The dry fruit is rich in vitamins, proteins, minerals and natural sugar and is believed to provide relief from constipation, apart from treating anaemia. But is it healthy? It can provide more potassium, folate, and magnesium to name a few. "If you find you are eating large portions of dried fruit, try combining it with other foods that are high in volume and low in calories, such as added on top of a salad or incorporated into a homemade trail mix made with air-popped popcorn and nuts," suggests Palinski-Wade. The drying process condenses nutrients in the fruit. Phenol-rich dried fruits such as apricots and raisins are proven to decrease the chance of heart diseases, diabetes and degenerative brain diseases (like dementia). The benefits of dry fruits go beyond increased energy. National Public Radio: Moon of Faith – A History of the Apricot and its Many Pleasures. Dried berries like strawberries and blueberries can help promote mental health. That means you eat less dried fruit by weight to reach the same caloric threshold of fresh fruit. This gives the bones enough time to recover again. This may aid in keeping consistent blood flow from the heart throughout the body. Considering the benefits of the useful nutritional value of dried fruit, we feel that it should be a substitute for unhealthy salt ridden snacks and artificial sugar filled treats. The vitamin C in dried fruit not only enhances the immune system. There’s a reason why many energy bars have dried fruit in them. Nutrients commonly found in dried fruit include vitamin A, vitamin K, polyphenols, and, of course, fiber. When that’s the case, dried fruit counts the same as fresh, only with a shrunken portion size. Too much is bad. All rights reserved. Dried fruit can help improve color health. Try dried apricots for iron, as one cup offers a respectable 3.5 mg. For just about every type of dried fruit out there, health concerns come with their high concentrations of sugar, carbs and calories. Whatever drying method is used, the end product is a food that is more durable, resistant to decay, and extremely flavorful. Dried fruit can also improve heart health. Like other foods, eat them in moderation. They contain essential vitamins and minerals that fights away many diseases and even minimize the occurrence of the many chronic diseases. Have a quick snack of dried grapes (raisins), cherries, and apricots in between meals. (1) A single daily serving of dried fruit can provide the recommended dietary nutrition for adults. Martha Piccolo is a lifestyle and cooking influencer and the main power behind Drying All Foods – a food blog that is helping people to discover the magnificent side of food drying and preserving. Fresh fruit is a better option. Therefor, eating or using pineapple can bring immense benefits to our health. During pregnancy, the body needs to absorb large amounts of iron, meaning more needs to be consumed than usual. An ounce of dried fruit contains more antioxidants and fiber than one ounce of fresh fruit. Raisins have resveratrol, which is a natural skin-aging inhibitor. Here are top 5 benefits of this spiny fruit … A diet rich in iron has been shown to be vital to a healthy pregnancy. Still, they mustn’t be eaten too much. In a 2005 study comparing the quality of antioxidants in fresh versus dried fruits, scientists found that dried fruit wins hands down. Certain dried fruit such as apricots, dates, prunes, and raisins can help increase metabolism. The antioxidants in goji berry could also relieve anxiety and improve memory. Common dried fruits like raisins have antioxidants. The benefits of dry fruits go beyond increased energy. Prevention. One doesn’t taste as good without the other, but is dried fruit healthy? According to some studies, people should eat a variety of fruits to get all the nutrients they need. These naturally sweet treats ward off depression, boost immune function and support digestive health. medical news today: What are the Health Benefits of Kiwi Fruit? Different benefits of dried fruits. Is dried fruit as healthy as fresh produce? Dried Apricots Benefits The best health benefits of dried apricots include its ability to improve skin health, boost vision, soothe the respiratory system, aid bone density, and stimulate circulation, among others. One dried fruit that packs an excellent calcium punch is kiwi. It’s because it can give an energy boost. One of the oldest is to lay your fruit in the sun, turning periodically to ensure the moisture evaporates evenly. READ ALSO: A Beginner’s Guide to Dehydrating Fruit of Any Type. The quantity of fiber is also high. Fruits, whether dried or not, still contain calories and natural sugars. When you dry fruit, you are concentrating all of its nutrients into a smaller package. This may reduce the risks of induced labor. Both of these factors help you feel full faster, thus consuming fewer overall calories. To answer that, it’s essential to examine the nutrition facts of dried fruit more closely. It’s a well-known natural laxative. Iron can also be found in apricots, prunes, and raisins. It’s because osteoporosis often hits more women than men. In fresh fruit, the high fiber content is accompanied by a high water content. Also, an improved digestive tract because of dried fruit can prevent bloating. They can improve constipation symptoms. Dried fruit can boost your fiber and nutrient intake and supply your body with large amounts of antioxidants. Drying fruits at home is the best way to ensure that they don’t have any unhealthy ingredients. Among the tropical fruits, pineapple is a nutrition superstar. For those regularly encountering blocked up bowels, dried fruits can provide a healthy dose of regularity and the support that the G.I. Women may reap the most benefits from dried fruit, especially for their bones. As well as being a handy snack to have on-hand when you’re out and about, there is a range of different dried fruit health benefits to consider. They can give enough energy to last a busy day. This means that these sweet treats aren't just empty calories.Â. These naturally sweet treats ward off depression, boost immune function and support digestive health. They could also improve the consistency and frequency of stool. University of Georgia Cooperative Extension Service: Preserving Food-Drying Fruits and Vegetables. Whether baked in bread, added to trail mix, or appreciated all on its own, dried fruit is undeniably popular the world over. Dying fruit at home is best since it won’t have any harmful additives. Dried Fruit might help decrease your body weight. I have been eating at least one dried fruit a day for the last 10 years and I would never go back not eating them.. Besides its convenience, it has many benefits. The beneficial properties of dried fruits are one of the main reasons for their use during the dietary period or the adherence to the therapeutic menu. Dried fruit is to trail mix as chocolate chips are to cookies. What are the benefits of dried fruit? It also improves skin quality and fights off infections. When eaten in excess, it may do more harm than good. They may taste better, but they’re not healthy. There are records of the Persian and Arab cultures enjoying dried apricots more than a thousand years ago. Don't be afraid to toss a handful of raisins or dried apples in your Thanksgiving stuffing this year -- a new Penn State study has found that dried fruit may be connected with better health. Vitamins C and A have been shown to be beneficial in preventing and slowing the progression of cataracts. They contain many nutrients including fiber, unsaturated fats, vegetable protein, vitamins and minerals which may help reduce overall hunger [2] which in turn may stop you reaching for unhealthy sugary snacks. This would reduce anxiety and depression. Osteoporosis They are high in antioxidants, which can help prevent memory loss and other mental illnesses. Also, it can be inconvenient for most people to go grocery shopping often only to get fresh fruits. Dried fruit in particular should only be consumed in small portions. But, only eating one kind of fruit isn’t enough. They’re considered as superfoods that contain iron, vitamin A, and vitamin C. Also, they have lower calorie and carb content. WebMD does not provide medical advice, diagnosis or treatment. Eating more dried fruit than fresh fruits can give more nutrients to the body. Dried fruits are sweet, handy snacks with long shelf-lives. © 2005 - 2019 WebMD LLC. Dried fruit is packed with nutrients, especially fiber. It can help the cervix dilate in the last few months of pregnancy. These include: Dried fruits tend to have more fibre than their fresh relatives, making them a great choice for those wanting to up their fibre intake. Consider making dried fruit at home. In North America, dried cherries and cranberries were added to pemmican to sustain people on long trips in the 19th century. Iron is one of the essential minerals that strongly required by your body to support optimal metabolism process because the main health benefits of iron is to promote the production of red blood cells. Further, the material will consider the advantages of several of the most useful dried fruits, as well as their common disadvantages. It helps prevent hypertension and palpitation. Dried fruit has long been used as a source of vitamins and minerals that can last year-round. This gives people a wide variety of choices. Dried fruit could improve consumers' health and diet quality Despite the health benefits, experts say these foods do have a high amount of sugar The benefits of dried fruit. Despite being high in sugar, dried fruit can prevent and reduce the risk of diabetes. Dried cranberries can help prevent blood clots. Not all types of fruits are available all year round. Prunes or dried plums are high in potassium, vitamin A, vitamin K, and fiber. Don’t eat candied fruit. It’s healthier and natural. Including them in the diet is essential for good health and to reduce the risk of certain diseases such as type 2 diabetes, heart disease, osteoporosis, and renal problems. Walnuts, hazelnuts, but above all almonds, are rich in iron. People can gain benefits of dried fruit when eaten properly. This makes dried fruit an essential part of vegan and pregnancy diets. 13 Amazing Health Benefits of Eating Dried Fruit Increases nutrient intake. Despite the benefits of dried fruit, there are still some things to consider before eating them. They’re fast, efficient, and take most of the guesswork out of the process. “Compared with vitamins C and E, dried fruits have superior quality antioxidants with figs and dried plums being the best.” Health Benefits of Pineapple. For a quick immune system boost, dried goji berries may help. One cup of mixed dried fruit contains approximately: Generally speaking, the most common micronutrients found in dried fruit include:Â, For example, raisins are especially high in vitamin C and iron. That’s why many people resort to dry fruit. It has prebiotic fiber. Many kinds of dried fruit such as apricots are rich in potassium. People with diabetes must be mindful about dried fruit. The first and probably most enticing benefit of eating dried fruit is all of the nutrients inside such a small, snackable package. Prunes, on the other hand, have more vitamin A.Â, The micronutrients in dried fruit have been linked to a few different health benefits. Dried dates are among the best antioxidant sources. Eating dried fruit can help reduce the risks of osteoporosis. There are different methods used for drying fruit. Nothing beats homemade food. Time: Is Dried Fruit Just a Giant Sugar Bomb? Dried fruit is healthy snack option, but since the portion sizes are smaller, it's easy to overdo it. Because dried fruit is so much smaller than the fresh fruit from which it comes, it's easier to consume a lot of calories eating dried fruit. These components are essential parts in keeping your heart healthy. Not only is pineapple a delicious tropical fruit but it is also an excellent source of nutrients, antioxidants and other helpful compounds. (5, 6) Since these weren’t controlled trials, it’s not possible to be certain participants were lighter or healthier because of the dried fruit they ate, but it does provide good evidence that dried fruit could be an integral part of a healthy lifestyle that can promote weight loss and prevent weight gain. Raisins are t… Dry fruits contains most of the nutritional values that of a fresh fruit. Prunes are the dried fruits made from plums and the health benefits of plums fruits are including the excellent source of iron. Avoid allergic reactions. tract needs to maintain it. Fruits provide vitamins and nutrients to maintain a healthy body. Baking in an oven speeds up the drying process, but it’s easy to burn the fruit if you aren’t careful. Dried fruits like apricots, prunes, and figs can offer beta carotene, vitamin E, iron, calcium and potassium in great quantities and these are all essential for a healthy body and mind. For one, they have a very interesting nutritional profile. This is the extraordinary conclusion reached by … These are best for the elderly who are more susceptible to dementia. Dried fruit can keep cravings at bay. The polysaccharides in goji berries can increase melatonin and/or serotonin levels. Aside from eating them in small amounts, dried fruit mustn’t be the only source of nutrition. Take a look at some helpful information and research from reliable sources. Some dried fruits contain only a single ingredient: the fruit itself. Don’t use them as the main source of nutrition. It can provide more potassium, folate, and magnesium to name a few. They may result in adverse effects instead. All fruit, fresh or dried, must be factored in when building your meal plan. They’re best eaten with other healthy foods. There’s a huge range of dried fruits available on the market, all with varied nutrient profiles.Â. It’s possible to dry most kinds of fruit. It’s best to eat them moderately. Want to get the real facts about dried fruit? Raisins and grapes, for example, contain similar amounts of protein and fat as each other. Using the Healthy Eating Index 2015 as a reference, the researchers concluded that the group consuming dried fruit had overall higher-quality diets compared to subjects who did not eat dried fruit. People with allergies to some fruits should avoid trail mix or mixed dried fruits. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Dried fruit offers several advantages over fresh fruit in terms of cost, availability, and ease of storage and transport. Eating dried dates may aid smooth labor and delivery. Although, excess consumption and eating artificially processed dried foods are discouraged. They’re tasty, easy to store and available for eating during the whole year which makes them one of the best foods that you can treat yourself with every day. I rarely eat three fresh apricots or 30 grapes in the course of a few hours, but I frequently consume more than three dried apricots and 30 raisins in a few hours. Increasing iron intake through dried fruit can help reduce the risks of anemia. This helps the healthy bacteria to keep the digestive tract going. Dry Fruits are the dried fruits from which the first water content has been removed either by natural methods or artificial methods. Dried mangoes provide omega 3 and other fatty nutrients that help improve skin quality. Dates also have other benefits for pregnant women. Syrup and sugar are often added to dried fruit to make them more appealing. Antioxidants help in preventing cancer and gut diseases. According to the data, 7.2% of subjects in the sample consumed dried fruit. Nuts and dried fruits make excellent snacks for many reasons. Eating more dried fruit than fresh fruits can give more nutrients to the body. Strengthens bones and heart Type of dried fruit rich in polyphenols, such as Health Benefits of Plum Fruits, cranberries, blueberries, and dates can help improve bone structure and density and protect the heart from damage. While dried fruit is high in fiber, its high sugar content can actually lead to weight gain. The health benefits of dried fruits are having a high nutritive value and lower fat content. One of the main benefits of eating dried fruit is that you get all the fiber intact. They have potassium, iron, and fiber. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin … Dried goji berries can also reduce anxiety and depression. DryingAllFoods.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com, 3 Easy Methods for Dehydrating Marshmallows, 3 Super-Easy Ways to Dehydrate Kiwi at Home, 3 Easy Methods for Drying Mint Leaves for Tea, A Beginner’s Guide to Dehydrating Fruit of Any Type, How to Dry Persimmons – a Step-By-Step Guide, An Expert Guide to Dehydrating Raspberries, 4 Easy Methods of Dehydrating Loquats at Home. Instead of snacking on unhealthy, sugar-filled foods, dried fruit is the better option. Try eating dried fruit as an alternative to drug supplements. Here are some benefits of dried fruit. In addition, the content of calcium, manganese, and iron in dried fruit also helps prevent osteoporosis. Observational studies indicate people who regularly eat dried fruit have lower body weights than those who don’t, as well as ingesting a greater amount of nutrients. Always choose natural dried fruit without the added sugar. However, very few of us know which dried fruits are best and what these can do to your health.. That is why I decided to write this article where I briefly spell out why is dried fruit good for you. However, eating a variety of fruits regularly can be difficult. It can help improve overall health. Antioxidants in dried fruit can improve the response of insulin. These are very healthy and have great beneficial properties for your body. Prunes help suppress bone breakdown, especially in old-aged women. Copyright © 2020. Boosted metabolism can improve energy and promote weight loss. They can fill a stomach for a couple of hours. There are many health benefits to eating dried fruit, but there are some significant differences in the nutritional value when compared to fresh produce. Benefits of eating dry fruits Dried fruits and nuts are highly nutritious and contain proteins, fibres, antioxidants and healthy fats. Vitamin C has also been associated with the prevention of age-related macular degeneration. Eating them won’t increase blood sugar levels. One modern method is to use a food dehydrator. Dried fruit has long been used as a source of vitamins and minerals that can last year-round. Calcium is essential to maintaining healthy bones, particularly if you're trying to prevent the onset of osteoporosis. Dried fruit benefits are most often associated with being a healthy part of a diet for constipation. Dried fruits are also rich in vitamins, especially A and E; in smaller quantities we find vitamin C and vitamin K. Especially in oily fruits there are many mineral salts, such as potassium, phosphorus, magnesium, calcium and zinc. Incorporating more dried fruit in diets can also keep skin looking fresh and healthy. They can also prevent oxidative stress and inflammation in the pancreas. Dried fruits are densely packed with fiber and antioxidants, which help fight obesity and diabetes. Surprising dried fruit benefits at 20 gm a day Just 20 gm dried fruit a day to prevent cardio-vascular disease, cancer, mortality for any cause and in particular resulting from breathing diseases, diabetes and infections. The drying process condenses nutrients in the fruit. Organic dried fruits improve overall human health. Despite being high in fiber, its high sugar content can actually lead to weight gain alternative to supplements... Are sweet, handy snacks with long shelf-lives they have lower calorie and content. More dried fruit benefits are most often associated with the prevention of macular. 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Found that dried fruit is all of its nutrients into a smaller package get fresh fruits supply your with! Eating dried dates may aid smooth labor and delivery eat less dried fruit counts the same fresh. Because osteoporosis often hits more women than men trying to prevent the onset of osteoporosis better option small,... Is best since it won’t have any harmful additives keeping your heart healthy dried or not, contain. They could also improve the response of insulin fruits, as well as their common disadvantages of. Maintain a healthy body the drying process, but since the portion sizes are,. Fruits from which the first and probably most enticing benefit of eating dried fruit has long used. Fiber content is accompanied by a high nutritive value and lower fat content sweet treats ward off depression boost! 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