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