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Packed with healthy fats, proteins, vitamins, and minerals, dry fruits and nuts act as a natural shield against winter fatigue, dryness, and weakened immunity.
Dry fruits boost immunity and energy in winter.
As temperatures drop and the air turns crisp, our bodies crave warmth and nourishment. Winter demands more from our metabolism, from immunity to skin health, and that’s where nature’s most compact powerhouses step in: dry fruits. Packed with essential nutrients, antioxidants, and healthy fats, they are more than just festive treats. They’re everyday wellness allies designed for the season.
Nature’s Original Immunity Boosters
“With the onset of winter, our bodies require deeper nourishment to build immunity, warmth and vitality. Dry fruits and nuts are nature’s original immunity boosters – packed with essential nutrients, healthy fats and antioxidants that help the body adapt to seasonal changes,” says Gunjan Jain, President, Nuts and Dry Fruits Council (India).
Each variety brings its own benefits. Almonds, rich in vitamin E and magnesium, help strengthen the immune system and protect against oxidative stress. Walnuts offer omega-3 fatty acids that support brain and heart health, while pistachios are protein-rich, making them perfect for sustained energy during long winter workdays. Raisins and dates aid digestion and improve blood circulation – two functions that tend to slow down as the temperature drops.
Traditional Wisdom, Modern Nutrition
India’s age-old kitchen wisdom has long celebrated dry fruits in the form of laddoos, chikkis, and halwas – recipes designed not just for taste, but for resilience. “These dishes are more than just delicacies. They’re smart nutritional strategies for the season,” adds Jain.
Dt. Ashish Rani, Consultant, Nutrition & Dietetics, Manipal Hospital, Gurugram, agrees: “Including dry fruits in your daily diet provides multiple health benefits and essential nutrients in a concentrated form. They’re rich in vitamins, minerals, antioxidants, and fibre that support overall health and vitality.”
Studies show that regular consumption of nuts and dried fruits can improve heart health and metabolic balance. “Prunes and figs, for instance, aid bowel regularity due to their high fibre content, promoting better gut health,” Rani notes.
A Natural Shield Against The Chill
Beyond immunity, dry fruits play a key role in maintaining energy and skin health through the colder months. Dr. Archana Batra, Dietitian and Certified Diabetes Educator, highlights that “dry fruits are rich in iron, calcium, magnesium, and potassium. These minerals vital for bone strength, nerve function, and body warmth.”
Dr. Anjana Kalia, Ayurvedic Doctor and Nutritionist, adds, “Dry fruits generate internal warmth, improve blood circulation, and keep you active even during colder days. For those who feel sluggish or experience joint stiffness, their anti-inflammatory properties bring noticeable relief.”
The Daily Handful That Heals
Nutritionists recommend a small handful of mixed dry fruits daily. They can be added to porridge, warm milk, or eaten plain to improve metabolism, skin radiance, and immunity. Choose unsweetened, preservative-free varieties to maximise benefits.
This winter, let your snacking be both indulgent and intentional. A handful of almonds, walnuts, or dates isn’t just a boost of warmth. It’s a daily dose of resilience, rooted in tradition and backed by science. Nature’s oldest snack, it turns out, is still the smartest way to stay healthy through the chill.
Delhi, India, India
October 28, 2025, 12:40 IST