What are the health benefits of dried fruit? As you know, a normal person should consume 2 to 3 units of fruit daily to maintain health and provide all kinds of vitamins and minerals. But most of us avoid eating fruit carelessly and under various pretexts. One of these excuses is the unavailability of fresh and juicy fruits in the cold months of the year, which of course seems perfectly justified. But this problem is easily solved. You can use dried fruit in the cold seasons of the year.
What is dried fruit?
Since it is not always possible to store fresh fruit, from ancient times the fruits were dried or made into jams to preserve them. Today, freezing is used as the best way to preserve food, but if we also freeze fruits, it loses its good original state and loses its quality and appearance. Therefore, they are dried with a dryer or exposed to the air.
Dried fruit is a fruit that lose the water partially / lose part of water and reduces the volume of the fruit in the drying process. One of the main advantages of dried fruit over fresh fruit is its shelf life; dried fruit can be stored for a long time without refrigeration.
Benefits of Dried Fruits
Nutrients in fruits whose moisture is absorbed by sunlight or the apparatus are somewhat altered, But this does not mean that the nutritional value of dried fruit is devalued. Iranian dried fruits and nuts are somewhat poor in vitamin C, but vitamins A, B, and minerals such as calcium, phosphorus, potassium, and manganese are preserved and not degraded. Fruits such as peaches, apricots, plums, cherries, and plums are more nutritious than dried fruit chips, which are cut into rings, due to less contact with air and heat. Dried fruit is no different in terms of calories from fresh varieties. Of course, because dried fruit s are small and tasty, the stomach can absorb more of them, and therefore more energy, sugar, and nutrients enter the body. Each half cup of fruit chips is about the same nutritional value as a cup of freshly chopped fruit. Among the dried fruit s, banana, persimmon, and fig are the most high-calorie and kiwi the most low-calorie. The following is a list of dried fruit s and their benefits:
Dried mango contains nutrients and strengthens the intestines, which are very easy to digest, and consuming this fruit is useful for people with indigestion due to its high amounts of vitamin C and iron. It is interesting to know that 100 grams of mango provide 15% of the daily requirement of vitamin A, which is necessary to ensure the health of the eyes and strengthen eyesight.
Prunes are rich in iron
One of the well-known health benefits of plum fruit is its richness in iron. Iron is one of the essential minerals that the body needs to improve its metabolism because the main and key benefit of iron in the body is to increase the production of red blood cells. Deficiency of this mineral leads to symptoms of anemia. So by including prunes in your daily diet, you will no longer have to worry about anemia.
Dried peaches can be used as one of the useful dried fruits that are an excellent source of fiber. Eating dried peaches regularly reduces your chances of developing heart disease, diabetes, and cholesterol, as peaches are high in vitamin A and antioxidants and help improve digestion. Iron is essential for blood flow, and the vitamin C in these nuts strengthens the immune system.
Eat dried oranges to have a healthy heart
Dried oranges are rich in antioxidants and nutrients for the body; Consumption of this dried fruit is beneficial for our heart health. Vitamin C (antioxidant) prevents the absorption of free radicals in the body and the closure of arteries by fat. Dried oranges strengthen blood vessels that carry oxygen and nutrients to cells. The potassium in this dried fruit also improves the blood supply to the heart and strengthens the heart muscle. Consumption of this extraordinary nut eliminates heart failure and causes better blood flow to it.
Dried kiwi with vitamin C strengthens our immune system against diseases. As you know, vitamin C in this fruit is twice as much as oranges. Kiwi with vitamin C provides a good environment for the body to absorb iron; Iron deficiency is a common disease in women that causes lack of concentration, depression, and physical weakness. We suggest you read about Benefits of dried kiwi.
Dried strawberries are rich in antioxidants, vitamins, and fiber that can help control blood sugar levels. Strawberry antioxidants help reduce the risk of heart disease by lowering bad cholesterol (LDL), maintaining and improving good cholesterol (HDL), and lowering blood pressure. Also, this dried fruit is low in carbohydrates and its glucose index is 40. Eating strawberries make you feel fuller for longer, keeps your blood sugar levels steady, and increases your energy levels. Reduce the risk of cancer by eating dried cherries
Sour cherries are a good source of quercetin. Quercetin is a flavonoid that has strong anti-cancer properties. The amygdalin in dried cherries reduces the size of cancerous tumors and prevents the progression of cancer. Vitamin C and anthocyanins in this nut also strengthen the immune system and reduce the risk of breast, lung, liver, skin, and colon cancers.
The enzyme bromelain in dried pineapple can help reduce swelling, bruising, pain and reduce the healing period of surgical wounds. The enzyme bromelain is effective in treating and reducing inflammation caused by tendonitis (inflammation of the tissues around the tendon), ligament strain, and other injuries and damage to small muscles such as the ear, nose, and throat surgery.
Sodium usually enters our body through the consumption of salt. Excessive salt intake and reduced intake of potassium-containing foods lead to high blood pressure. Figs are high in potassium and very low in sodium; Therefore, it is considered a suitable food to counteract the destructive effects of high blood pressure and also calms the nerves.
Resveratrol is a very important flavonoid found abundantly in dried berries and directly affects the function of certain mechanisms in blood vessels and reduces the risk of angiotensin, which causes blood vessel stenosis. Resveratrol increases the production of nitric oxide, which dilates blood vessels. As blood vessels constrict, the risk of blood clots and subsequent heart problems such as stroke and heart attack decreases.
Persimmon is rich in vitamin C and strengthens the immune system. Persimmon is one of the fruits that has the highest amount of vitamin C and only one persimmon can provide 98% of your body’s daily requirement of this vitamin. Vitamin C stimulates the immune system to increase the production of white blood cells; As you know, white blood cells are the body’s most important defense layer against microbial, viral, and toxin infections.
Dried coconut can help improve and promote healthy brain function. The production of neurotransmitters, as well as myelin, can be promoted by some of the chemicals in coconut meat. Note that if the myelin of our nerve cells is damaged, we will have neurological problems.
Consumption of dried nectarines can prevent diseases such as dry eye, optic nerve damage, yellow spot destruction (the most common cause of blindness in the elderly), vision disorders, and increased vulnerability to infections. The antioxidants in these nutritious nuts, such as flavonoids, phenolic phytochemicals, prevent further eye problems such as night blindness and cataracts. Another problem that nectarines can prevent to some extent is the development of impaired fluid pressure in the eye. This fruit has a lot of potassium and helps maintain proper pressure inside the eye.
Apricots contain calcium. This substance is essential for bone growth. For this reason, the consumption of apricot kernels helps maintain healthy bones as well as prevent bone diseases and problems caused by calcium deficiency. This popular nut also contains a significant amount of vitamin K; Vitamin K is a type of bone-building vitamin and its deficiency can lead to bone fractures.
High levels of folic acid in banana fruit increase the level of folic acid in pregnant women and prevent neural tube defects in the fetus. Bananas are an excellent source of vitamin C, which strengthens the immune system of pregnant women and increases iron absorption during pregnancy. The fiber in this fruit is useful for preventing and treating constipation during pregnancy. It is also low in calories and high in fiber, which prevents pregnant women from gaining too much weight.
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Properties of dried fruit in pregnancy
Pregnancy is the most important time when you need to focus more on healthy food. Pregnant women with a balanced diet can get all the nutrients they need for fetal growth. Dried fruits are on the list of these foods and because it has numerous properties for the pregnant mother and the fetus, it is recommended not to neglect the consumption of dried fruits during pregnancy. Dried fruits are an excellent source of vitamins, minerals, fiber, and amino acids and are essential for pregnant women. But like any other food, they should not be consumed excessively.