Why Til and Dry Fruits Are Great for Your Heart, Skin, and Digestion? Dietician Explains

We all look for simple foods that can boost our health without making big changes in our routine. Til (sesame seeds) and dry fruits fall exactly into that category. They are easy to add to your meals, taste good, and are packed with nutrients that support your overall health. Many people enjoy them during winter, but their benefits go far beyond just keeping you warm. 

To understand how til and dry fruits help your heart, skin, and digestion, we reached out to Dietician Rakshita Mehra, who shared some important insights.

Expert Shares Til and Dry Fruits Benefits

Dietician Rakshita Mehra says, “Til and dry fruits are rich in healthy fats, minerals, antioxidants, and natural fibre. Together, they support heart health, improve digestion, and nourish your skin from within. They are small in size but very dense in nutrition.”

She further adds, “Til especially contains calcium, iron, and good fats, while dry fruits like almonds, walnuts, figs, and raisins give you plant-based protein, omega-3 fats, and natural sweetness. When eaten in moderation, they make your diet more balanced and strengthen your body from the inside.”

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How Til and Dry Fruits Help Your Heart

Til and dry fruits are known for their heart-friendly nutrition. They contain healthy fats that support smooth blood flow and keep cholesterol in check.

Here’s how they help, as per Dietician Rakshita Mehra:

• High in good fats: Almonds, walnuts, and sesame seeds contain unsaturated fats that support heart function.
• Lower inflammation: Walnuts and sesame seeds have antioxidants that help reduce inflammation in your blood vessels.
• Support healthy cholesterol: Regular intake may help reduce bad cholesterol (LDL) while improving good cholesterol (HDL).
• Rich in magnesium: This mineral helps regulate blood pressure and relaxes your muscles, including the heart muscles.

When combined with an active lifestyle and balanced meals, til and dry fruits can offer solid support to your cardiovascular health.

Why They’re Great for Your Skin

If you want healthy, glowing skin, this simple mix can actually help. Dry fruits provide essential vitamins, while til brings natural oils that nourish your skin deeply. Dietician Rakshita Mehra further shares: 

• Natural glow: Almonds and raisins contain antioxidants that fight dullness and brighten your skin from within.
• Hydration support: Figs and raisins help maintain hydration levels.
• Anti-ageing benefits: Walnuts and sesame seeds contain vitamin E and omega-3 fatty acids, which may help reduce fine lines and dryness.
• Better collagen support: The zinc in til helps your skin repair itself and maintain elasticity.

Together, they build a strong foundation for long-term skin health.

How Til and Dry Fruits Support Digestion

Digestive health plays a huge role in how your body absorbs nutrients. Adding til and dry fruits can improve your gut function in simple ways.

• Good amount of fibre: Figs, almonds, and sesame seeds contain natural fibre that supports easy bowel movement.
• Healthy gut bacteria: Raisins and figs help nourish good bacteria in your intestines.
• Natural laxative effect: Figs and prunes are especially helpful for people who face constipation.
• Better nutrient absorption: Healthy fats from til and nuts help your gut absorb vitamins more efficiently.

These foods are gentle on your stomach and support long-term digestive balance.

Easy Ways to Add Til and Dry Fruits to Your Routine

You don’t need to make complicated recipes. The expert suggests that small additions work best.

• Add a spoonful of roasted til to ladoos, salads, or yoghurt.
• Eat a small handful of mixed dry fruits as a mid-morning snack.
• Make a winter mix with til, almonds, raisins, and jaggery.
• Sprinkle chopped nuts on porridge, smoothies, or desserts.
• Use tahini (til paste) as a spread or dip.
• Just remember one thing that portion control is important, because both til and dry fruits are calorie-dense.

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Conclusion

Til and dry fruits may look simple, but they are powerful foods that support your heart, nourish your skin, and make digestion smoother. With expert-backed benefits and easy ways to include them, they can fit into almost any diet. A small daily portion can go a long way in making you feel healthier and more energetic.