Dried Fruit

Dried fruits – e.g. raisins, cranberries, plums, contains a large portion of nutrients.

When water is removed from the fruit, nutrients and fiber are more concentrated. For example, half a cup of dried pitted apricots contains 4.7 grams of fiber, while the same amount of pitted fresh apricots has only 1.6 grams of fiber. Of the vitamins in the dried fruit, vitamins A, B1, B2, B3, B6 and pantothenic acid, vitamins C and E are preserved. Of the minerals, potassium, magnesium, calcium, iron, manganese, copper and phosphorus. If the fruit is dried gently, a substantial part of the phytochemicals (carotenoids, anthocyanins, vitamins C, E and folic acid) will be preserved in it. They have a preventive effect against cancer and cardiovascular disease. The high content of antioxidants can be found in prunes. Dried cranberries contain even more antioxidants than fresh.

Dried fruit and its history

Drying is the oldest and healthiest way to preserve fruits and vegetables. They have been doing so for many generations before us to preserve the rich harvest for the winter. In the past, these were the fruits that were born at home – plums, apricots, apples, pears. Today, the offer of dried fruit on the market is much wider and many exotic fruits such as pineapple, banana, papaya, etc. are also popular.

Dried fruit is a really tasty elixir of health today. The content of nutrients and protective substances is also concentrated in it, so it competes with synthetic nutritional supplements without any problems. They even trump them with more parameters. Dried fruit is thus the healthiest and most natural candy for children, a treat for us adults.

Why eat dried fruit?

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Fruit usually has about 90% water. By drying, this water is usually reduced to 15%.
This will also increase the content of all important biologically active substances for us, especially vitamins – up to 4 times.
So a regular dried apple will no longer have 15 mg% of vitamin C, but up to 60 mg%. Same with blueberries, plums, grapes, apricots…
Dried strawberries are even better.

In addition, dried fruit also contains other beneficial substances that act synergistically. Their effect multiplies even in milligram quantities. In addition, if the fruit is dried at a temperature lower than 45 degrees, life-giving enzymes remain in it. And they are real active stimulators of our health!

Source of antioxidants and folic acid

Dried fruit is therefore a rich source of antioxidants and folic acid. A large epidemiological study involving more than 13,000 individuals found that those who eat dried fruit have better nutrient intake – and lower weight – than those who do not eat it, according to CNN.

However, it is important to keep in mind that natural sugars are also more concentrated in dried fruit. But that doesn’t have to worry the general public, and it can also be useful for athletes who need to replenish their sugar levels quickly, CNN notes.

Which dried fruits?

You have to make the right choice, because not everyone is healthy and dietary. We will advise you on what to notice and which fruit to choose:

read the packaging, some mixtures contain chemical additives to maintain freshness and color
avoid fruits that contain E220 on the label or canned with sulfur dioxide (see below)
some manufacturers sweeten the fruit with syrup, so you’d better reach for organic fruit
Raisins contain a lot of fiber and potassium, while having a low glycemic index
prunes are a natural laxative and in case of constipation 5 pieces are enough to fix everything
Pregnant women should include in the diet dried dates, which are sweet, contain a lot of fiber, potassium and iron. They contain a lot of antioxidants and their consumption facilitates better stretching of the cervix in the last weeks of pregnancy
dried pineapple has a lot of vitamin C; contains bromelain, which helps break down proteins, and some people have even promoted it to an almighty fat eater
Dried apples regulate blood cholesterol levels and help treat the gallbladder.
Dried apricots are even a superfood because they are rich in magnesium. It is essential for the proper functioning of the heart and muscles. They also have a positive effect on the skin and eyesight
watch out for dried figs that add extra puddles. But moderately allowed – they contain calcium important for bones, improve digestion and help even with coughs and colds
Dried bananas can feed well and also help eliminate digestive problems
very popular dried papaya contains a lot of enzymes, it can drive away the feeling of hunger, but like figs it is a calorie bomb, so only a few pieces
Dried cranberries contain more antioxidants than fresh
Dried pears are high in potassium and low in sodium, so they help treat diseases of the circulatory system and kidneys. If you have swelling, they will help you drain.

Fresh fruits

Fresh fruit has a high water content and a lower energy density than dried fruit. We can eat significantly larger portions of fresh than dried fruit, while delivering the same amount of energy. For example, a cup of grapes contains 23 grams of sugar and 104 calories, but a cup of raisins contains 116 grams of sugar and 520 calories, ie five times.

When the fruit was dried at high temperature, the content of some micronutrients decreased. This is especially true for thermolabile vitamin C, vitamin E and phenolic substances. Drying can also reduce calcium and potassium. However, the fiber content does not change.

According to American nutritional recommendations, one should eat one and a half to two cups of fresh fruit a day. In the case of dried fruit, this is about half that amount.

This is true for healthy people. For example, diabetics who carefully monitor their carbohydrate intake during the day must follow different rules.

Neither fat nor cholesterol

Dried fruit does not contain fat or cholesterol, is not a source of harmful trans fatty acids (unlike common sweets) and does not increase the risk of atherosclerosis. It contains a negligible amount of sodium, so it can be consumed by people with high blood pressure. It is an excellent source of plant fiber, which protects us against cancer.

No added sugars

However, if you are guarding sugars, carbohydrates or calories, make sure you measure the right dose, as dried fruit can easily be eaten thoughtlessly.

Also limit dried fruits containing added sugars. Sugar (candied fruit) is added to some dried fruits, which increases the sugar and energy content. Candied fruit and dried fruit dipped in chocolate or sugar are not suitable for our health. If you have a taste for a good and healthy mash, have a mixture of dried fruits and nuts. Prunes with walnuts taste excellent. Keep in mind, however, that one small handful of this mixture is an appropriate portion. Dried fruit with whole grain cereals can be added to low-fat white yogurt or low-fat milk.

Finally, if you are sensitive to sulfides or suffer from asthma, choose organic fruits that are not treated with sulfur dioxide.