dried fruit benefits

Nutrients commonly found in dried fruit include vitamin A, vitamin K, polyphenols, and, of course, fiber. Nothing beats homemade food. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin … 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. Both of these factors help you feel full faster, thus consuming fewer overall calories. Dried fruit is to trail mix as chocolate chips are to cookies. 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. 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.. Eating more dried fruit than fresh fruits can give more nutrients to the body. To answer that, it’s essential to examine the nutrition facts of dried fruit more closely. Want to get the real facts about dried fruit? Like other foods, eat them in moderation. The quantity of fiber is also high. 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. Eating dried fruit can help reduce the risks of osteoporosis. Dried dates are among the best antioxidant sources. Fruits provide vitamins and nutrients to maintain a healthy body. National Public Radio: Moon of Faith – A History of the Apricot and its Many Pleasures. Aside from eating them in small amounts, dried fruit mustn’t be the only source of nutrition. Fruits, whether dried or not, still contain calories and natural sugars. Don’t eat candied fruit. The drying process condenses nutrients in the fruit. Different benefits of dried fruits. It’s best to eat them moderately. READ ALSO: A Beginner’s Guide to Dehydrating Fruit of Any Type. Despite the benefits of dried fruit, there are still some things to consider before eating them. Dried fruit has long been used as a source of vitamins and minerals that can last year-round. Antioxidants help in preventing cancer and gut diseases. It has prebiotic fiber. Take a look at some helpful information and research from reliable sources. Among the tropical fruits, pineapple is a nutrition superstar. An ounce of dried fruit contains more antioxidants and fiber than one ounce of fresh fruit. Whether baked in bread, added to trail mix, or appreciated all on its own, dried fruit is undeniably popular the world over. A diet rich in iron has been shown to be vital to a healthy pregnancy. The first and probably most enticing benefit of eating dried fruit is all of the nutrients inside such a small, snackable package. These are best for the elderly who are more susceptible to dementia. They have potassium, iron, and fiber. It’s a well-known natural laxative. They can give enough energy to last a busy day. They’re best eaten with other healthy foods. Vitamins C and A have been shown to be beneficial in preventing and slowing the progression of cataracts. Not all types of fruits are available all year round. Baking in an oven speeds up the drying process, but it’s easy to burn the fruit if you aren’t careful. When eaten in excess, it may do more harm than good. Dried Fruit might help decrease your body weight. These naturally sweet treats ward off depression, boost immune function and support digestive health. According to some studies, people should eat a variety of fruits to get all the nutrients they need. 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. The vitamin C in dried fruit not only enhances the immune system. In a 2005 study comparing the quality of antioxidants in fresh versus dried fruits, scientists found that dried fruit wins hands down. WebMD does not provide medical advice, diagnosis or treatment. Iron can also be found in apricots, prunes, and raisins. Although, excess consumption and eating artificially processed dried foods are discouraged. Dried fruit can keep cravings at bay. They could also improve the consistency and frequency of stool. In addition, the content of calcium, manganese, and iron in dried fruit also helps prevent osteoporosis. One doesn’t taste as good without the other, but is dried fruit healthy? According to the data, 7.2% of subjects in the sample consumed dried fruit. Time: Is Dried Fruit Just a Giant Sugar Bomb? Have a quick snack of dried grapes (raisins), cherries, and apricots in between meals. Dying fruit at home is best since it won’t have any harmful additives. This gives the bones enough time to recover again. However, eating a variety of fruits regularly can be difficult. University of Georgia Cooperative Extension Service: Preserving Food-Drying Fruits and Vegetables. One dried fruit that packs an excellent calcium punch is kiwi. 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. For one, they have a very interesting nutritional profile. One of the main benefits of eating dried fruit is that you get all the fiber intact. Dried goji berries can also reduce anxiety and depression. Still, they mustn’t be eaten too much. All fruit, fresh or dried, must be factored in when building your meal plan. Boosted metabolism can improve energy and promote weight loss. It’s because it can give an energy boost. 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. Eating dried dates may aid smooth labor and delivery. The polysaccharides in goji berries can increase melatonin and/or serotonin levels. tract needs to maintain it. 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. Dried fruit can also improve heart health. People can gain benefits of dried fruit when eaten properly. Copyright © 2020. They contain essential vitamins and minerals that fights away many diseases and even minimize the occurrence of the many chronic diseases. Also, an improved digestive tract because of dried fruit can prevent bloating. The drying process condenses nutrients in the fruit. Vitamin C has also been associated with the prevention of age-related macular degeneration. (1) A single daily serving of dried fruit can provide the recommended dietary nutrition for adults. Too much is bad. Don’t use them as the main source of nutrition. But, only eating one kind of fruit isn’t enough. Certain dried fruit such as apricots, dates, prunes, and raisins can help increase metabolism. Dried mangoes provide omega 3 and other fatty nutrients that help improve skin quality. There’s a huge range of dried fruits available on the market, all with varied nutrient profiles.Â. This would reduce anxiety and depression. Health Benefits of Pineapple. Organic dried fruits improve overall human health. It can provide more potassium, folate, and magnesium to name a few. © 2005 - 2019 WebMD LLC. Always choose natural dried fruit without the added sugar. 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. Benefits of eating dry fruits Dried fruits and nuts are highly nutritious and contain proteins, fibres, antioxidants and healthy fats. Dates also have other benefits for pregnant women. In North America, dried cherries and cranberries were added to pemmican to sustain people on long trips in the 19th century. “Compared with vitamins C and E, dried fruits have superior quality antioxidants with figs and dried plums being the best.” 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. Increasing iron intake through dried fruit can help reduce the risks of anemia. It also improves skin quality and fights off infections. medical news today: What are the Health Benefits of Kiwi Fruit? One modern method is to use a food dehydrator. 13 Amazing Health Benefits of Eating Dried Fruit Increases nutrient intake. Raisins and grapes, for example, contain similar amounts of protein and fat as each other. 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. Prevention. Calcium is essential to maintaining healthy bones, particularly if you're trying to prevent the onset of osteoporosis. All rights reserved. It can provide more potassium, folate, and magnesium to name a few. Despite being high in sugar, dried fruit can prevent and reduce the risk of diabetes. There are records of the Persian and Arab cultures enjoying dried apricots more than a thousand years ago. 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. Here are some benefits of dried fruit. This is the extraordinary conclusion reached by … When that’s the case, dried fruit counts the same as fresh, only with a shrunken portion size. It’s healthier and natural. Dried cranberries can help prevent blood clots. Whatever drying method is used, the end product is a food that is more durable, resistant to decay, and extremely flavorful. There’s a reason why many energy bars have dried fruit in them. Not only is pineapple a delicious tropical fruit but it is also an excellent source of nutrients, antioxidants and other helpful compounds. This may reduce the risks of induced labor. In fresh fruit, the high fiber content is accompanied by a high water content. Incorporating more dried fruit in diets can also keep skin looking fresh and healthy. 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. Dried fruit is healthy snack option, but since the portion sizes are smaller, it's easy to overdo it. Many kinds of dried fruit such as apricots are rich in potassium. Raisins have resveratrol, which is a natural skin-aging inhibitor. For a quick immune system boost, dried goji berries may help. The antioxidants in goji berry could also relieve anxiety and improve memory. Avoid allergic reactions. When you dry fruit, you are concentrating all of its nutrients into a smaller package. Antioxidants in dried fruit can improve the response of insulin. Dried fruit can help improve color health. These are very healthy and have great beneficial properties for your body. These naturally sweet treats ward off depression, boost immune function and support digestive health. 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. Eating more dried fruit than fresh fruits can give more nutrients to the body. Further, the material will consider the advantages of several of the most useful dried fruits, as well as their common disadvantages. Osteoporosis It helps prevent hypertension and palpitation. Also, it can be inconvenient for most people to go grocery shopping often only to get fresh fruits. Dried fruits are densely packed with fiber and antioxidants, which help fight obesity and diabetes. Dried fruit could improve consumers' health and diet quality Despite the health benefits, experts say these foods do have a high amount of sugar Fresh fruit is a better option. People with diabetes must be mindful about dried fruit. This gives people a wide variety of choices. 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. During pregnancy, the body needs to absorb large amounts of iron, meaning more needs to be consumed than usual. There are many health benefits to eating dried fruit, but there are some significant differences in the nutritional value when compared to fresh produce. Here are top 5 benefits of this spiny fruit … Dry Fruits are the dried fruits from which the first water content has been removed either by natural methods or artificial methods. The benefits of dry fruits go beyond increased energy. 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. Syrup and sugar are often added to dried fruit to make them more appealing. Drying fruits at home is the best way to ensure that they don’t have any unhealthy ingredients. 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. Women may reap the most benefits from dried fruit, especially for their bones. Dried berries like strawberries and blueberries can help promote mental health. Dried fruits are sweet, handy snacks with long shelf-lives. 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