy juice that is a powerful source of nutrients. Numerous health issues might be resolved with just one drink. 

Process of Dried Fruit:

The drying method removes water content, and the fruit shrinks, leaving a small, energy-dense dried fruit.

Dry fruit includes raisins, dates, prunes, figs, and apricots. Other varieties of dried fruit, such as mangoes, pineapples, cranberries, bananas, and apples coated with sugar, are also available.

Nuts like Badam, Pistachio, Cashew, and Walnuts.

Preserve: This can be preserved for much longer than fresh fruits.

Nutritional value and benefits:

Dried fruits and nuts are loaded with micronutrients, fibre, and antioxidants.

Dried fruit contains up to 3.5 times the fibre, vitamins A, C, and E, and minerals of fresh fruit.

Additionally, it can satisfy the requirements for antioxidants, polyphenols, and folate to enhance blood flow, improve digestive health, lessen oxidative damage, and lower the risk of numerous illnesses.

Low to medium glycemic index value and a low insulin index.

Works wonderfully for the skin. Keeps skin firm and youthful. Prevent premature ageing.

Reduce blood cholesterol and inflammatory indicators. A greater sense of fullness results from this. Lower your chance of heart disease and type 2 diabetes.

Calories Level:

Raisins: 59%                                Almond: 35%

Dates: 64 - 66%                           Pistachios: 39 - 40%

Prunes: 38%                                Cashew: 28 - 29%

Apricots: 53%                             Walnut: 131

Figs: 48%

How to consume?

Choose wisely: To increase nutrient intake, choose a range of dried fruits, such as dates, almonds, walnuts, figs, prunes, apricots, and raisins.

Soaking: To boost digestion and nutritional absorption, think about soaking dry fruits overnight before blending.

Blending: Blend with soaked water or with cold milk.

Quantity: 3 dates, 5 almonds, 5 pistachios, 10 dry grapes, 2 dry figs, 2 walnuts, and others of your choice. Quantity is per person.

 

Best Timing:

1. A nutritious approach to begin the day gives you energy and helps with digestion.
2. They can also be used as snacks in between meals, which can help you avoid overindulging during lunch or supper.
3. Dates and apricots are excellent pre-workout juices because they give you a quick energy boost, so you may drink them before or after working out.

Frequency:

A small handful of mixed dry fruits—roughly 1 ounce or 20 grams—is a reasonable daily portion for most adults. Taking it once a day makes sense.

Cons of overindulging in dry fruit and nut juice:

Excessive nut consumption can lead to indigestion, abdominal discomfort, overheating, diarrhea, weight gain, and reduced appetite due to their high-fat content.

Who should avoid?

A person with poor gut health, digestive problems, bloating, acidity, or GERD (gastro-oesophageal reflux disease) can avoid taking high-fat juice.

Types of dietary infusions of dry fruits and nuts:

1. Smoothies

2. Water infusion

3. Salad dressings

4. Marinades for meat, tofu, or vegetables

5. Making healthy popsicles by freezing dry fruit juice in moulds.

In conclusion, incorporating dry fruit and nut juice into your diet offers a plethora of health benefits, making it an excellent choice for those seeking to enhance their nutritional intake. Rich in essential vitamins, minerals, fiber, and antioxidants, this wholesome beverage can support digestive health, promote heart wellness, and help maintain youthful skin. By consuming a balanced mix of dried fruits and nuts while being mindful of portion sizes, individuals can enjoy the advantages of this nutrient-dense option without the risks associated with overindulgence. With various ways to consume it, from smoothies to salads, dry fruit, and nut juice serves as a versatile addition to a healthy lifestyle, catering to the modern individual's demand for convenient and nutritious dietary solutions.