Are dried fruit a healthy choice for a daily diet? Is a fruit from which water is removed by drying methods. In the drying process, the fruit remains reduced and without water. Some dried fruits must also be supplemented with sugar, such as pineapples, apples, and mangoes.
The benefit of it is that it can stand for longer than fresh fruit.
It’s also great in any case for nibbling when you can’t use a fridge to last longer.
Dried fruit is an extremely high nutrient fruit.
One slice of dried fruit contains the same nutritional form as fresh but in smaller quantities.
Are Dried fruit healthy with high in fructose and calories
Dried fruits usually contain a large amount of natural sugar.
Because the water is removed from dried fruits, the whole amount of sugar and calories are found in a smaller amount of fruit.
From 22 to 51 percent of the sugar in dried fruit is fructose.
Excessive consumption of fructose, however, has negative health effects and therefore needs to be carefully monitored and consumed in moderation.
It contains up to 3.5 times greater amounts of fiber, vitamins, and minerals than fresh.
However, this is not the case with all vitamins.
For example, vitamin C is lost during drying, but folic acid is not lost.
It is also rich in antioxidants, especially polyphenols, which contribute to better circulation, digestion and reduced risk of cancer.
Many studies have shown that people who eat dried fruits lose weight more easily and get more nutrients than those who do not, lose extra pounds because it is rapidly saturated.
Dried fruits usually contain a large amount of natural sugar.
Because the water is removed from dried fruits, the whole amount of sugar and calories are found in a smaller amount of fruit.
From 22 to 51 percent of the sugar in dried fruit is fructose.
Excessive consumption of fructose, however, has negative health effects and therefore needs to be carefully monitored and consumed in moderation.
Avoid dried fruit with sugar!
To produce certain dried fruits, however, sugar must be added to its production.
We all know how harmful excessive sugar is, so avoid such dried fruits and always read the declarations.
Types of dried fruits
Raisin
Raisins help reduce the risk of disease from certain diseases.
It is rich in fiber, iron, potassium, and has a low glycemic index and a low insulin index.
Consuming raisins can help lower blood pressure, regulate blood sugar, lower cholesterol, and is great for people who are overweight because it quickly becomes saturated.
Dry plums
Dry plums are a natural laxative.
Most often they include groceries made for infants with constipation for more than ten days.
These plums have a beneficial effect on the gastrointestinal tract, helping us get rid of constipation and hemorrhoids.
They are useful in heart and blood pressure problems, against kidney disease, rheumatism, liver disease, and atherosclerosis.
Thanks to the high concentration of Vitamin A they contain, they also improve eyesight.
They are rich in fiber, beta-carotene, potassium, and vitamin K.
Consuming dry plums regulates the stool but also lowers (LDL) cholesterol.
They are also rich in mineral boron, which helps in the fight with osteoporosis.
Medjool date
Medjool date is great in pregnancy.
Incredibly mild, but rich in iron, as well as potassium and fiber.
Of all dried fruits Medjool dates are rich in antioxidants, which reduce the body’s oxidative damage.
They have a low glycemic index, which means that although they are mild, they will not increase the amount of sugar in your blood.
Dried apricots are a true source of nutrients
Because of their potassium content, they have a favorable effect on the heart muscle. These fruits include phosphorus, iron, calcium, carotene, vitamin B5.
Other types of dried fruits
Apple – Contains many nutritious phytonutrients that act as antioxidants protecting the body from cancer.
It also has a lot of dietary fiber.
Mango – Mango is rich in phytonutrients, vitamins A, C, and E, as well as omega 3 and 6 fatty acids, which are essential for healthy skin and good immunity.
Cherries – Cherries are also called “the new antioxidant superfruit”.
Compared to others they have significantly more antioxidants, as well as beta-carotene, folic acid, and fiber.
Papaya – also called “angel fruit” by Christopher Columbus, it has many antioxidants.
According to some studies, it also helps prevent heart disease.
Blueberries – Extremely rich in antioxidants, so vitamins A, E, and especially B, which is essential for the health of the nervous system.
Dried fruit to strengthen bones, muscles, and heart
You already know that you need to include fruits in your daily diet.
These dried fruits contain substances that stimulate cell renewal, including the soft tissue around the spinal cord, that is, make these tissues more stable and resilient.
Their reinforcement leads to the strengthening of the entire spinal column, and in this way will contribute to better endurance of the heart, muscles, and bones to physical loads.
Eat this delicious combination of 3 dried fruits every day:
- 1 dry fig
- 5 dried apricots
- 1 dry plum
When is the Right Time to Introduce Dried Fruits into Children’s Foods?
Dried fruits such as apricots and grapes can be quite dangerous for young children.
This is dangerous because they are pieces of fruit that can be easily attached to the throat and thus prevent the free movement of air.
For this reason, children up to the age of four should avoid being given dried fruit.
Dried fruit can be given to a child sooner if you prepare it as follows:
– Wash it thoroughly and put it in water overnight.
Drain the next day and place it in a blender and blend well.
Also, these so-called mild snacks are initiators of damage to the children’s teeth, which is certainly not wrong.
They adhere to the teeth and make a suitable surface for the balance and development of various types of bacteria.
Such bacteria make acids that over time destroy the tooth surfaces and cause tooth damage.
If you have a child over four years old, remind them that after eating dried fruit they should always keep their teeth well and washed.
If there are no conditions at this time, at least have a glass of water, which will remove the rest of the fruit from the teeth, reducing the risk of tooth decay.
Meaning of dried fruit, they are healthy to eat every day
In order to maintain good health, it is necessary to abide by certain rules and of course nutrition.
These are rules that include healthy eating and of course regular exercise.
Dried fruits contain a large number of important nutrients in adequate quantities.
Only dried fruits are a natural and rich source of minerals, vitamins, and enzymes.
It is easy to digest and has a major role in purifying the blood as well as the whole digestive system in our body.
So the advantages are great and multiple for all of us.
Those who consume dried fruit daily, are distinguished and in good health.
Another positive aspect of dried fruit is that it can be used in the treatment of various types of diseases.
Despite their miniature nature, nuts and raisins, for example, do not successfully supply a large amount of energy.
With dried fruit prevention against various diseases
Raisins – for osteoporosis
It is one of the richest sources of pine, a mineral that has been proven to reduce bone loss in menopausal women.
The mineral was discovered in 1808, and research has shown it to be a very important element in healthy bones.
The richest sources of pine are soy, dried figs, raisins, peanuts, hazelnuts, and nuts.
Medjool date – for fatigue
The feeling of fatigue fuels the craving for sweet, which is why Medjool date is an ideal alternative to chocolate.
Because they have a low glycemic index, which means they slowly release their sugar and maintain their sugar levels for a long time.
Medjool date is an ideal combination with nuts because they provide a sense of satiety for a long time.
Dried apricots – for high blood pressure
They contain three times more potassium than bananas and are great for maintaining low blood pressure, as potassium has diuretic properties, keeping blood volume lower.
Recent research by the Atlanta Disease Control and Prevention Center has shown that higher sodium-potassium intake is great against high blood pressure and cardiovascular disease.
Dry plums – to improve the stool
Six dried plums, or about 50 grams, distributed in two servings a day faster and better relieves constipation than the laxatives themselves.
Dry plums are rich in sorbitol that attracts water, which in turn reduces constipation problems.
Dried figs – for anemia
Four dried figs a day make up a quarter of the daily recommended dose of iron that protects against anemia.
The best effect is achieved by eating figs in combination with a glass of orange juice.
