Which Is The Healthy Dried Fruit To Add To Your Diet?
Dried fruit is popular for a multitude of reasons. Fruits provide essential minerals, vitamins, fibre, and phytonutrients, and dried fruits are loaded with all the required nutrients and are an easy snack to pack and eat anytime. Our body requires energy to fight daily stress, mental and physical.
What is dried fruit?
Dried fruit is the fruit from which the original water has been removed naturally or through different drying methods such as sun drying, specialized dryers, or dehydrators. The fruit shrinks during the process but is still left with energy sources. Dried fruits come with lots of benefits, and one of the best dried fruit benefits is they can be preserved for a longer period than fresh fruit. Moreover, a pack of dried fruits is the healthiest snack for on-the-go days and travelling.
What are the popular dried fruits to add to your diet?
Dried fruits keep hunger at bay. One dried fruit contains an equivalent amount of nutrients similar to fresh fruit. Despite being dry, it remains rich in healthy factors, such as fibre, vitamins, minerals, antioxidants, etc. The following dried fruits are rich in essential nutrients, keep you active, and stay up throughout the day. Let’s quickly go to the list without further ado.
Peaches are not a common dried fruit like others but is the best nutritious choice. They contain almost 6% of Vitamin A and 15% of Vitamin C, fulfilling the daily requirements. At the same time, it is a good source of potassium, copper, and niacin, making it one of the healthy fruits to add to your diet.
Apple is packed with loads of nutrients. It is one of the healthy snacks, rich in antioxidants, fibre, and vitamins. Looking for a healthy dried fruit snack for the evening time? Try dried apples.
Craberries are rich in phytonutrients found in certain fruits and help to prevent various diseases such as cancer, heart stroke, and Alzheimer’s. It is almost impossible to find unsweetened dried fruit, but cranberries are still a healthy choice.
Raisins or kishmish is one of the 10 dry fruits known for enhancing taste and health factors. They are loaded with proteins and minerals like potassium and manganese, making it the healthiest dried fruit, among others.
You might have eaten dried banana chips during your tea break. Banana is one of the Vitamin D fruits, and people consider it a healthy dried fruit because of its nutrient factors such as potassium, vitamins, proteins, etc. Keep including it in your diet because of its valuable nutrients.
Health benefits of dried fruit
As we have mentioned above, dried fruits are loaded with several nutrients that can help you in the following ways:
1. Rich in protective antioxidants
Dried fruits are rich in protective antioxidants, including anthocyanins, catechins, and phenols. These compounds are associated with the health benefits such as improved blood circulation and lower risk of diseases like cancer and type 2 diabetes.
2. Loaded with micronutrients
Dried fruit is more in vitamins and minerals compared to fresh fruits. They contain healthy, natural sweetness and improve the diet quality.
3. Source of dietary fibre
Fibre is essential for digestive function, which most of us lack in consumption. Dried fruit contains 2-3 times more amount of fibre than fresh fruits. A greater amount of fibre is also associated with a lower risk of cardiovascular diseases.
4. Support bone health
Several studies suggest that dried fruit benefits bone health. Vitamins and minerals present in dried fruits may be helpful for these benefits. You can include kishmish (raisins), apples, cranberries, etc., in your daily diet.
5. Help during pregnancy
Eating dried fruits such as dates during the last week of pregnancy may help cervical dilation and reduce the need for induced labour.
Is dry fruit healthy for everyone?
As dried fruit contains less water, the calories are higher than fresh fruits ━ it is worth keeping an eye on the portion in some instances, like maintaining weight. However, it is good for those who have less appetite or need to gain weight. Also, dried fruits are high in potassium, making them less suitable for people with kidney disorders.
When you can’t consume healthy fruits like apples, apricots, peaches, and Lychees, dried fruit is the best way to add to your regular diet. Dried fruit is easy to carry & store and does not require any preservative or refrigerator. It is clear from the above section that dried fruit has both aspects, good and bad. They are high in sugar and calories that can cause problems when eaten in excess.
In the end, dried fruits are a far better choice to include in your diet because of their nutrient factors.