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