What is Dried Fruit, and how does it differ from fresh fruit? Fruit that has had almost all of its water content extracted by drying methods is referred to as dried fruit.
During this process, the fruit shrinks, leaving a thin, energy-dense dried fruit. Dates, prunes, figs, and apricots are the most popular types, followed by raisins, dates, prunes, figs, and apricots.
Other dried fruit varieties are also available, some of which are candied (sugar coated). Mangoes, pineapples, cranberries, bananas, and apples are among them.
Dried fruit lasts much longer than fresh fruit and makes a convenient snack, particularly on long trips where refrigeration is not available.
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Nutritional Benefits of Dried Fruits
Dried fruit has had the majority of its water depleted. Raisins, dates, prunes, figs, and apricots are the most popular varieties.
Micronutrients, fiber, and antioxidants abound in dried fruit.
Dried fruit is a good source of vitamins and minerals.
One dried fruit piece contains roughly the same amount of nutrients as fresh fruit, but in a much smaller box.
Dried fruit has up to 3.5 times the fiber, vitamins, and minerals as fresh fruit by weight.
As a result, one serving of several vitamins and minerals, such as folate, can provide a significant portion of the daily recommended intake (1Trusted Source).
There are, however, several exceptions. When a fruit is dried, for example, the vitamin C content is greatly reduced (2Trusted Source).
Dried fruit has a high fiber content and is high in antioxidants, especially polyphenols (3Trusted Source).
Polyphenol antioxidants have been linked to a variety of health benefits, including increased blood flow, improved digestive health, reduced oxidative damage, and a lower risk of a variety of diseases (4Trusted Source).
DRIED FRUIT IS HEALTHY IN FIBER, VITAMINS, AND MINERALS. It also contains a high amount of phenolic antioxidants, which have a variety of health benefits.
Dried Fruit’s Health Benefits
Several studies have shown that people who eat dried fruit weigh less and consume more nutrients than people who do not eat dried fruit (5Trusted Source, 6Trusted Source, 7Trusted Source).
However, since these experiments were retrospective, it is impossible to say that the dried fruit was the cause of the changes.
Many plant compounds, like strong antioxidants, can be found in dried fruit (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source)
Dried fruit has a high calorie and sugar content. Dried fruits contain between 38 and 66 percent sugar, and consuming too many of them can lead to weight gain and other health issues.
Dried Fruit with Added Sugar Should Be Avoided (Candied Fruit)
Before being dried, some dried fruits are coated with sugar or syrup to make them even sweeter and more appealing.
Dried fruit that has been sweetened is referred to as “candied” fruit.
Side Effect of Dried Fruits
Added sugar has been shown to be detrimental to one’s health on several occasions, raising the risk of obesity, heart disease, and even cancer (28Trusted Source, 29Trusted Source).
It is important to read the ingredients and nutrition details on the box to avoid dried fruit that contains added sugar.
BOTTOM LINE: Before being dried, some fruit is covered in sugar or syrup. When buying dried fruit, always read the package and avoid products with added sugar. Sulfites can be present in dried fruit, as well as fungi and toxin contamination.
Some producers use sulfites as a preservative in their dried fruit. This improves the appearance of the dried fruit by preserving it and preventing discoloration. This is particularly true for brightly colored fruits like apricots and raisins.
Some people are susceptible to sulfites, and ingesting them can cause stomach cramps, skin rashes, and asthma attacks (30Trusted Source, 31Trusted Source). Choose dried fruit that is brown or grayish in color rather than brightly colored to prevent sulfites (32Trusted Source).
Fungi, aflatoxins, and other toxic compounds can be found in dried fruit that has been poorly stored and treated (33Trusted Source, 34Trusted Source, 35Trusted Source).
Message to Recipients
Dried fruit, like many other foods, has both positive and negative aspects.
Dried fruit will help you get more fiber and nutrients while still providing a lot of antioxidants.
They are, however, high in sugar and calories, and when consumed in excess, can cause problems.
As a result, dried fruit should be consumed in moderation, ideally in combination with other nutritious foods.
They should not be consumed by the handful because dried fruit is very easy to consume too many calories.
They’re also a high-carb snack, so they’re not good for a low-carb diet.
Dried fruit is far from ideal, but it is unquestionably a healthier and more balanced snack than chips or other refined fast foods.