READ ALSO: A Beginnerâs Guide to Dehydrating Fruit of Any Type. This gives the bones enough time to recover again. 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. "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. This would reduce anxiety and depression. This may reduce the risks of induced labor. Baking in an oven speeds up the drying process, but itâs easy to burn the fruit if you arenât careful. Itâs healthier and natural. 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. Prunes or dried plums are high in potassium, vitamin A, vitamin K, and fiber. Calcium is essential to maintaining healthy bones, particularly if you're trying to prevent the onset of osteoporosis. They could also improve the consistency and frequency of stool. Also, an improved digestive tract because of dried fruit can prevent bloating. Dried fruits are sweet, handy snacks with long shelf-lives. When thatâs the case, dried fruit counts the same as fresh, only with a shrunken portion size. The polysaccharides in goji berries can increase melatonin and/or serotonin levels. Thereâs a huge range of dried fruits available on the market, all with varied nutrient profiles.Â. Dried fruit is healthy snack option, but since the portion sizes are smaller, it's easy to overdo it. Raisins are t⦠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. (1) A single daily serving of dried fruit can provide the recommended dietary nutrition for adults. They can improve constipation symptoms. Itâs best to eat them moderately. Both of these factors help you feel full faster, thus consuming fewer overall calories. 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. Nothing beats homemade food. This is the extraordinary conclusion reached by ⦠medical news today: What are the Health Benefits of Kiwi Fruit? University of Georgia Cooperative Extension Service: Preserving Food-Drying Fruits and Vegetables. Theyâre best eaten with other healthy foods. These naturally sweet treats ward off depression, boost immune function and support digestive 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. What are the benefits of dried fruit? (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. Certain dried fruit such as apricots, dates, prunes, and raisins can help increase metabolism. Consider making dried fruit at home. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin ⦠Too much is bad. Dates also have other benefits for pregnant women. The drying process condenses nutrients in the fruit. Vitamin C has also been associated with the prevention of age-related macular degeneration. Prunes help suppress bone breakdown, especially in old-aged women. Common dried fruits like raisins have antioxidants. The benefits of dry fruits go beyond increased energy. This may aid in keeping consistent blood flow from the heart throughout the body. Despite being high in sugar, dried fruit can prevent and reduce the risk of diabetes. 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. 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. Dried fruit can boost your fiber and nutrient intake and supply your body with large amounts of antioxidants. 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. They can fill a stomach for a couple of hours. Dried mangoes provide omega 3 and other fatty nutrients that help improve skin quality. These naturally sweet treats ward off depression, boost immune function and support digestive health. Besides its convenience, it has many benefits. Have a quick snack of dried grapes (raisins), cherries, and apricots in between meals. The drying process condenses nutrients in the fruit. They may taste better, but theyâre not healthy. They can give enough energy to last a busy day. The benefits of dried fruit. There are different methods used for drying fruit. © 2005 - 2019 WebMD LLC. This makes dried fruit an essential part of vegan and pregnancy diets. Although, excess consumption and eating artificially processed dried foods are discouraged. Dried dates are among the best antioxidant sources. One doesnât taste as good without the other, but is dried fruit healthy? Whether baked in bread, added to trail mix, or appreciated all on its own, dried fruit is undeniably popular the world over. 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. Nuts and dried fruits make excellent snacks for many reasons. Theyâre fast, efficient, and take most of the guesswork out of the process. Dried fruit has long been used as a source of vitamins and minerals that can last year-round. Prunes are the dried fruits made from plums and the health benefits of plums fruits are including the excellent source of iron. Eating more dried fruit than fresh fruits can give more nutrients to the body. 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 can help improve color health. Dried fruit is packed with nutrients, especially fiber. Osteoporosis One of the oldest is to lay your fruit in the sun, turning periodically to ensure the moisture evaporates evenly. Dried fruit is to trail mix as chocolate chips are to cookies. Also, it can be inconvenient for most people to go grocery shopping often only to get fresh fruits. The health benefits of dried fruits are having a high nutritive value and lower fat content. 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. It can provide more potassium, folate, and magnesium to name a few. The vitamin C in dried fruit not only enhances the immune system. However, eating a variety of fruits regularly can be difficult. For a quick immune system boost, dried goji berries may help. Incorporating more dried fruit in diets can also keep skin looking fresh and healthy. These components are essential parts in keeping your heart healthy. Still, they mustnât be eaten too much. While dried fruit is high in fiber, its high sugar content can actually lead to weight gain. People with diabetes must be mindful about dried fruit. It helps prevent hypertension and palpitation. When you dry fruit, you are concentrating all of its nutrients into a smaller package. Dried Fruit might help decrease your body weight. It can provide more potassium, folate, and magnesium to name a few. 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. Itâs because it can give an energy boost. Time: Is Dried Fruit Just a Giant Sugar Bomb? Eating dried fruit can help reduce the risks of osteoporosis. Dried fruit benefits are most often associated with being a healthy part of a diet for constipation. Copyright © 2020. Raisins and grapes, for example, contain similar amounts of protein and fat as each other. Whatever drying method is used, the end product is a food that is more durable, resistant to decay, and extremely flavorful. To answer that, itâs essential to examine the nutrition facts of dried fruit more closely. Dried fruit offers several advantages over fresh fruit in terms of cost, availability, and ease of storage and transport. Raisins have resveratrol, which is a natural skin-aging inhibitor. Vitamins C and A have been shown to be beneficial in preventing and slowing the progression of cataracts. Organic dried fruits improve overall human health. A diet rich in iron has been shown to be vital to a healthy pregnancy. These are best for the elderly who are more susceptible to dementia. Different benefits of dried fruits. According to the data, 7.2% of subjects in the sample consumed dried fruit. tract needs to maintain it. For one, they have a very interesting nutritional profile. Eating dried dates may aid smooth labor and delivery. Aside from eating them in small amounts, dried fruit mustnât be the only source of nutrition. Avoid allergic reactions. Iron can also be found in apricots, prunes, and raisins. Donât eat candied fruit. Dried goji berries can also reduce anxiety and depression. Among the tropical fruits, pineapple is a nutrition superstar. Dried cranberries can help prevent blood clots. âCompared with vitamins C and E, dried fruits have superior quality antioxidants with figs and dried plums being the best.â Some dried fruits contain only a single ingredient: the fruit itself. One modern method is to use a food dehydrator. They may result in adverse effects instead. Dried berries like strawberries and blueberries can help promote mental health. Dried fruit could improve consumers' health and diet quality Despite the health benefits, experts say these foods do have a high amount of sugar But is it healthy? Dried fruit has long been used as a source of vitamins and minerals that can last year-round. 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. There are many health benefits to eating dried fruit, but there are some significant differences in the nutritional value when compared to fresh produce. Nutrients commonly found in dried fruit include vitamin A, vitamin K, polyphenols, and, of course, fiber. They can also prevent oxidative stress and inflammation in the pancreas. Want to get the real facts about dried fruit? These are very healthy and have great beneficial properties for your body. It also improves skin quality and fights off infections. WebMD does not provide medical advice, diagnosis or treatment. The first and probably most enticing benefit of eating dried fruit is all of the nutrients inside such a small, snackable package. Fruits, whether dried or not, still contain calories and natural sugars. 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. 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