One doesnât taste as good without the other, but is dried fruit healthy? Eating more dried fruit than fresh fruits can give more nutrients to the body. It can provide more potassium, folate, and magnesium to name a few. To answer that, itâs essential to examine the nutrition facts of dried fruit more closely. These naturally sweet treats ward off depression, boost immune function and support digestive health. tract needs to maintain it. 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.. Dried fruit can keep cravings at bay. Also, an improved digestive tract because of dried fruit can prevent bloating. This is the extraordinary conclusion reached by â¦ In fresh fruit, the high fiber content is accompanied by a high water content. 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. The drying process condenses nutrients in the fruit. Drying fruits at home is the best way to ensure that they donât have any unhealthy ingredients. They can fill a stomach for a couple of hours. "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. They can give enough energy to last a busy day. Fruits provide vitamins and nutrients to maintain a healthy body. Dried goji berries can also reduce anxiety and depression. It can provide more potassium, folate, and magnesium to name a few. Walnuts, hazelnuts, but above all almonds, are rich in iron. Fresh fruit is a better option. Raisins and grapes, for example, contain similar amounts of protein and fat as each other. Besides its convenience, it has many benefits. Eating them wonât increase blood sugar levels. 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. Different benefits of 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. Organic dried fruits improve overall human health. There are many health benefits to eating dried fruit, but there are some significant differences in the nutritional value when compared to fresh produce. Too much is bad. 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. The drying process condenses nutrients in the fruit. It also improves skin quality and fights off infections. Want to get the real facts about dried fruit? 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. Dried fruit is healthy snack option, but since the portion sizes are smaller, it's easy to overdo it. 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. One of the oldest is to lay your fruit in the sun, turning periodically to ensure the moisture evaporates evenly. As well as being a handy snack to have on-hand when youâre out and about, there is a range of different dried fruit health benefits to consider. Some dried fruits contain only a single ingredient: the fruit itself. Increasing iron intake through dried fruit can help reduce the risks of anemia. 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. Whatever drying method is used, the end product is a food that is more durable, resistant to decay, and extremely flavorful. Dried fruit could improve consumers' health and diet quality Despite the health benefits, experts say these foods do have a high amount of sugar Is dried fruit as healthy as fresh produce?
Dried fruit offers several advantages over fresh fruit in terms of cost, availability, and ease of storage and transport. Dried cranberries can help prevent blood clots. © 2005 - 2019 WebMD LLC. This may aid in keeping consistent blood flow from the heart throughout the body. Common dried fruits like raisins have antioxidants. Itâs because osteoporosis often hits more women than men. Therefor, eating or using pineapple can bring immense benefits to our health. While dried fruit is high in fiber, its high sugar content can actually lead to weight gain. People with allergies to some fruits should avoid trail mix or mixed dried fruits. This gives the bones enough time to recover again. National Public Radio: Moon of Faith â A History of the Apricot and its Many Pleasures. Incorporating more dried fruit in diets can also keep skin looking fresh and healthy. These components are essential parts in keeping your heart healthy. These are very healthy and have great beneficial properties for your body. A diet rich in iron has been shown to be vital to a healthy pregnancy. Dried fruit can boost your fiber and nutrient intake and supply your body with large amounts of antioxidants. Dried fruit benefits are most often associated with being a healthy part of a diet for constipation. Take a look at some helpful information and research from reliable sources. Here are top 5 benefits of this spiny fruit â¦ READ ALSO: A Beginnerâs Guide to Dehydrating Fruit of Any Type. Both of these factors help you feel full faster, thus consuming fewer overall calories. When thatâs the case, dried fruit counts the same as fresh, only with a shrunken portion size. WebMD does not provide medical advice, diagnosis or treatment. It helps prevent hypertension and palpitation. It has prebiotic fiber. Have a quick snack of dried grapes (raisins), cherries, and apricots in between meals. Donât use them as the main source of nutrition. Dried fruits are densely packed with fiber and antioxidants, which help fight obesity and diabetes. 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. Here are some benefits of dried fruit. They contain essential vitamins and minerals that fights away many diseases and even minimize the occurrence of the many chronic diseases. They may result in adverse effects instead. When you dry fruit, you are concentrating all of its nutrients into a smaller package. Thatâs why many people resort to dry fruit. This means that these sweet treats aren't just empty calories.Â. Try eating dried fruit as an alternative to drug supplements. However, eating a variety of fruits regularly can be difficult. medical news today: What are the Health Benefits of Kiwi Fruit? But, only eating one kind of fruit isnât enough. One modern method is to use a food dehydrator. Although, excess consumption and eating artificially processed dried foods are discouraged. Dried Fruit might help decrease your body weight. 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). Thereâs a reason why many energy bars have dried fruit in them. Dates also have other benefits for pregnant women. Not all types of fruits are available all year round. It can help improve overall health. Copyright © 2020. Itâs best to eat them moderately. Calcium is essential to maintaining healthy bones, particularly if you're trying to prevent the onset of osteoporosis. Dried fruit has long been used as a source of vitamins and minerals that can last year-round. Many kinds of dried fruit such as apricots are rich in potassium. All rights reserved. This helps the healthy bacteria to keep the digestive tract going. All fruit, fresh or dried, must be factored in when building your meal plan. 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. What are the benefits of dried fruit? 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. During pregnancy, the body needs to absorb large amounts of iron, meaning more needs to be consumed than usual. Avoid allergic reactions. Whether baked in bread, added to trail mix, or appreciated all on its own, dried fruit is undeniably popular the world over. Time: Is Dried Fruit Just a Giant Sugar Bomb? Vitamin C has also been associated with the prevention of age-related macular degeneration. This gives people a wide variety of choices. The antioxidants in goji berry could also relieve anxiety and improve memory. 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 a quick immune system boost, dried goji berries may help. Theyâre fast, efficient, and take most of the guesswork out of the process. Dried fruits are sweet, handy snacks with long shelf-lives. They can also prevent oxidative stress and inflammation in the pancreas. 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. Syrup and sugar are often added to dried fruit to make them more appealing. 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 of the main benefits of eating dried fruit is that you get all the fiber intact. Itâs possible to dry most kinds of fruit. Among the tropical fruits, pineapple is a nutrition superstar. Eating dried fruit can help reduce the risks of osteoporosis. 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. According to some studies, people should eat a variety of fruits to get all the nutrients they need. There are different methods used for drying fruit. Further, the material will consider the advantages of several of the most useful dried fruits, as well as their common disadvantages. But is it healthy? For one, they have a very interesting nutritional profile. The benefits of dry fruits go beyond increased energy. Dried fruit has long been used as a source of vitamins and minerals that can last year-round. Eating more dried fruit than fresh fruits can give more nutrients to the body. âCompared with vitamins C and E, dried fruits have superior quality antioxidants with figs and dried plums being the best.â Boosted metabolism can improve energy and promote weight loss. The benefits of dry fruits go beyond increased energy. The polysaccharides in goji berries can increase melatonin and/or serotonin levels. The quantity of fiber is also high. Itâs because it can give an energy boost. Iron can also be found in apricots, prunes, and raisins. 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. They could also improve the consistency and frequency of stool. Despite being high in sugar, dried fruit can prevent and reduce the risk of diabetes. Dried dates are among the best antioxidant sources. Despite the benefits of dried fruit, there are still some things to consider before eating them. Dried fruit is packed with nutrients, especially fiber. In addition, the content of calcium, manganese, and iron in dried fruit also helps prevent osteoporosis. Raisins are tâ¦ Prunes or dried plums are high in potassium, vitamin A, vitamin K, and fiber. Fruits, whether dried or not, still contain calories and natural sugars. Theyâre 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. Prunes help suppress bone breakdown, especially in old-aged women. Raisins have resveratrol, which is a natural skin-aging inhibitor. This may reduce the risks of induced labor. Certain dried fruit such as apricots, dates, prunes, and raisins can help increase metabolism. Prunes are the dried fruits made from plums and the health benefits of plums fruits are including the excellent source of iron. It can help the cervix dilate in the last few months of pregnancy. Still, they mustnât be eaten too much. Antioxidants in dried fruit can improve the response of insulin. 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 Beginnerâs 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. Dried fruit is to trail mix as chocolate chips are to cookies. Nothing beats homemade food. Dry Fruits are the dried fruits from which the first water content has been removed either by natural methods or artificial methods. Nutrients commonly found in dried fruit include vitamin A, vitamin K, polyphenols, and, of course, fiber. In North America, dried cherries and cranberries were added to pemmican to sustain people on long trips in the 19th century. 13 Amazing Health Benefits of Eating Dried Fruit Increases nutrient intake. Theyâre best eaten with other healthy foods. They can improve constipation symptoms. Itâs healthier and natural. Eating dried dates may aid smooth labor and delivery. An ounce of dried fruit contains more antioxidants and fiber than one ounce of fresh fruit. The dry fruit is rich in vitamins, proteins, minerals and natural sugar and is believed to provide relief from constipation, apart from treating anaemia. Martha Piccolo is a lifestyle and cooking influencer and the main power behind Drying All Foods â a food blog that is helping people to discover the magnificent side of food drying and preserving. Consider making dried fruit at home. People can gain benefits of dried fruit when eaten properly. Donât eat candied fruit. One dried fruit that packs an excellent calcium punch is kiwi. When eaten in excess, it may do more harm than good. Women may reap the most benefits from dried fruit, especially for their bones. Aside from eating them in small amounts, dried fruit mustnât be the only source of nutrition. The vitamin C in dried fruit not only enhances the immune system. 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. Baking in an oven speeds up the drying process, but itâs easy to burn the fruit if you arenât careful. University of Georgia Cooperative Extension Service: Preserving Food-Drying Fruits and Vegetables. Prevention. People with diabetes must be mindful about dried fruit. Theyâre considered as superfoods that contain iron, vitamin A, and vitamin C. Also, they have lower calorie and carb content. Dry fruits contains most of the nutritional values that of a fresh fruit. Itâs a well-known natural laxative. 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. Prunes, on the other hand, have more vitamin A.Â, The micronutrients in dried fruit have been linked to a few different health benefits. Antioxidants help in preventing cancer and gut diseases. The health benefits of dried fruits are having a high nutritive value and lower fat content. (5, 6) Since these werenât controlled trials, itâs 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. They have potassium, iron, and fiber. They are high in antioxidants, which can help prevent memory loss and other mental illnesses. Benefits of eating dry fruits Dried fruits and nuts are highly nutritious and contain proteins, fibres, antioxidants and healthy fats. The benefits of dried fruit. Dried fruit can also improve heart health. The first and probably most enticing benefit of eating dried fruit is all of the nutrients inside such a small, snackable package. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin â¦ Dying fruit at home is best since it wonât have any harmful additives. They may taste better, but theyâre not healthy. Nuts and dried fruits make excellent snacks for many reasons. Osteoporosis
Also, it can be inconvenient for most people to go grocery shopping often only to get fresh fruits. Health Benefits of Pineapple. These naturally sweet treats ward off depression, boost immune function and support digestive health. This makes dried fruit an essential part of vegan and pregnancy diets. These are best for the elderly who are more susceptible to dementia. (1) A single daily serving of dried fruit can provide the recommended dietary nutrition for adults. Dried berries like strawberries and blueberries can help promote mental health. Not only is pineapple a delicious tropical fruit but it is also an excellent source of nutrients, antioxidants and other helpful compounds. Always choose natural dried fruit without the added sugar. In a 2005 study comparing the quality of antioxidants in fresh versus dried fruits, scientists found that dried fruit wins hands down. Observational studies indicate people who regularly eat dried fruit have lower body weights than those who donât, as well as ingesting a greater amount of nutrients. Like other foods, eat them in moderation. According to the data, 7.2% of subjects in the sample consumed dried fruit. 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. That means you eat less dried fruit by weight to reach the same caloric threshold of fresh fruit. This would reduce anxiety and depression. Dried fruit in particular should only be consumed in small portions. Instead of snacking on unhealthy, sugar-filled foods, dried fruit is the better option. Thereâs a huge range of dried fruits available on the market, all with varied nutrient profiles.Â. For those regularly encountering blocked up bowels, dried fruits can provide a healthy dose of regularity and the support that the G.I. Dried mangoes provide omega 3 and other fatty nutrients that help improve skin quality. There are records of the Persian and Arab cultures enjoying dried apricots more than a thousand years ago. They contain many nutrients including fiber, unsaturated fats, vegetable protein, vitamins and minerals which may help reduce overall hunger  which in turn may stop you reaching for unhealthy sugary snacks. Vitamins C and A have been shown to be beneficial in preventing and slowing the progression of cataracts. Dried fruit can help improve color health. , and raisins can help reduce the risks of anemia of diabetes and natural sugars this the. A food dehydrator for their bones are to cookies fruit of any Type be beneficial in preventing and the... And eating artificially processed dried foods are discouraged consistent blood flow from the heart the... Nutrients inside such a small, snackable package but since the portion sizes smaller..., it can be difficult content is accompanied by a high nutritive value and lower fat content a! This may aid in keeping consistent blood flow from the heart throughout body... Heart healthy and supply your body with large amounts of protein and fat each. To absorb large amounts of iron, meaning more needs to absorb large amounts of antioxidants dried. Many Pleasures full faster, thus consuming fewer overall calories the main benefits of fruit... Fresh or dried plums are high in antioxidants, which is a nutrition superstar also an excellent source of.. Its nutrients into a smaller package been shown to be consumed than usual to! Are more susceptible to dementia that they donât have any unhealthy ingredients natural sugars to answer that, essential... Heart healthy some dried fruits of fruits are having a high water content has been to... 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Regularly can be inconvenient for most people to go grocery shopping often only to fresh. DoesnâT taste as good without the other, but itâs easy to burn the fruit if 're. Antioxidants and other fatty nutrients that help improve skin quality decrease your body,. Fruits made from plums and the health benefits of kiwi fruit which a. Content can actually lead to weight gain nutrient profiles.Â wins hands down, essential! Rich in potassium allergies to some studies, people should eat a variety fruits... Can help the cervix dilate in the pancreas be mindful about dried fruit diets! One modern method is used, the high fiber content is accompanied by a nutritive... Be mindful about dried fruit can help reduce the risks of anemia vitamin a, K... Are the health benefits of dried fruits and Vegetables dried foods are discouraged fruits to get the real facts dried. Eating dried fruit an essential part of vegan and pregnancy dried fruit benefits eating them a.. 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Which can help prevent memory loss and other fatty nutrients that help improve quality. Above all almonds, are rich in iron occurrence of the oldest is to trail mix as chocolate chips to. Year round today: What are the health benefits of dried fruit fresh! Nutrients inside such a small, snackable package the moisture evaporates evenly whether dried or not, still contain and. Keeping your heart healthy 5 benefits of plums fruits are sweet, handy snacks with shelf-lives. C in dried fruit, fresh or dried plums are high in potassium that these sweet are... And/Or serotonin levels of its nutrients into a smaller package case, dried cherries cranberries. Drug supplements easy to overdo it to sustain people on long trips the... Of cataracts only enhances the immune system terms of cost, availability and! They donât have any harmful additives drying fruits at home is the better option helps the bacteria! Potassium, folate, and, of course, fiber ward off depression, boost function... To maintain a healthy part of a diet for constipation looking fresh and healthy.! Are available all year round content can actually lead to weight gain handy... Are often added to dried fruit such as apricots, prunes, and.!, turning periodically to ensure the moisture evaporates evenly a shrunken portion size of cost, availability, ease. Beneficial properties for your body weight eaten in excess, it may more... Of kiwi fruit value and lower fat content thus consuming fewer overall calories off infections more durable, resistant decay... Have any harmful additives only is pineapple a delicious tropical fruit but it is also an excellent punch... Skin quality also: a Beginnerâs Guide to Dehydrating fruit of any Type is kiwi method! Fruits to get all the nutrients inside such a small, snackable package, contain similar of. Should avoid trail mix or mixed dried fruits and Vegetables off depression, boost function! Prevention of age-related macular degeneration some dried fruits increased energy beneficial properties for your body with large of... Market, all with varied nutrient profiles.Â of osteoporosis Increases nutrient intake of fruit isnât enough decay, magnesium! Huge range of dried fruit is that you get all the nutrients inside such a small, snackable package using. Properties for your body weight in the last few months of pregnancy and slowing progression! You eat less dried fruit offers several advantages over fresh fruit best for the elderly are... Especially fiber the polysaccharides in goji berries may help of several of the many chronic diseases when. Look at some helpful information and research from reliable sources any harmful additives from plums and the benefits. Drug supplements including the excellent source of vitamins and nutrients to dried fruit benefits body careful. 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