Dried Fruits Contribute to A Healthy Life

Dried fruit is fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators.

Dried fruits retain most of the nutritional value of fresh fruits. The specific nutrient content of the different dried fruits reflects their fresh counterpart and the processing method. Dried fruits are not only important sources of vitamins, minerals and fiber in the diet but also provide a wide array of bioactive components.

1. Like fresh fruits, dried fruits have very low sodium content.

2. Dried fruits are a particularly significant source of dietary fiber and potassium.

3. Dried fruits also provide essential nutrients that are otherwise low in today's diets, such as vitamin A (apricots and peaches), calcium (figs), vitamin K (dried plums), iron, and copper.

4. Traditional dried fruits have no added sugars.

1. Dried fruits are an excellent source of polyphenols and phenolic acids. 

2. By virtue of their high polyphenol content, dried fruits are an important source of antioxidants in the diet.These phytochemicals are believed to account for a major portion of antioxidant capacity in plant foods.

3. Dried fruits such as dried plums provide pectin, a soluble fiber that may lower blood cholesterol levels.

4. Dried fruits contain organic acids such as tartaric acid (raisins) and sorbitol (dried plums).  [More]

First, people who eat more servings of fruit have lower weights—even more so than veggie eaters according to some research. Fewer than 30% of adults eat the recommended two servings of fruit a day and dried fruit can be an easy way to fill the gap, especially since it’s portable.

Dried fruit is also an excellent source of antioxidants and, some exciting new research has linked a higher intake of antioxidants to a lower body weight, less body fat, and less belly fat, even without eating fewer calories. Be sure to look for dried fruits or freeze dried versions with no added sugar or preservatives. Fruits that tend to be bitter (like cranberries) may be sweetened with 100% fruit juice and that’s okay. You may also see a small amount of oil in the ingredient list, which is used to prevent fruit from clumping, which is also okay.

The main difference between dried and freeze dried fruit is that before they’re dried, freeze dried fruits are frozen, then placed into a chamber that uses a vacuum to gradually remove the water content while it thaws. The end product has all the flavor and nutrition of fresh fruit with a crispy, dry texture, and typically no ingredients other than the fruit itself.

Mix it up, and try dried fruit options that may be new to you like mulberries, goldenberries, or sour cherries. And to prevent overdoing it combine a small portion of dried fruit with other healthy foods.

1. Start with fresh fruits and vegetables of the very best quality. Overripe, bruised and otherwise deteriorated produce will not yield good results when dehydrated.

2. Clean, hull and slice all fruits and vegetables, taking care to maintain consistency in the thickness of the slices. (This will ensure that everything dries at an even rate.)

3. If desired, treat apples, pears and other fruits prone to oxidation with citrus juice or ascorbic acid. This will help to retain the color of the fruit.

4. Blanche broccoli, cauliflower, celery, carrots, corn, peas and potatoes to speed drying time and to help maintain color. Three to five minutes in boiling water should be adequate.     [More]