Dried Fruits

Fruit that has had almost all of the water content removed through drying methods, shrinks during this process, leaving a small, energy-dense dried fruit. Raisins, figs, Dates, apricots, prune, peaches, bananas are common types of dried fruits.

Dried fruit can be preserved for much longer than fresh fruit and can be a handy snack, particularly on long trips where refrigeration is not available.

Dried fruit is highly nutritious. Dried Fruits are loaded with micronutrients, fiber, and antioxidants, one piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package. 

Dried fruit generally contains a lot of fiber and is a great source of antioxidants, especially polyphenols. Polyphenol antioxidants are associated with health benefits such as improved blood flow, better digestive health, decreased oxidative damage and reduced risk of many diseases.

Several studies have shown that people who eat dried fruit tend to weigh less and ingest more nutrients, compared to individuals not eating dried fruit. As examples below,

• Raisin may reduce the risk of the certain diseases. They may lower blood pressure, improve blood sugar control, decrease inflammatory markers and blood cholesterol, and they lead to increase filling of fullness.
• Prunes are natural laxatives and may help fight diseases, they are highly nutritious, being rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K.
• Dates may benefit pregnancy and help prevent several diseases; they are incredibly sweet. They are a great source of fiber, potassium, iron and several plant compounds.

“Nuts and dried fruit are essential foods in the Mediterranean diet. Their frequent consumption has been associated with the prevention and/or the management of such metabolic conditions as type 2 diabetes (T2D), metabolic syndrome and cardiovascular diseases. Undoubtedly, the specific composition of nuts and dried fruits means that they can be used to efficiently counteract metabolic diseases such as type 2 diabetes. Their unique profile of macronutrients, micronutrients and other bioactive compounds may explain the beneficial effects observed in clinical and epidemiological studies. However, the exact mechanisms by which they modulate glucose and insulin metabolism and influence T2D have yet to be fully discovered. They contain fiber, fat, minerals and other bioactive molecules that modulate several gene mechanisms at the cellular and molecular level. This may explain some of their beneficial effects. However, further basic and translational research is needed in order to extend their positive health benefits and to find novel mechanisms and targets to explain their contribution to the management of type 2 diabetes.” (https://doi.org/10.3390/nu9070673)

There have been many benefits defined for different dried fruits:

1. Help with weight loss
2. Help combat cancer
3. Fight constipation
4. Help your tummy healthy
5. Have anti-ageing and skin-friendly properties
6. Fight Anemia and boot hemoglobin
7. Help maintain a healthy heart
8. Improve bone health
9. Fight depression and anxiety
10. Boost immunity and help fight disease