What Are the Benefits of Dried Fruit?

It is true that when some fruits are dried, their vitamin and mineral content becomes more concentrated. Dried fruit is therefore a popular food, especially in the winter months. So, is eating dried fruit really good for you?

What Is Dried Fruit?

Dried fruits are fruits whose natural water content has been removed by sun or a drying machine. In recent years, varieties of dried fruit have become a staple of eating plans thanks to their wholesome content and taste. Dried fruit is also a good way to enjoy fruit that is not in season.

What Are the Benefits of Dried Fruit?

80-90% of fresh fruit is water. When it is processed into dried fruit, most of the water evaporates and the nutrient content becomes concentrated. Dried fruits therefore contain relatively more dietary fibre and valuable minerals such as potassium, magnesium, iron and calcium.

Dried Apricots

100 grams of dried apricots contain a lot of beta-carotene, a precursor of vitamin A. Vitamin A is important for cell renewal, vision and skin health, and it also has an antioxidant effect. Dried apricots, which you can enjoy as a dried fruit, also contain vitamin C, an antioxidant that contributes to the normal function of the immune system.

Prunes

Fresh and dried plums are known for their laxative effect, and fresh plums also have a mild diuretic effect.

Prunes are traditionally eaten to help with constipation. They contain calcium, iron, magnesium, phosphate and plenty of potassium.

Raisins

Raisins provide iron, phosphorus and manganese. They are also rich in potassium and copper. Seedless raisins are a fairly heart-friendly snack thanks to their low sodium content.

One study suggested that eating raisins regularly was associated with a lower risk of heart disease, particularly if they replace less healthy snacks.

Dried Kiwi

Dried kiwi is another fruit that lets you get the most out of dried fruit. It is rich in vitamins A and C, potassium, iron, calcium and magnesium, and it has a high nutritional value.

Dried kiwi has a high fibre content, which supports regular digestion and helps with constipation. Its nutrients may also support a healthy blood pressure and cholesterol as part of a balanced diet, contribute to the normal function of the immune system, and support skin health.

Dried Figs

With their high mineral and vitamin content, figs are a nourishing snack that can help when you feel low on energy. Their high fibre content can help ease mild constipation.

Dried Apples

Dried apples are among the healthier snacks. Studies suggest that people who regularly eat dried apples tend to have better blood lipid levels.

Dried fruit can be a good addition to a heart-friendly diet. Despite its relatively high fructose content, sensible portions can fit into a balanced eating plan.

Dried Mulberries

Dried mulberries, which you can eat as a dried fruit, have a good-quality protein content. They are therefore a useful food for athletes, vegetarians and vegans.

Dried mulberries are traditionally eaten to help with colds. They are also traditionally used for the urinary tract, though there is little scientific evidence for this.

Dates

Dates contain a lot of potassium. Eating more than the recommended daily amount can therefore cause problems such as nausea, vomiting, diarrhoea and gas.

Dates also contain the amino acid tryptophan. Tryptophan is involved in sleep regulation and in the production of serotonin.

This article is for general information only; please consult your doctor and dietitian about your own situation.