Dried fruits like figs, apricots, raisins have some benefits over fresh fruit. They have a longer shelf life and are easier to carry. Being dehydrated, they are nutrient dense and those looking to lose weight must watch out for the extra calories per serving. Some dried fruits contain additives and do not offer as many health benefits as those that are additive free.
Health benefits of dried fruits
With most of the water being removed, dried fruits are very nutrient dense. For example, apricots, raisins, prunes and figs contain large quantities of:
- Beta carotene which helps keep the eyes healthy and protects against macular degeneration.
- Iron which helps maintain healthy hemoglobin levels and prevents fatigue.
- Vitamin E which is an antioxidant and helps maintain good heart health.
- Magnesium which helps maintain muscle contraction and relaxation.
- Calcium which is essential for good bone health.
- Potassium is a mineral which helps control blood pressure. It is possible for individuals who consume very little fruits and vegetables to be deficient in potassium, thereby have increased blood pressure. Figs are a good source of potassium and can help alleviate symptoms of high blood pressure.
Certain antioxidants like phenols have been found to be abundant in dates and figs. Phenols have antioxidant properties with multifaceted benefits like preventing heart disease, osteoporosis, diabetes and some cancers.
Fat and carbohydrates
The fat content in dried fruits is minimal. They are carbohydrate dense and are useful to people looking to gain weight in a healthy way. For those looking at weight loss, the intake of dried fruits must be restricted as they are calorie dense.
Having highlighted its health benefits, the phrase “good things come in little packages” is apt for dried fruits. Consuming dried fruits every day depending upon the requirement will ensure good health.
|Calcium, Ca||35 mg||3.5 %|
|Copper, Cu||0.07 mg||3.5 %|
|Iron, Fe||0.37 mg||2.06 %|
|Magnesium, Mg||17 mg||4.25 %|
|Manganese, Mn||0.13 mg||6.4 %|
|Phosphorus, P||14 mg||1.4 %|
|Potassium, K||232 mg||6.63 %|
|Selenium, Se||0.2 mcg||0.29 %|
|Sodium, Na||1 mg||0.04 %|
|Zinc, Zn||0.15 mg||1 %|
|Vitamin A||142 IU||2.84 %|
|Vitamin C||2 mg||3.33 %|
|Vitamin B6||0.11 mg||5.65 %|
|Vitamin E||0.11 mg||0.37 %|
|Vitamin K||4.7 mcg||5.88 %|
|Riboflavin||0.05 mg||2.94 %|
|Thiamin||0.06 mg||4 %|
|Folate, DFE||6 mcg||1.5 %|
|Niacin||0.4 mg||2 %|
|Fiber||2.9 g||11.6 %|
|Cholesterol||0 mg||0 %|
|Carotene, alpha||0 mcg|
|Carotene, beta||85 mcg|
|View all +|
- 5 Health Benefits of Dried Fruit That Make It a Smarter Snack Choice - (http://www.livestrong.com/article/231523-health-benefits-of-dried-fruit/)
- Health Benefits of Dried Apricots and Prunes - (http://healthyeating.sfgate.com/health-benefits-dried-apricots-prunes-2372.html)
- Figs - (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=24)
Latest Publications and Research on Health Benefits of Dried Fruit
- HPTLC method for simultaneous determination of ascorbic acid and gallic acid biomarker from freeze dry pomegranate juice and herbal formulation. - Published by PubMed
- Aqueous ozone controls decay and maintains quality attributes of strawberry (Fragaria?×?ananassa Duch.). - Published by PubMed
- Effect of microwave and oven drying processes on antioxidant activity, total phenol and phenolic compounds of kiwi and pepino fruits. - Published by PubMed
- Moisture sorption characteristics of food powders containing freeze dried avocado, maltodextrin and inulin. - Published by PubMed
- Effect of Vacuum Impregnation with Apple-Pear Juice on Content of Bioactive Compounds and Antioxidant Activity of Dried Chokeberry Fruit. - Published by PubMed