Dried fruits, despite their low fat content, are real storehouses of nutrients essential to the body, often surpassing their fresh counterparts in nutritional value.
These nutrient-rich snacks, including prunes, raisins, dried figs, apricots, apples and pears, are especially recommended during the winter months.
Nutrition experts emphasize that dried fruits are rich in beneficial components such as proteins, vitamins, minerals and dietary fiber.
One of the key benefits of dried fruits is their ability to strengthen the body during the winter cold, providing an additional surge of energy.
The energetic properties of dried fruits are not only beneficial for mineral health, but are also highly recommended for athletes after training.
They are especially useful for people with high cholesterol levels.
As a healthier alternative to fatty snacks, dried fruits can be a great addition to your diet, although their calorie content may not be suitable for those trying to shed pounds.
Nutritionists advise including dried fruits in breakfast or as a snack between meals, as they aid digestion, but should not be consumed after the main meal.
Dried fruits are real treasure troves of useful substances, possessing many health benefits that often surpass those of fresh fruits.
In addition to their water and fat content, they are rich in protein, vitamins, minerals and sugars, making them a tasty and nutritious way to start the day.
The vitamins found in dried fruits are essential for maintaining a strong immune system, and they are a rich source of antioxidants such as vitamins C, E and beta-carotene, as well as vitamin A, magnesium, iron and potassium.
Dried fruits are especially rich in vitamins B1 and B5, as well as folic acid. Fresh fruits contain about 55% sugar, which becomes more concentrated during the drying process.
This makes dried fruits a natural source of quick energy without causing a subsequent drop in blood sugar levels.
For example, dried apples are a good source of calcium and vitamin B6, and prunes, with their high fiber content, can help prevent constipation. The softness, flavor, and nutritional value of dried fruits make them a great choice for a healthy diet.
If we consider the cost-benefit ratio of dried fruits, the only downside is that some varieties can be more expensive than their fresh counterparts, for example, dried apricots.
The process of drying fruit is labor-intensive: to obtain one kilogram of dried fruit, it is necessary to dry twelve pounds of fresh fruit.
In many countries, dried plums, or prunes, are the most commonly consumed dried fruit.
Prunes have been a staple food for centuries due to their digestive benefits and ability to relieve constipation. They are also known for their cholesterol-lowering properties, which in turn protect the heart.
In addition, prunes are recommended for women to prevent bone loss associated with decreased estrogen levels. Dried apples, cherries, pears and prunes are suitable sweets for diabetics because they contain sorbitol, a sugar alcohol.
Dried figs are another nutrient-rich source, containing a high percentage of pectin, a soluble fiber that helps lower cholesterol levels. Figs also contain tryptophan, an amino acid that promotes restful sleep and helps the brain use glucose efficiently.
It is noteworthy that the magnesium content in dried figs is significantly higher than in fresh ones, and magnesium is extremely important for protecting the body from the effects of psychological stress.
Dried cranberries, on the other hand, act as a natural antibiotic, capable of destroying harmful bacteria and fungi in the body.
The bioflavonoids it contains have antibacterial properties that can also reduce the risk of developing dental and gum disease. Dried figs are also known to help restore vision and regulate blood sugar levels.
Cherries hold a special place among dried fruits because they are one of the few natural sources of melatonin, a compound that helps regulate the body's internal clock and sleep patterns.
Research shows that people who suffer from insomnia benefit from drinking tea infused with dried cherries an hour before bed.
In conclusion, it should be noted that dried fruits have a wide range of health benefits: from quick energy to supporting heart health, digestion and bone density.
It's a versatile and convenient snack that can easily be incorporated into a balanced diet, providing a concentrated source of nutrients that can be enjoyed throughout the year, especially during the colder months.
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Author: Valeria Kisternaya
