Dried fruits are tasty and healthy snacks. They can be the best substitutes for unhealthy snacks such as candies and chocopies.
However, there is a myth surrounding the consumption of these fruits. Most people believe that they are unhealthy and can cause weight gain.
Table of Contents
- What are Dried Fruits?
- Benefits of Dried Fruits
- Improve Blood Circulation & Prevents Cancer
- Prevents Constipation
- Treat Iron Deficiency Anaemia
- Cautions While Eating Dried Fruits
- Be Aware of Sugar Coated ones
There is no such scientific evidence claiming that they are not fit for consumption, on the contrary, dried fruits are one of the healthiest snacks rich in nutrients.
What are Dried Fruits?
They are prepared by removing water content from the fresh fruits through the process of drying. It can be natural sun drying or by using drying equipment.
As all water is removed from the fruit, it shrinks in size and all nutrients get concentrated in the small dried fruit.
Benefits of Drying
One of the main benefits of drying is that the fruit can be preserved without refrigeration for a longer period of time.
Apart from this, they are tastier, light in weight and easy to carry. You can put them in your pocket and have it whenever you crave for any unhealthy sugary snacks.
In this way, you will also get the daily dose of vitamins and minerals. And this may be one of the reasons why they are expensive than the fresh ones!
Dates, dried apricots, prunes, raisins and dried figs are the common and most healthy ones.
Apart from this, some other dried fruits that are less common are dried mangoes, apples, pears, pineapple, cranberries etc.
Benefits of Dried Fruits
If you think that they contain less amount of nutrients than the fresh fruit then you are wrong.
They contain the same nutritional content and value as that of fresh fruits but in a concentrated form. Apart from this, they also contain fibre.
They are rich in vitamins and minerals, antioxidants, folate, polyphenols etc. However, vitamin C content is lost during the process of drying.
1. Dried Fruits Improve Blood Circulation and Prevent Cancer
They are rich in antioxidants, which removes free radicals from the body and protects us from the oxidative damage.
These free radicals can also increase the risk of cancer and accelerate the ageing process.
Eating a handful of them can actually save you from many serious diseases and can also improve your blood circulation.
2. Aid in Weight Loss
Dried fruits help in weight loss. Having these healthy snacks instead of those sugar-coated pies, candies etc, will help you to lose weight.
They will suffice your unhealthy cravings and will also supply your body with nutrients at the same time. They are also rich in fibres, which suppresses your appetite. All this will help you to lose weight in a healthy way.
3. Normalizes High Blood Pressure
They are a rich source of potassium so they can help you to maintain a proper blood pressure. Potassium is also good for the normal functioning of heart and blood vessels.
They are also rich in fibre which removes bad cholesterol from the body. So you can have them for a better heart.
4. Good for Diabetics
These healthy fruits are rich in copper, potassium, magnesium and B vitamins which protect us from the damaging effects of high blood sugar.
They also kill your unhealthy sugar cravings and are rich in fibres.
5. Prevents Constipation
Dried plums, also known as prunes have many health benefits and one of them is that they help in improving bowel movement.
Prunes are rich in fibre and sorbitol which increase bowel movements. In fact, if you don’t like to have psyllium as a remedy for constipation, then the tasty option are dried plums.
6. Treat Iron Deficiency Anaemia
You must have heard about the many health benefits of dates and among them is the prevention and treatment of anaemia.
Dates are rich in iron and many other important nutrients. Dates are nature’s best source to increase your haemoglobin level.
Pregnant women must have dates as a ritual since the need for iron and the consequent risk of anaemia increases. (However, you can consult your gynaec when to start having dates during pregnancy.)
7. Cautions While Eating Dried Fruits
They contain natural sugars in a concentrated form that makes them more sweet and tasty.
However, you must not go over with them as overeating may pose a risk of type 2 diabetes. So always keep an eye on the quantity that you are consuming.
8. Be Aware of Sugar Coated ones
Most commercially available dried fruits are coated with sugar to make them more appealing and tasty.
Avoid all these kinds of fruits as they can cause more harm than doing good. Read the package well before purchasing packaged fruits.
These dried fruits can prove to be one of the best nutritional supplements and tasty snacks. They aid in weight loss and treat many body ailments.
They can be easily stored and carried as well. Excess consumption can have reverse effects.
Nowadays organic fruits are available, which are free from pesticides and other harmful chemical substances.
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