Eating dry fruits can properly supplement zinc, iron, selenium, and many micronutrient deficiencies in the body. In summer, we should eat more foods that can remove heat and reduce heat. Although many dried fruits and nuts play a perfect nutritional supplement role for the human body, some of them make our bodies very hot and dry. If so, can we eat dry fruits in summer? Which dry fruits are good to eat in summer? Let’s have a clear understanding of these.

Which dry fruit is hot for the body

First of all, we have to distinguish what are hot foods and cold foods. There are several criteria that we have to distinguish whether the food is hot or cold

Criteria for distinguishing cold and hot foods

  • Usually, green foods are cold foods, and red foods are hot foods.
  • Bitter and sour foods are often cold; Sweet and spicy foods are often hot.
  • Foods grown on land tend to be hot, while foods grown in and around water tend to be colder.
  • Foods grown in shady areas tend to be cold, while foods grown in sunny areas tend to be hot.
  • In terms of seasons, foods grown in summer and winter are mostly cooler, while foods grown in spring and autumn are hot.

What are the hot dried fruits?

  • Dates are hot because they grow in sunny areas, have bright colors, and absorb more sunlight.
  • Chestnut is a hot food because it grows on the sunny side and receives light for a long time.
  • Sunflower seeds are also hot food.
  • Dried lychee and dried longan are also hot foods.

What dried fruits are good to eat in summer

Pine nuts

Pine nuts

Pine nuts are sweet and warm. It replenishes the bones, beautifies the skin with blood, moistens the lungs and relieves coughs, and moistens the intestines and laxatives.

The fatty components of pine nuts contain unsaturated fatty acids such as oleic acid and salicylic acid. By this, you can achieve good nutrition in summer.

Black dates

Black dates

Black dates are the most reputable in jujubes. They contain 3.7 to 3.9 mg of iron per 100 grams, which can be considered the best food for blood supplementation.

Black dates are also rich in vitamin C. Vitamin C is essential to the absorption of ions. Therefore, iron absorption in the body is increased by half with black dates. However, the black date is rich in dietary fiber, which is not good for digestion, so it is not suitable to eat more every day. It is best to eat black dates in soup or porridge.



Peanut contains fat, protein, and fiber. It helps to increase satiety and reduce snack size. A Harvard study found that a diet containing moderate amounts of peanuts and peanut butter is easier to adhere. Also, it has better weight loss than an isocaloric low-fat diet.



Walnuts help lower cholesterol. Many studies have found that a diet rich in walnuts can significantly lower cholesterol. Eating 30 grams of walnuts once a month can achieve effective results.

Purple raisins

Purple raisins

Purple grapes are good blood-nourishing dried fruit. 100 grams of dried grapes contain 9.1 mg of iron. The nutrient content of the grape skin is much higher than that of the pulp. What’s more, dry grape skin retains its nutrients to the maximum. Iron, zinc, manganese, protein, and antioxidants are leading among them.



Cashews contain twice as much iron as beef. Iron helps oxygenate the body, and iron deficiency can lead to fatigue and decreased concentration. So, It is helpful to eliminate fatigue.



5 pecans provide 1/6 of the recommended daily amount of zinc. Zinc is essential for maintaining the normal function of white blood cells, which are sufficient to fight cold and flu viruses. Therefore, pecans are excellent for fighting colds and flu.



Two handfuls of unshelled pistachios contain more potassium than one banana. Potassium is essential for regulating blood pressure and balances the adverse effects of too much salt. So it is an excellent remedy for hypotensive people.



Almonds are rich in dietary fiber and low in calories. Therefore, it has the ability to reduce the glycemic index of foods. At the same time, almonds are rich in magnesium, which regulates blood sugar. So, almonds are good dried fruit to prevent diabetes.



Hazelnuts are rich in heart-healthy monounsaturated fats and natural vitamin E that protects cells. In addition, hazelnuts contain cellulose, calcium, magnesium, zinc, folic acid, and biotin. These substances help to archive complete health care.



The iron content of longan is about 3.9 mg per 100 grams. Therefore, you can use it in the diet of anemia. Generally, soup and porridge are most suitable to eat. But longan is warm food, so not suitable for pregnant women and children.

Dried mulberries

Dried mulberries

Dried mulberries are currently the most abundant natural iron in fruits. It is containing 42.5 mg of iron per 100 grams. The general advised common sense in life is to eat dry mulberry porridge and a bowl of mulberry porridge daily. It can replenish blood and beautify the body.



Chestnut is a special product native to the northern hemisphere named “king of dried fruits. Fresh chestnuts contain more vitamin C than tomatoes. Also, it is rich in vitamin C, more than ten times that of apples!

Precautions for eating dry fruits in summer

  1. Don’t eat nuts after eating meat

Nuts are high in calories and high in fat. So if you eat more food, especially meat, don’t eat nuts. Otherwise, it will cause excessive fat intake. Also, avoid eating too many nuts at once, even if you’re not eating other foods. Preferably no more than a handful a day.

  1. Don’t eat nuts before bed

Since nuts are oily, they will increase the load on the digestive system after eating. Therefore, do not eat nuts 1 hour before going to bed.

  1. People with diarrhea should not eat nuts

Anyone with symptoms of diarrhea and serious digestive tract infections should not eat nuts. Otherwise, the symptoms of diarrhea will worsen.


Dry fruits are widespread in our life, especially dry fruits help us to get rid of boredom during our leisure time. Most of them are abundant with beneficial nutrients. You can eat dry fruits in summer but choose them wisely. So, the summer is coming. The above is a good introduction to what dry fruits to eat in summer. You should not buy dry fruits blindly. Pay more attention when buying them in summer.


Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.