8 Best Dry Fruits For The Summer Season & Healthy Consumption Tips!

Finding natural ways to stay energised without depending on sugary drinks or processed snacks? The blazing summer season brings rising health concerns, including low energy, poor digestion, skin breakouts, and even heat exhaustion. That’s when dry fruits for the summer season are considered the best snacks! But wait, aren’t dry fruits deemed warm to the body? That’s a familiar doubt many people have, and rightly so. The trick lies in choosing the right dry fruits that are actually cooling or balanced enough for summer, and most importantly, knowing how and when to consume them so they benefit you without overheating your body.

In this blog, we’ll explore the eight best dry fruits for the summer season, each with its multiple benefits for skin, immunity, and energy. And not just that—we’ll also share some practical tips on how to eat them smartly during hot days, so your body stays cool, hydrated, and nourished, naturally. So, let’s get started!

Table Of Contents

1. Which Dry Fruits Are Good In Summer? 8 Best Dry Fruits For Summers

2. How To Eat Dry Fruits For The Summer Season? Healthy Tips

3. The Final Say

4. FAQs

5. References

Which Dry Fruits Are Good In Summer? 8 Best Dry Fruits For Summer Season

Dry fruits that are naturally cooling or can be consumed in a way that reduces their heating properties are good for summer. Here are some options:

1. Raisins (Munakka Or Kishmish)

Raisins are one of the best dry fruits to enjoy during the summer because they naturally help cool the body. These tiny, sun-dried grapes are rich in natural sugars and water content, making them suitable for instant hydration and energy. When soaked overnight, raisins become even more soothing for the body and aid in better digestion.

They’re also high in iron and potassium, which help in maintaining healthy blood and reducing fatigue. If you're feeling drained in the summer heat, just a handful of soaked raisins can refresh your system without weighing you down.

• Add them to your morning water, mix into curd, or simply eat them plain for a cooling boost.
   

Also Read: Golden Beads of Wellness: Explore the 10 Amazing Soaked Raisins Benefits for Female

2. Figs (Anjeer)

Figs are a delicious and beneficial summer dry fruit that offers a cooling effect on the body while being loaded with fibre and antioxidants. Their rich fibre content helps prevent constipation, which is a common issue during hot months due to dehydration. 

Also Read: Explore The 12 Astonishing Benefits Of Eating Anjeer With Milk At Night And Give Your Body The Nourishment It Needs

They're also packed with natural sweetness, calcium, and iron, which promote bone strength and prevent tiredness. Figs are a smart summer pick if you're looking to stay energised, hydrated, and digestion-friendly throughout the day.

• When soaked in water overnight and eaten on an empty stomach, figs support smoother digestion and keep you full.
   

Also Read: Nourish Your Body And Baby With These 12 Figs Benefits For Pregnancy

3. Dates (Khajoor)

Dates may sound like a winter food, but in moderation, they can be surprisingly helpful in the summer too. These naturally sweet fruits are rich in glucose, potassium, and magnesium, making them ideal for maintaining your body’s electrolyte balance in the heat.

Also Read: Brown Dates Vs Black Dates: 4 Key Differences & The Best Dates Variety For Wellness!

Just one or two soft dates can give you a quick energy boost without overheating your body. If you are sweating more than usual or feeling low on stamina, dates can restore lost minerals naturally.

• Soak them for a few hours in water to reduce their heat effect and make them more digestible in summer. They also go well with milk as a post-workout snack.
   

Also Read: Explore The 7 Incredible Benefits Of Dry Dates For Women: Skin, Digestion, Immunity and More

4. Apricots (Khubani Or Khubanne)

Apricots are among the most refreshing dry fruits for summer, thanks to their high water content and richness in vitamins A and C. These orange-coloured beauties are loaded with antioxidants that protect your skin from sun damage and keep it glowing.

Also Read: Discover The 8 Secret Benefits Of Apricots For Skin

Their natural sweetness satisfies cravings while being easy on the stomach. They’re also a good source of potassium and iron, which help you stay active and prevent fatigue.

• Snack on soaked apricots or add them to salads and chilled bowls for a naturally sweet and healthy touch.
   

5. Prunes (Sookha Aloo Bukhara)

Prunes are great for digestion and give a cooling effect on the body when eaten the right way. They’re dried plums rich in dietary fibre, especially sorbitol, which helps in relieving constipation—something many people struggle with in the heat. Their deep colour comes from antioxidants that protect the body from heat-induced stress.

Soaking prunes before consumption makes them easier to digest and gentler on the stomach during warm weather.

• Just 1–2 soaked prunes a day can do wonders for your gut and energy levels during the summer season.
   

6. Almonds (Badam)

Almonds may be known for their warming nature, but when soaked overnight, they become one of the most cooling and energising dry fruits for summer. Soaking removes tannins and makes them easier to digest, while also enhancing nutrient absorption.

These tiny nuts are full of protein, healthy fats, and vitamin E, which supports skin health and protects against sun damage.

• Having 4–5 soaked almonds every morning can give you lasting energy without overheating your body.
   

Also Read: 10 Benefits Of Almond Milk For Skin Health And Its Side Effects To Consider!

7. Walnuts (Akhrot)

Walnuts, when eaten in moderation and preferably soaked, can be included in your summer diet for their brain-boosting omega-3 fats and cooling properties. Although they are slightly heavier than other dry fruits, soaking them overnight helps reduce their heating effect and makes them easier to digest in warm weather. Walnuts are also good for heart health and reduce inflammation in the body, lessening heat and dehydration. 

• Just 1–2 halves a day are enough to gain their benefits without feeling too full or heavy. Add them to breakfasts, or eat them plain for a summer snack.
   

8. Makhana (Fox Nuts)

Makhana is a light, airy, and cooling dry snack that’s perfect for summer cravings. These puffed lotus seeds are low in calories, easy to digest, and help keep you full without making you feel bloated or heavy. They are rich in magnesium and protein, making them a great option for staying energetic and healthy in hot weather. Makhana also helps in managing blood sugar levels and supports hydration, making it an ideal addition to your summer dry fruit list.

• You can roast them lightly with a pinch of rock salt or spices for a crunchy, guilt-free snack between meals.
   

Also Read: From Weak To Wow: Discover The 7 Makhana Benefits For Hair And Multiple Ways To Use It

How To Eat Dry Fruits For The Summer Season? Healthy Tips

By selecting the right dried fruits and consuming them in moderation, you can enjoy their nutritional benefits even during the summer months.

• Soaking: Soaking dry fruits overnight or for a few hours in water is highly recommended. This makes them easier to digest, reduces their heat-inducing properties, and enhances nutrient absorption. The soaking water also gets infused with nutrients.
• Combine with cooling foods: Add soaked and chopped dry fruits to yoghurt, smoothies, fruit salads, or oatmeal to balance their warmth with the cooling properties of these foods.
• Avoid roasted and salted varieties: Opt for raw or unsalted dry fruits to retain their natural benefits.
• Consider adding cooling spices: According to Ayurvedic practices, adding a pinch of cardamom or fennel seeds when consuming dry fruits can help counteract their heating effects.
   

Also Read: What Is The Best Time to Eat Dry Fruits for Weight Loss? Here Is What Our Dietitian Recommends For Fast Results!

The Final Say

To wrap up, while dry fruits for the summer season are considered one of the best snack choices, selecting the right ones and consuming them mindfully is key to enjoying their benefits. Opting for naturally cooling varieties like raisins, figs, dates, and apricots, and preparing them by soaking can help mitigate their inherent warmth. By making informed choices, you can savour the goodness of dry fruits without feeling the heat.

FAQs

1. Is it good to eat nuts in summer?

Yes, you can eat nuts in summer! But it's best to eat them in small amounts. Soaking them overnight can also help make them cooler for your body.

2. Can we eat kaju in summer?

Yes, you can eat kaju (cashew) in summer, but not too many. Cashews can make your body feel warm, so eat only a few. Soaking them might also help.

3. Which nuts are good in summer?

Almonds (soaked), walnuts (soaked), pistachios, and makhana are good choices for summer. Soaking helps to reduce any heat they might produce in your body.

4. Which dry fruit is cold for the body?

Raisins, figs, dates, and apricots are considered to have a cooling effect on the body. These are good to eat in the summer.

References

• https://thehouseoforigins.com/blogs/wisdom-from-origins/best-dry-fruits-nuts-you-must-eat-in-the-summer
• https://www.1mg.com/articles/web-stories/tips-to-eat-dry-fruits-in-summer-without-inducing-body-heat/?srsltid=AfmBOoqmowtDOeMwXOEnUq6lqWiGVVb91QK8MUbSu9abodiVqlazfyqZ
• https://healthymaster.in/blogs/english/dry-fruits-for-summer?srsltid=AfmBOopWpSf_5U3ej45bwEMmxqs0G4VQmUAaLEa8JylEAxnD9uiCX9l9
• https://www.medindia.net/news/healthwatch/why-nuts-and-dry-fruits-are-your-summer-superfoods-219308-1.htm
• https://www.nutfruit.org/nuts-are-everywhere-this-summer/#:~:text=Nuts%20in%20summer%20result%20in,as%20heart%20disease%20or%20diabetes.
• https://rostaa.com/web-stories/which-dry-fruits-should-you-consume-in-summer/#:~:text=Walnuts,snacking%20during%20the%20summer%20heat.
   

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