These small packets of dense nutrition can help fight daunting diseases like heart attacks, blood pressure, diabetes and even help elevate your mood and mental performance. They carry loads of fibre, vitamins with no sugar or fat content.

Almonds

Badam or almonds are a good source of vitamin E, magnesium and calcium. They have 6 grams of protein and 4 grams of fibre. It can help treat your heart, diabetes and even help you lose weight. Eat them soaked to gain the most.

Pista

Another dry fruit that is good for the heart and blood sugar is pistachio. It has as many as 30 different micronutrients, vitamins and minerals. However, they do contain 12.85 grams of fats in 28 grams serving.

Dates

Dates or khajoor are a winter must. It will keep you warm and help protect your brain. It is a must for people suffering from iron deficiencies. A pro tip: Have your dates with homemade ghee. 

Makhana

A lesser-known type of dry fruit is Fox Nuts. They are commonly known as makhana and are a popular option for snacks. They can help you reduce the risk of kidney issues. It will even help promote healthy bones and teeth due to the availability of huge amounts of calcium.

Walnuts

Walnuts or akhrot are the powerhouses of healthy fats and protein. 1 ounce of walnuts contains 4.3 grams of protein and 1.9 grams of fibre. On average one should not consume walnuts more than 2. They contain generous amounts of fat that can lead to weight gain if consumed in bulk. 

Other dry fruits and seeds that are common to India are perceived to be weaker compared to foreign options like hazelnuts and macadamia. Include regional dry fruits like peanuts, chana, corn nuts and betel nuts