What exactly is dried fruit? As the name suggests, this is the dried version of various types of fruit from which almost all of the water content has been removed. The most common are raisins, but also dates, plums, figs and apricots. The fruits shrink and become smaller during this process, but remain high in energy. We address the topic of whether dried fruits are healthy and which types you should include in your diet.
How healthy are dried fruits actually?
We have already mentioned the most common types of dried fruit, but there are others, sometimes in candied form (coated with sugar). These include mangoes, pineapples, cranberries, bananas and apples. Dried fruit has a much longer shelf life thanfresh fruitand can be a practical snack, especially on long journeys. Since dried fruits are smaller, you can take them anywhere and eat them to get an energy boost and satisfy your hunger.
The information about dried fruit is very contradictory. Some say it's a nutritious, healthy snack, while others claim it's no better than candy. Food contains calories, and consuming too many calories, even from healthy foods, leads to weight gain. But there are healthy calories and unhealthy calories, and fruit is a healthy source of calories. This applies to dried fruit as well as to fresh fruit. However, there are some caveats. Because dried fruit is so much smaller than the fresh fruit it comes from, it's easier to get a lot of calories from eating dried fruit. Another cause for concern is that some manufacturers add sugar to dried fruits. So you should definitely continue eating dried fruit because it is full of healthy nutrients. But avoid added sugar and watch the calories.
Top Health Benefits of Dried Fruits
Dried fruits are rich in nutrients and have a variety of medicinal properties. If you like yogurt, smoothies, oatmeal or othershealthy breakfast optionsIf you eat them, you can refine them with dried fruits and give them a tastier and healthier note. Dried fruits are small, but they contain many minerals and proteins. Every medical professional recommends including a handful of dry fruits in your diet to stay healthy and fit.
Source of protective antioxidants and fiber
Dried fruits arerich in plant substanceswith protective antioxidant properties including anthocyanins, catechins and phenols. People who eat a diet rich in plant antioxidants are less likely to suffer from heart disease, diabetes, various types of cancer, and possibly degenerative brain disease.
Dried fruits also contain more fiber, which fights obesity and some cancers, than fresh fruits. Most people don't consume enough fiber, which is important for supporting digestive function. Higher fiber consumption is also associated with a lower risk of cardiovascular disease.
For example, studies show that eating raisins lowers blood pressure, contributes to a lower risk of developing type 2 diabetes and heart disease, and leads to better feelings of satiety.
Dried fruits are healthy thanks to the micronutrients
Because dried fruits contain less water, they are a concentrated source of vitamins and minerals. By weight, dried fruit contains up to 3.5 times more fiber, vitamins and minerals than fresh fruit. Therefore, one serving can cover a large percentage of the recommended daily requirement of many vitamins and minerals, such as folic acid.
Dried fruit supports bone health
Studies suggest that dried plums may benefit bone health, slow bone loss in midlife, and also prevent osteoporosis. The high levels of bone-healthy nutrients like vitamin K and boron in dried fruits like prunes may explain these benefits. This type of dried fruit is also anatural laxative.
Dried fruits and pregnancy
Dates can have a positive effect on pregnancy and help prevent various diseases. Of all dried fruits, they are one of the richest sources of antioxidants, which help reduce oxidative damage in the body. You are onegood source of fiber, potassium, iron and various plant substances. Date consumption has been studied in relation to pregnant women and labor. Eating dates in the last few weeks of pregnancy can help women dilate the cervix and reduce the need for induced labor.
Healthy skin and hair
Dry figs and dates are rich in iron and can promote hair growth when consumed regularly. Figs are also good for our skin. They are rich in minerals such as iron, magnesium, calcium, vitamins B6 and K, which are necessary for healthy, glowing skin, and also help prevent epidermal water loss and sebum overproduction.
Dried fruits healthy for weight loss
If youYour weight lossIf you want to speed things up, you can consume dates, raisins, apricots and prunes in moderate amounts every day.
You have to take this into account
Fruit typically contains large amounts of natural sugar. Because the water has been removed from dried fruit, all of the sugar and calorie content is concentrated in a much smaller package. For this reason, dried fruits have a very high calorie and sugar content, which includes both glucose and fructose. Consuming a lot of fructose can have negative health effects. Because dried fruits are sweet and energy-dense, it's easy to eat large amounts at once, which can lead to excessive sugar and calorie intake.
