Heart Health

Are you also a new member of the Health Club? Are you past your days of partying till the wee hours of the morning? Do you now prefer waking up for that jog in the wee hours of the morning and then a post-workout smoothie and nourishing breakfast instead?

If you’re wondering how to make better dietary choices for your well-being, This guide on how to use Dry Fruits for Weight Loss is here to help! We’ve crafted a small guide about how nuts can be a superfood to help with your weight loss. If overall wellness is something you’re looking for, this can help you in your journey to conquest fitness.

Why Are Dry Fruits Good For You

Drying fruits has been around for thousands of years. It was first found recorded in 1500 B.C. in Mesopotamia, where evidence of drying dates, figs, and apples were died and stored for use as sweets in meat dishes. Keep in mind, there were no conveniences of refrigeration or other modern age techniques to guarantee longevity, sun drying of these fruits was an avid method of ensuring minimum spoilage. This natural method of drawing out its moisture content also retained its nutrients. 

In India, there has been a long-standing tradition and culture of gifting dry fruits as a sign of prosperity and good health, and for good reason! With new-age conveniences of storage, drying, and freezing, the modern-day dry fruit can now be considered a superfood with its ability to provide nourishment, ease of use, and flavors for recipes by itself.

Dry fruits like almonds, cashew nuts, hazelnuts, raisins, dates, and walnuts are staples in any household. As an evening snack, an addition to pre-workout shakes, or even in your mama’s famous pulao, the humble dry fruit’s goodness gives you a burst of energy while keeping you full for longer. They are packed with healthy fats, proteins, vitamins, and minerals that can improve skin, build immunity, protect your heart health from certain cancers, and so on!

The next time you get snacky, opt for a handful of almonds or walnuts; it’s convenient and can prevent you from craving junk. Its protein and fiber content balances out your glycemic index, keeping you satiated hours after your snack.

Which Dry Fruits Are A Good Option for Weight Loss

With ample options to consume on your weight loss journey, picking the right one can always take work. As they say, “Bodies are made in the kitchen.” It’s vital to eat mindfully, like eating vegetables and low-saturated oils. Partition control is a way to crack the game; snacking mindfully is equally important!

The top 6 Dry fruits on our list for weight loss are


Classic Almonds

Badam or Almonds are low-caloric fruits but abundant in vitamins and minerals. Thirty grams of almonds – the daily advised intake contains about 173 calories. Despite being low in calories, it’s full of mono-unsaturated fats, vitamins, and antioxidants. Almonds health benefits include cardiovascular support, blood sugar balancing, and lipids. 



Walnuts or Akhrot are an excellent option for weight loss. They are loaded with omega-three and ALAs, the healthy polyunsaturated fats that help lower HDL cholesterol and increase LDL cholesterol. This helps improve overall heart health. A handful consumed daily can help stimulate weight loss in a resting body. Walnuts are chock full of healthy fats, proteins, and fibre, which can help you attain your fitness goals.


Salted Pistachios

Studies have shown that pistas consumed by people working out result in a significant reduction in cholesterol. Pistas are rich in protein, fiber, vitamins, and minerals. A handful a day can benefit gut health and heart health. 


Rostaa Dates Collection

Dates or Khajoor are energy-boosting dry fruits. It is high in fibre, which can help promote bowel movement and gut health. This high-octane combination of fibre and natural sugars can help you remain fuller for longer and balance out blood sugar levels. 


Roasted & Salted Cashews

Cashews or Kajus contain up to 73% of magnesium recommended for an adult. Magnesium has various benefits, such as better mood, metabolising carbs, and balancing blood sugar levels. The fibre and healthy fats also help you remain fuller for longer, reducing cravings and preventing unnecessary snacking.


Apricots 200g

Apricots or Khubani are soft, dry fruits that are filled with fiber and vitamins. The fiber content of apricots is considerable. Promotes good gut health and supports bowel movement. 

How Can You Include Dry Fruits In Your Diet


Crush your favorite dry fruit over your salad as a garnishing. They add a very satisfying crunch to leafy, lentil, chicken or plain veggie salad.

Smoothies and Protein Shakes

Grind up a banana with milk or yogurt and various nuts. You can also use fruits like apples, strawberries, avocados, mangoes, blueberries, and vegetables like celery, spinach, kale, and cucumber. Additionally, mixed nuts to your protein shake can pack an additional energy and nutrient boost.

Millets and grains

Add halves of nuts to upmas, cheelas, sandwiches. Grind or add them whole to your morning cereal pick.


Add your favorite nut to a food processor and whip it to a smooth buttery mix you can slather on toast or dip your fruit into. Nut butter are full of healthy fats and fiber that can also be used as an alternative to dairy butter for those who are lactose intolerant.


Oatmeal bowls topped with almonds, walnuts, and cashews add great protein.

Nut milk

Nut milk is a fantastic alternative for those intolerant to lactose. Nut milk can also be used to make nut curd!

Yogurt toppings

A bowl of yogurt with dried nuts and fruit can always help as an evening snack.

How Do You Get the Best Out Of Dry Fruits

Soaking to activate the dry fruit

Overnight soaking of dried fruits can help with better digestion and optimum absorption of nutrients. Soaking softens the skin and fruit or nuts and can also prevent bloat. 

Mindful Eating

The trick to a healthy lifestyle is moderation. Everyone deserves a cheat day – but in moderation- whether pizza or samosa. This also applies to every health-conscious food one eats. Dried fruits and nuts are no exception. Eating nuts in moderation is vital to attaining your body’s goals.

Choose unsweetened varieties

Added sugar to nuts could defeat the purpose if you’re on a weight loss path. 


Dried fruits and nuts must be stored in an airtight container or refrigerator. To prevent spoilage, they must be kept on a dark shelf, away from direct heat sources.

Tips and Tricks To Speed Up Your Weight Loss Journey

Work out

Whether you join the gym, do home workouts, or HIIT, always keep it moving. Working out has several benefits: better heart health, weight loss, reduced stress, and better mood. 


Like workouts, cardio can always help with fat loss. 

Practice Mindful Eating

Moderation is key! Portion control with meals, fixed timings, and healthy snacking is always advisable.


Practicing yoga helps with flexibility, strengthens bones, and calms your mind. 

Consume Proteins

If you’re looking to lose weight, consuming enough protein is very important. While meat is a great option, plant-based proteins are also something you can ingest. For example, lentils, nuts, beans, and cottage cheese.


Attaining fitness can be a lifelong and tedious journey. Small changes such as eating cleaner and walking another 1000 steps are a few. Suppose you’re ready to make such changes and understand that fitness is constantly bettering yourself – for your well-being, confidence, and self-esteem. That’s your first step to weight loss. 


What is the best time of day to consume dry fruits and nuts?

Mornings are an excellent time to consume overnight-soaked dried fruits.

What is the recommended amount to be consumed daily?

A handful of dried nuts and fruit is usually recommended for an adult. It’s always advisable to consult with your doctor before making heavy changes to your diet.

Where can I purchase the best quality dry fruits and nuts?

Rostaa offers a wide range of top-quality dry fruits like almonds, walnuts, cashews, hazelnuts, and trail mixes. You can purchase your pick online on or visit our stores to make the right choice for your health.

Who can eat dry fruits?

Kids, adolescents, adults, and pregnant women can eat dry fruits and nuts. Do so upon your doctor’s advice. Individuals with allergies should also keep in mind to consult with their doctors and allergists beforehand.

How can I store dry fruits?

It’s advisable to store dry fruits in an airtight container and keep them away from heat sources. Although dried, nuts are prone to catching moisture, turning soft and losing it’s crunch, hence it’s always advisable to store them in a clean, dark and dry shelf. If you’d like to store them for longer, an airtight container in the refrigerator is also a great option. You can extend its shelf life up to 3 more months.

Can nuts increase weight?

Everything consumed in excess can lead to weight gain. Always eat mindfully and do not give in to cravings.