What Are the Health Benefits of Dried Fruits?

Dried fruits contain a lot of nutrients and have a lot of medicinal properties. They’re considered delicacies, but because of their health benefits, they’ve become a must-have. Even children who normally avoid fresh fruits are smitten with them. If you like yogurt, smoothies, oatmeal, or other healthy breakfast options, you can add dry fruits to make them tastier and healthier. Because dried fruits are smaller in size, you can take them with you wherever you go and eat them whenever you want to get a boost of energy and satisfy your hunger. Furthermore, they are free of added sugars, cholesterol, and sodium, which is a welcome bonus.

Although dried fruits are small in size, they are high in minerals and proteins. To stay healthy and fit, every healthcare professional recommends including a handful of dried fruits in our diets. There are many different types of dried fruits, such as raisins, cashew nuts, almonds, pistachios, walnuts, dates, plums, and so on. If consumed in moderation, dried fruits are said to have a slew of health
benefits.

What Are Dried Fruits?

These snacks include all of the healthy nuts and dried fruits that you can find in markets and department stores around you, such as almonds, cashews, raisins, prunes, and so on. Dried fruits are simply dried fruits that were previously fresh. Fruits are dehydrated using traditional sun-drying or other drying methods. They shrivel up, and the pulpy remains are the dry fruits you eat for breakfast or during mid-meal breaks. The fruits become energy-bombs with concentrated nutrients as the water content is removed.
Raisins, cashew nuts, almonds, walnuts, dates, figs, prunes, and apricots are some of the most common dried fruits and nuts. Some dried fruits, such as mangoes, pineapples, and cranberries, are also available in sugar-coated candied versions. Note that dry fruits that are free of additives are the best for your body.

12 Health Benefits of Dried Fruits

Dry fruits have a wide range of medicinal properties due to their high nutrient content. Despite the fact that dry fruits are expensive and considered delicacies, the health benefits they provide make them worthwhile. Here are some of the health advantages of eating them.

Improve Heart Health

Many dried fruits, such as walnuts, are high in omega-3 fatty acids. Omega-3 fatty acids help lower triglyceride levels in the blood, which aids in cholesterol control. As a result, it aids in preventing artery clogging and, consequently, reduces the likelihood of heart attacks. Omega-3 also aids in the prevention of plaque buildup in the arteries. According to a recent study, eating specific types of nuts such as almonds, walnuts, and pistachios may help reduce the risk of cardiovascular disease and coronary heart disease. The study backs up the recommendation to increase the consumption of various nuts as part of a healthy dietary pattern.

Act as Immunity Booster

Dry fruits are high in potassium, magnesium, calcium, zinc, phosphorus, and vitamins A, D, B6, K1, and E. These nutrients are necessary for a strong immune system. Dry fruits with high levels of polyphenols have been shown in studies to improve immunity by having anti-inflammatory properties. It is because of the antioxidant properties of various dry fruits. It also aids in the elimination of free radicals and the reduction of oxidative stress.

Improve Bone Health

Dry fruits are high in nutrients such as magnesium, boron, vitamin K, and calcium. These
nutrients have an impact on our bone health. Our skeletal structure, for example, is high in
calcium, and several dry fruits, such as dried apricots and figs, help provide adequate amounts of calcium. As a result, they help to prevent bone problems and strengthen our bones. Calcium deficiency in the body can result in diseases such as osteoporosis. The bones become more fragile in this condition, increasing the likelihood of unexpected fractures. As a result, eating a healthy amount of dry fruits can help reduce the risk of osteoporosis.

Combat Constipation

Dry fruits, such as anjeer or figs, have numerous advantages because they are high in fiber, which promotes bowel health. Fibre aids in the smooth elimination of waste from the body. Prunes and dried apricots are two other fibrous dry fruits. Pistachios and dates make your bowel more flexible, which relieves constipation.

Aids Weight Loss

People who consume nuts and dried fruits are well aware of the weight loss benefits of dry fruits. They help you lose weight and stay fit when consumed in moderation. Dry fruit devotees are known to consume fewer fats, sugars, and more essential nutrients for proper metabolism.

Reduces the Symptoms of Anxiety and Depression

You can alleviate anxiety and depression by consuming dried goji berries. Goji berries
contain polysaccharides that can boost melatonin and/or serotonin levels. Goji berry antioxidants may also help with anxiety and memory.

Ensures Healthy Pregnancies

Consuming dried dates may help with a smooth labor and delivery. It can aid in cervix dilation in the final few months of pregnancy. This may reduce the risks associated with induced labor. Dates have additional advantages for pregnant women. They are high in potassium, iron, and fiber and also a good source of antioxidants. Eating them will not raise blood sugar levels.

Protects against Anemia and Hypertension

Many dried fruits, such as apricots, are high in potassium. It aids in the prevention of
hypertension and palpitation. Apricots, prunes, and raisins are also high in iron. Increasing iron intake through dried fruit can help reduce anemia risk. As a result, dried fruit is an essential component of vegan and pregnancy diets.

Maintains Skin Health

Including more dried fruit in your diet can also help keep your skin looking young and healthy. Dried mangoes contain omega 3 fatty acids and other nutrients that help improve skin quality. Also, raisins contain resveratrol, which is a natural anti-aging agent.

Increases Energy

There’s a reason why many energy bars contain dried fruit. This is due to the fact that it can provide an energy boost. In between meals, have a quick snack of dried grapes (raisins), cherries, and apricots. They can provide enough energy to get you through a long day.

Aids the Fight against Cancer

If you grew up eating soaked almonds, you’ve been fighting cancer from the start; well done! You can prevent breast cancer by eating almonds and cashew nuts. Apricots and apples contain phytonutrients, which act as antioxidants and inhibit the growth of cancer-causing cells.

Pistachios, for example, help to prevent the growth of tumors, particularly in the lungs and
prostate. Brazil nuts and walnuts also help the body fight cancer cells.

Lowers the Likelihood of Developing Mental Illnesses

Strawberries and blueberries, for example, can help promote mental health. They contain a lot of antioxidants, which can help you avoid memory loss and other mental illnesses. These are best suited to the elderly, who are more prone to dementia.

Side Effects of Dried Fruits

Because dried foods don’t contain water, they are high in calories and concentrated sugar. They also contain less Vitamin C and antioxidants than fresh fruits. If not consumed in
moderation, this may be harmful to our health. The following are some of the negative effects of eating dried fruits:

• Diabetes is exacerbated by the high sugar content.
• Dried fruits, with their added calories, can be a major cause of weight gain.
• They are also known to exacerbate heart-related issues if consumed in excessive
  amounts.
• Sulphites in dried fruits can cause asthma attacks and, in some cases, allergies, rashes,
  and stomach cramps.

Now that you Know…

Since dried fruit contains less water than fresh fruit, the calorie content is much higher. It’s
important to keep portion sizes in mind if you’re trying to lose or maintain your weight. Dried fruit, on the other hand, may be beneficial for those who need to gain weight or have smaller appetites such as the elderly. However, because dried fruit is naturally high in potassium and sugar, it is not recommended for people who have kidney disease.