Health experts say dried fruits and nuts offer some of the strongest nutritional benefits during winter, helping people feel fuller for longer and providing essential vitamins, minerals, and healthy fats. These foods are often used as light snacks between meals, especially in cold weather, and include dried peaches, raisins, apricots, figs, plums, as well as almonds, cashews, walnuts, and other nuts. Although peanuts are commonly grouped with nuts, they are actually legumes.
However, specialists caution that large quantities of dried fruits can be harmful. Eating too many raisins, figs, or plums regularly may increase LDL (bad) cholesterol and raise fasting blood sugar levels. In contrast, nuts such as almonds and walnuts have been shown to improve heart health. Studies indicate that walnuts can lower total cholesterol, reduce LDL cholesterol, and help control triglyceride levels.
Nutritionists advise that a balanced intake of plant-based foods, healthy oils, and complex carbohydrates is essential. While nuts help lower harmful cholesterol, some, such as almonds and cashews, contain high levels of oxalates. Excessive consumption may contribute to calcium oxalate kidney stones. Experts recommend pairing nuts with calcium-rich foods, such as yoghurt, to reduce this risk.
Overall, most nuts are considered safe and beneficial. Adults can consume four to six servings of unsalted nuts per week without concern. Nuts like almonds, hazelnuts, macadamia nuts, and walnuts are especially good for heart health. A single Brazil nut per day can also provide selenium, which supports thyroid function, although dietary changes should be made after consulting a nutrition professional.
Experts also warn against roasting nuts at high temperatures, as this can damage their healthy fats and make them turn rancid more quickly. They advise storing nuts in a cool environment, such as a refrigerator or freezer, to maintain freshness. If roasting is necessary, it should be done at low heat.
Health specialists conclude that dried fruits and nuts are highly nutritious but only when eaten in moderation.
