How Many Dry Fruits Should You Eat Daily? (The Ultimate Portion Guide)
Dry fruits have been labelled superfoods. They contain a lot of antioxidants, fats, and minerals. But there is a flip side. These superfoods have a very high caloric density.
A common mistake that many health-oriented individuals do regarding nuts is to treat them like popcorn. They keep a bowl of them right next to their desk and mindlessly snack their way through them while working. You’re getting good nutrients, but you’re also burning hundreds of “hidden” calories in the process. In just 100 grams of almonds, there are 600 calories! That’s enough for a full meal!
So, how is 'healthy' different from 'too much'? Here is your entire guide to your day's dry fruit consumption.
The “One Handful” Rule
If you don't have a scale for your kitchen, then the easiest unit of measurement for your daily limit is your own hand. A serving size for the average adult is about 20-30 grams per day.
Visually speaking, it would amount to one fist or the palm of your cupped hand. This amount allows you to get the nutritional components of fiber and protein without overwhelming your digestive tract or adding calories.
Detail Portions Limitation by Fruit Type
If you like to consume particular nuts and not a combination, the daily quantities for adults are as follows:
Almonds
Daily Limit: 8–10 kernels
Why: This much will provide adequate Vitamin E for your skin and Protein for your muscles. Excess may cause problems related to body heat or Pitta in Ayurveda, or digestive problems.
Pro Tip: Soak them always overnight and remove the skin for better absorption.
Walnuts
Daily Limit: 2 total walnuts (4 halves)
Why: Walnuts have a high fat content (albeit healthy Omega-3 fat content), and they are very high in calories. Only two walnuts a day are enough to promote brain health and reduce any swelling in the body.
Dates
Daily Limit: 2 medium pieces
Why: Dates are basically a concentration of sugar. While they're a fantastic source of fuel, consuming too many will cause your blood sugar to sky-rocket, especially when you're not active.
Pro Tip: These should be eaten 30 minutes before beginning exercise for an “energy boost.”
Cashews
Daily Limit: 4-5 pieces
Why: The creaminess and richness of cashews are factors why people might overconsume them. Carbohydrates and lipids are high in cashews. Reduce the consumption of cashews in order to lose weight.
The Perfect ‘Mixed Blend’
Most nutrition experts recommend a combination of nuts instead of consumption of a single type. This provides your body a wider range of nutrients (Omega-3 found in walnuts, Vitamin E found in almonds, Iron found in raisins).
A complete daily combination will include the following: 4 almonds 1 walnut (2 halves) 1 Date 5–6 Pistachios or Total Calories: ~150 Calories
This is the perfect amount of food that will keep you satisfied until the next meal without ruining your appetite for the next meal and your diet at the same time. "Signs you might be eating too much: you have * How do you know when you've crossed that line?
Should you have bloating & gas: Nuts such as almonds, cashews, and Beijing peas have phytates and/or tannins. Excess intake of raw nuts leads to gastric problems. Weight Gain: Even if you are maintaining a healthy diet, but you find that you are gaining weight, you could be eating too many nuts. This will result in you getting an extra 300-400 calories daily. Breakouts:
In Ayurvedic practice, an excessive amount of "heating" foods such as almonds and walnuts, eaten unsoaked, can bring about the condition of Conclusion Dried fruits can be an extremely effective health component, but they should also be handled carefully. They can be termed “concentrated nutrition.” With that said, these benefits can be achieved by following the recommended amount of not more than 20-30 grams or one handful of dry fruits per day, curtailing weight.