Dried fruits are one of my all-time favorite snacks as of its health effects.
You may have heard a lot of myth about dried fruits.
Let’s check out the full benefits of dried fruits.
In addition to fresh food, dried fruit is also very popular because of its convenience, however, the good and bad of this food group has not yet been fully understood.
The benefits of Dried Fruits
What are dried fruits specifically?
Dried fruit refers to the type of fruit that has drained its internal water through drying or dehydrating techniques. Shrinkage is in the form of dry crispiness or softness but still rich in energy and nutrients.
For example, plum, figs, jackfruit, mango, longan, pineapple, blueberries, bananas, apples, cassava, etc. are dry. The biggest advantage of dried fruit is that it is easy to maintain, convenient to use, especially in case you are away from home or in the long trips without refrigerator to preserve.
Dried fruit effects on health
Dried fruits are rich in micronutrients, fiber and antioxidants
Dried fruits contain the same amount of nutrients as fresh fruits but are condensed in smaller volumes. By weight, dried fruits contain up to 3.5 times more fiber, vitamins and minerals than fresh fruits.
Especially the amount of fiber, including polyphenols, which helps improve blood circulation, improve digestion, reduce oxidative damage, and reduce many other diseases. The content of vitamin C decreased significantly after drying.
In many studies, people who eat dried fruits had less chance to gain weight but received more nutrients than those who did not eat fruits. The nutrients significantly include antioxidant and anti-inflammatory components.
Examples of several kinds of dried fruits
Raisins reduce the risk of disease
Raisins are rich in fiber, potassium and plant compounds that promote health, GI (GI) and low insulin. This will help reduce blood glucose or insulin after eating.
Research has also shown that raisins can help lower blood pressure, improve blood sugar, reduce inflammation and cholesterol.
Prunes are natural laxatives
Prunes are very nutritious, rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K. They are known to be helpful natural laxatives. The reason is that in plums, there is high in fiber content and sugar alcohol, called sorbitol.
Eating prunes helps improve bowel movement, reduce constipation, even better than psyllium medicine.
In addition, due to the rich source of antioxidants, dried prunes can inhibit the oxidation of LDL cholesterol and bad blood lipids to help prevent heart disease and cancer. Prunes are rich in minerals called boron, good for bone health, especially against osteoporosis.Like our articles? THUMBS UP and SHARE WITH OTHERS.
Dates are good for pregnant women
Dates are sweet fruits, rich in fiber, potassium, iron and some other plant compounds. Therefore, it can limit the damage caused by oxidants.
Despite being the sweet fruit, it has very low GI that does not increase blood sugar suddenly. According to the study, eating dried dates is beneficial for pregnant women, making it easy to get through labor, especially for cervical dilatation, as well as pain relief when bearing a child.
According to the study, if at the end of pregnancy period, only 4% of pregnant women needed analgesic support during delivery, compared with 21% in the non-diarrheal group.
Dried fruits contain natural sugars and high energy
As water is removed, sugar and calories increase in volume, including glucose and fructose. Natural sugar content of some dried fruits (59%), dates (64-66%), dried prunes (38%), dried apricots (53%) and dried figs (48%). .
22- 51% of sugar in dry fruits is fructose.
Of course, if you eat a lot, it will not be beneficial to health and face several health diseases such as weight gain, type II diabetes and cardiovascular disease. On average, 1 ounce of raisins (about 30g) contains 84 calories, mostly from sugar.
Avoid eating dried fruit with added sugar
To make the fruit even sweeter and yummier, sometimes people add sugar or syrup before drying, so it is also called "candy" fruit.
Overuse of sugar is not healthy, obviously, as it increases the risk of overweight, obesity, heart disease and even cancer.
Dried fruits contain sulfite, fungus and toxins?
Due to poor food safety regulations, human carelessness, weather and preservation, disadvantageous compounds grow. Therefore, sulfite preservatives are used in the process of preserving fruits to avoid it getting mold.
However, when ingested with this preservative, it is more likely to develop abdominal pain, skin rashes and increased risk of asthma. To avoid eating sulfite, organic dried fruits should be brown or dark color instead of the beautiful bright ones.
In addition, dried fruits may also be contaminated with fungi, aflatoxins and other toxic compounds. Therefore, from processing to preservation, it is necessary to follow proper procedures, especially in hot and humid places and not have storage facilities.
Therefore, to prevent the unexpected molding or fungus grown in a bad environment, it is necessary to use the food vacuum sealer. It is easy to use and it can help you save up a lot of money for food. What’s more, you can still keep these fruits fresh and tasty in these vacuum-sealed bags.
Check out the vacuum sealer here, for $45 OFF.
If you want to read more benefits of other fruits like lychee vs rambutan, pomelo, check out our articles about How To Lose Weight With Pomelo, The Benefits of Lychee vs Rambutan.