Best Dry Fruits for Health: A Guide to the Benefits and Uses of Dried Fruits
Dried fruits are fruits that have been dehydrated, either naturally or through methods such as sun drying or using dehydrators. These processes remove most of the moisture content from the fruit, resulting in a concentrated and nutrient-dense product.
Although dried fruits are delicious and convenient, they also offer a variety of health benefits. They are rich in fiber, antioxidants, vitamins, minerals, and phytochemicals that can help prevent and treat various diseases. They can also help you maintain a healthy weight, improve your digestion, boost your immunity, and enhance your skin and hair.
However, not all dried fruits are created equal. Some may have added sugars, preservatives, or sulfites that can reduce their nutritional value and cause adverse reactions. Most of the Armani food dried fruits are free from artificial colors and preservatives. Therefore, it is important to choose organic, unsweetened, and unsulfured dried fruits whenever possible.
In this blog post, we will explore some of the best dry fruits for health and how to use them in your diet. We will also provide some tips on how to store and enjoy dried fruits safely and effectively.
Dried Apricots: A Source of Vitamin A and Iron
Dried apricots are one of the most popular and nutritious dried fruits. They are made from fresh apricots that have been pitted and dried. They have a sweet and tangy flavor and a chewy texture. You can eat dried apricots as a snack or add them to salads, cereals, granola bars, trail mixes, baked goods, or desserts. You can also soak them in water or juice to rehydrate them and make them softer and juicier.
Dried apricots are a good source of vitamin A, which is essential for healthy vision, skin, and immune system. They also contain iron, which is important for red blood cell production and oxygen transport. Additionally, they provide potassium, calcium, magnesium, and copper, which are vital for various bodily functions.
Dried Prune: A Natural Laxative and Antioxidant
Dried prune is a type of dried plum that has a sweet and chewy texture. It is rich in fiber, antioxidants, iron, and potassium, which can help improve digestion, prevent constipation, lower cholesterol, and support bone health. Dried prune also contains sorbitol, a natural laxative that can ease bowel movements.
Dried prune can help prevent anemia, osteoporosis, colon cancer, and cardiovascular diseases. It can also improve your skin elasticity and prevent wrinkles because of its high vitamin A content.
You can eat pitted prune as a snack or add it to salads, cereals, oatmeal, yogurt, or smoothies. You can also make prune juice by soaking pitted prunes in water overnight and blending them in the morning. However, be careful not to overeat dried prunes as they are high in calories and sugar. A serving size of dried prunes is about 1/4 cup or 4-5 pieces.
Dried Fig or wet fig: A Source of Calcium and Fiber
Dried fig is another delicious and healthy dried fruit that provides vitamin A, calcium, iron, potassium, and antioxidants. Vitamin A is essential for healthy vision, skin, and immune system. Calcium and iron are important for strong bones and blood formation. Potassium helps regulate blood pressure and muscle function. Antioxidants protect the cells from free radical damage and prevent chronic diseases.
Wet fig (pressed fig) can help improve your digestion, lower your blood sugar levels, prevent constipation, and fight infections. It can also reduce the risk of osteoporosis, anemia, diabetes, and cancer.
You can make healthy dried fig snacks by mixing them with nuts, seeds, oats, or chocolate. You can also add them to salads, cheese plates, breads, or desserts. You can also soak them in water or milk to rehydrate them and make them softer and sweeter. A serving size of dried figs is about 1/4 cup or 3-4 pieces.
Dried strawberries: A Source of Vitamin C
Dried strawberries are rich in vitamin C, which is a powerful antioxidant that can protect your cells from free radical damage. Vitamin C can also help boost your immune system, heal wounds, prevent scurvy, and enhance collagen synthesis. Furthermore, dried strawberries contain other antioxidants such as anthocyanins, flavonoids, and ellagic acid, which can help prevent inflammation, cancer, diabetes, and cardiovascular diseases.
Dried strawberries can also provide fiber, folate, manganese, potassium, and vitamin K. These nutrients can help improve your digestion, blood sugar levels, bone health, and blood clotting.
You can enjoy dried strawberries on their own or add them to yogurt, smoothies
Dried Mango: A Boost of Vitamin C and Folate
Dried mango is a dehydrated version of fresh mango that has a bright color and a sweet and tart flavor. It is a good source of vitamin C, vitamin A, folate, and fiber. Vitamin C is a powerful antioxidant that can boost immunity, heal wounds, and enhance collagen synthesis. Folate is vital for DNA synthesis and neural tube development. Fiber can improve gut health and satiety.
Dried mango can help prevent scurvy, infections, anemia, and birth defects. It can also improve your skin health, vision, and mood.
Dried mango slices are a convenient and tasty way to enjoy this fruit. You can also add them to yogurt, smoothies, salads, or granola. However, be aware that some dried mangoes may have added sugar or sulfites that can increase their calories and cause allergic reactions. Choose organic and unsweetened dried mangoes whenever possible. A serving size of dried mangoes is about 1/4 cup or 6-8 pieces.
Dried cherry: Best dried fruits for healthy skin
Dried cherries can help you stay hydrated in summer. Dried cherries contain sorbitol, a natural sugar alcohol that can attract water and help retain moisture in your body.
Dried cherries can help you prevent sunburn and skin damage in summer. Dried cherries are rich in vitamin A, which is essential for healthy skin and immune system. Vitamin A can also protect your skin from UV rays and prevent sunburn3. Additionally, dried cherries contain anthocyanins, powerful antioxidants that can fight free radicals and prevent oxidative stress that can damage your skin cells4.
Dried cherries can help you boost your energy and mood in summer. Dried cherries are a good source of natural sugars that can provide you with quick and sustained energy. They also contain tryptophan, an amino acid that can increase the production of serotonin, a neurotransmitter that can regulate your mood and sleep5. Moreover, dried cherries have a delicious sweet and tart flavor that can stimulate your taste buds and make you happy.
Dried cherries can help you lose weight and stay fit in summer. Dried cherries are high in fiber, which can improve your digestion and make you feel full longer. Fiber can also lower your cholesterol and blood sugar levels, which can reduce the risk of heart disease and diabetes. Furthermore, dried cherries contain boron, a mineral that can enhance your metabolism and muscle function.
There are many ways to use dried cherries in your summer diet. You can eat them as a snack or add them to oatmeal, yogurt, trail mix, baking recipes, cherry juice, smoothies, muesli mixes, muffins, energy bars, fruit salads, compotes, and baked fruit puddings. You can also make your own dried cherries at home by using fresh cherries and a dehydrator.
Healthy Dry Fruits During Pregnancy
Dry fruits during pregnancy are beneficial for both the mother and the baby. They provide essential nutrients such as vitamins, minerals, fiber, and antioxidants that can support the fetal growth and development as well as maternal health. Dry fruits can also help prevent anemia, constipation, infections, inflammation, and vision problems during pregnancy.
Some of the best dry fruits & nuts to eat during pregnancy are apricots, dates, raisins, almonds, walnuts, pistachios, and cashews. These dry fruits can provide iron, calcium, magnesium, zinc, copper, selenium, omega-3 fatty acids, and vitamin E that can help with blood formation, bone health, nerve function, thyroid function, brain development, and skin health.
However, pregnant women should also be careful about the quantity and quality of dry fruits they consume. Too much dry fruits can cause excess weight gain, gestational diabetes, or indigestion. It is recommended to limit the intake of dry fruits to about 1/4 cup or a handful per day. It is also advisable to avoid dry fruits that have added sugar, salt, or preservatives that can harm the health of the mother and the baby.
How to Store and Enjoy Dried Fruits Safely and Effectively
Dried fruits are a great way to enjoy the benefits of fruits all year round. However, they also require proper storage and consumption to prevent spoilage and health issues.
Here are some tips on how to store and enjoy dried fruits safely and effectively:
- Store dried fruits in airtight containers in a cool, dry, and dark place. This will prevent moisture, mold, insects, and sunlight from damaging them. You can also refrigerate or freeze-dried fruits for longer shelf life.
- Check the expiration date and the appearance of dried fruits before eating them. If they smell bad, look discolored, or have signs of mold, discard them immediately.
- Wash dried fruits before eating them. This will remove any dust, dirt, or bacteria that may have accumulated on them. You can also soak them in water or juice to rehydrate them and make them softer and juicier.
- Eat dried fruits in moderation. Dried fruits are high in calories, sugar, and fiber, which can cause digestive problems if consumed in excess. A serving size of dried fruits is about 1/4 cup or a handful per day.
- Pair dried fruits with other foods. Dried fruits can enhance the flavor and nutrition of other foods such as nuts, seeds, cheese, yogurt, oatmeal, cereal, salads, or baked goods. You can also make your own trail mix or granola bars with dried fruits for a healthy snack.
Dried fruits are a wonderful way to enjoy the benefits of fruits in a convenient and delicious form. They can provide you with fiber, antioxidants, vitamins, minerals, and phytochemicals that can improve your health and well-being.
However, not all dried fruits are equal. You should choose organic, unsweetened, and unsulfured dried fruits whenever possible and avoid those that have added sugars, preservatives, or sulfites. You should also store and eat dried fruits properly to prevent spoilage and health issues.
Some of the best dry fruits for health are dried prune, dried fig, dried apricot, dried strawberry, dried cherry and dry mango. These dry fruits can help you with digestion, immunity, bone health, blood health, skin health, vision health, and fetal development.
We hope you enjoyed this blog post and learned something new about dried fruits. If you have any questions or feedback, please feel free to leave a comment.