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