They are healthy nuts and dried fruits such as almonds, cashew, raisins, prunes, etc., that you find in shops and departmental stores all around you. They are simply the fresh fruits that are dried.
Some dried fruits are high in potassium and magnesium, and some are an abundant source of antioxidants. They are rich in fiber along with iron and calcium.
Nutritional Value of Dried Fruits
Various dried fruits that you find in markets are rich in different nutrients and vitamins.
1 cup of mixed dried fruits has about:
- Calories: 480
- Protein: 4 grams
- Carbohydrates: 112 grams
- Fiber: 8 grams
- Sugar: 92 grams
Common micronutrients a dried fruit comprises are:
- Vitamin A
- Vitamin C
- Calcium
- Iron
- Potassium
Common Ways to Use Dried Fruits
- Snacks: Dried fruits are great as a sweet snack eaten for children and adults.
- In baked goods: Raisins, dates, and currants are frequently used in muffins and quick bread.
- Embellished fruit and vegetable salads: You can add any dried fruit dryer as per your preference to fresh fruits salads and vegetable salads. Carrot salads are more delicious if you add dried cranberries and raisins.
- Sweet side dishes: Vegetables like carrots, butternut squash, and sweet potato go very well when combined with it. Usually, mission figs, cranberries, and raisins are perfect for this.
- With savory dishes and salads: They are a lovely addition to fresh salads.
Popular Dry Fruits
They are:
- Rich in antioxidants
- They have zero cholesterol
- Great for hair, skin, and teeth
Cashews
They are:
- Excellent source for vitamins E and B6.
- Helpful to flavor various dishes.
Raisins
They are:
- Useful for savory food preparations.
- Known to reduce acidity and helps indigestion.
They are:
- Loaded with Omega-3 fatty acids, proteins, and other essentials nutrients
- Extremely nutritious
Pistachios
They are:
- Good for heart health as they help reduce bad cholesterol levels.
- Helpful for preventing diabetes and boosting your immunity.
Dates
They are:
- Used in different types of sweet dishes.
- Rich in vitamins, proteins, minerals, and natural sugar.
- Helpful to provide relief from constipation.
Benefits of Dried Fruit
Cashews are helpful to provide relief from migraines; walnuts and almonds are well-known for supporting brain health. Here are some health benefits of dried fruits:
- Keeps skin healthy
Omega 3 helps to improve your skin quality. Dried mangoes have omega 3 and other fatty nutrients. Therefore, Dried mangoes are helpful to improve your skin quality.
Resveratrol is an element that is great for anti-aging use. Since Raisins have resveratrol, they are great for people wanting to incorporate anti-aging dried fruits into their diets.
So, including more and a wide variety of dried fruits in your diets is excellent for keeping the skin looking fresh and healthy.
- Increases nutrient intake
Dried fruits can provide a plentiful supply of potassium, folate, and magnesium. Dried fruits can give more nutrients to the body than fresh fruits.
- Prevents and controls diabetes
Dried fruit that is rich in antioxidants can improve the response of insulin. Further, it may prevent inflammation in the pancreas.
Raisins are a great example of dried fruits that have antioxidants. So, despite being rich in sugar, it may be helpful when it comes to preventing and reducing the risk of diabetes.
- Boosts the immune system
Dried fruit that contains vitamin C boosts the immune system. They also provide excellent support to improve skin quality and protect from infections.
Dried goji berries are one best example of dried fruits that are helpful to boost the immune system quickly. They have taken the name of superfoods that have iron, vitamin A, and vitamin C.
- Supports colon and digestive health
Dried plums are a well-known natural laxative with potassium, vitamin A, vitamin k, and fiber. It provides excellent support for people dealing with constipation symptoms.
They have prebiotic fiber, which helps the healthy bacteria to keep the digestive tract going. It also helps improve colon health.
- Boosts energy
They are a great snack to boost your energy. Dried grapes, also known as raisins, cherries, and apricots, are great for giving you the power to last a busy day.
Since it boost energy, many energy bars and drinks have dried fruits in them.
- It helps maintain a healthy heart.
Raisins control cholesterol and lessen the inflammatory marks of the body. It also plays an essential role in lowering systolic blood pressure.
Almonds have Vitamin E and Monounsaturated fatty acids. It helps to prevent spikes in cholesterol levels.
So, from this, it shows dried fruits and activated nuts reduce the danger of heart disease.
Things to Consider When Eating Dried Fruit
There are few things you should know about dried fruits when you are planning to incorporate them into your diet.
- Candied fruits should be a big No. This is because to make them more appealing, syrup and sugar are added. You likely will love them, but they are not healthy.
- Drying fruit at home is best. It won’t have any harmful additives. So, it would be best if you considered making dried fruit at home. It is best to say; homemade food beats everything.
- If you are allergic to some fruits, you should be aware of which food can cause you allergies. It best for you if you avoid mixed dried fruits. Instead, eating them individually is the best option for you. It helps you to avoid allergies from it.
- They should be eaten moderately. If you overeat, it may cause you more harm than good. Dried or not, fruits still contain calories and natural sugars. So, too much is always bad.
- They are great if you eat them with other healthy foods. They should not be the only source of nutrition.
That’s About It!
Always choose natural dried fruit without the added sugar. Drying fruits at home is the best way to ensure that they don’t have any unhealthy ingredients.
Eat dried fruits as an alternative to drug supplements. They’re healthier and natural.
You can try a broad kind of dry fruit. So, It leaves you with a wide variety of options. You can add it to your diet as per your preferences.
However, they shouldn’t be eaten excessively. Eat them moderately.