Archive for the ‘Dried Fruits’ Category
Dried Fruit Nutrition
by Priya Johnson
Source: Buzzle.com
Drying fruit has been one of the oldest techniques of preserving fruits. Dried fruits are lighter to carry along than fresh fruits. Moreover, dried fruits are not messy, as all the water content is removed, at the same time retaining the sugar content. The high sugar content in dried fruits makes them suitable energy boosters. The water present in the fruit is removed by circulating air around fully ripened fresh fruit, either under natural sunshine and wind or with the help of hot air drying. This drying process cuts the moisture by 20-25% by evaporation. The method of drying the fruit will depend on the type of fruit being dried. Some fruits need to be treated with sulfur oxide while drying them, so as to prevent discoloration. Drying fruits does not lead to loss of nutritional value. Though dried fruits contain small amounts of vitamin C, it lacks vitamin D and vitamin B1 (destroyed by sulfur), freeze dried fruit nutritional value is still high.
Dried Fruit Nutrition Facts
The drying process causes the nutrients in the fresh fruit, like proteins, carbohydrates and dietary fiber to concentrate. Moreover, they contain 60-70% natural sugars that can be easily digested and absorbed in the bloodstream. Dried fruits are also rich in vitamins like A, B1, B2, B3, B6, and Pantothenic Acid and also furnish the body with high levels of iron, calcium, copper, manganese, phosphorous, magnesium and potassium. This dried fruit nutrition information was a generalized one, however, let us take a look at some specific dried fruit nutrition facts.
Apricots and Plums
Dried apricots are rich in antioxidant beta-carotene, while is vital for the growth of healthy bones, skin, hair, teeth, eyes, etc. Antioxidants work well to prevent cataracts, heart diseases, cancer and many other diseases related to aging. They also contain a substantial amount of calcium and magnesium and are rich in dietary fiber. Dried plums on the other hand are nicknamed ‘antioxidant superstars’ since they contain the highest level of antioxidant activity as compared to any other dried fruit.
Cherries, Strawberries and Cranberries
Cherries are very low in sodium and high in vitamin A and dietary fiber content. They are believed to help conditions affecting joints like arthritis, rheumatism and gout. However, dried cherries have one disadvantage; they are very high in sugar content. Dried strawberries are low in saturated fat, which is a wonderful factor. Like cherries, they are also low in sodium and high in dietary fiber. They also contain potassium, manganese, iron and some vitamin C and their ellagitannin content helps prevent cancer. Cranberries have anti-bacterial qualities that help maintain the health of the urinary tract.
Blackberries and Blueberries
Dried blackberries are low in sodium, cholesterol and saturated fat. They furnish the body with substantial amounts of magnesium, potassium, copper, folate, manganese and dietary fiber. Similarly blueberries are also low in sodium, saturated fat and cholesterol (zero cholesterol). Dried blueberries are high in vitamin C, dietary fiber, zinc and manganese. Compared to other dark-skinned berries like blackberries, raspberries, strawberries, etc. blueberries contain high levels of bioflavonoids that counter the damage caused by overindulgence in processed alcohol and food.
Apples, Mango and Pineapple
Apple furnishes the body with 20% of dietary fiber required by the body. It is a good source of antioxidant vitamin C and helps maintain a healthy immune system, by damaging the deleterious free radicals. Apples also contain flavonoids that are believed to reduce the risk of heart disease, cancer and Alzheimer’s disease. Dried mango is a good sources of riboflavin, thiamin and manganese, while pineapple contains potassium, folate, vitamin C, A and dietary fiber.
Currants, Dates and Figs
Dried currants are rich in biotin, pantothenic acid, niacin, vitamin C and vitamin A. Dates are wonderful energy boosters and are also high in dietary fiber and potassium. Figs are great sources of calcium.
Prunes, Raisins and Ginger
Prunes have antioxidant qualities and can get rid of harmful free radicals. They make excellent natural laxatives and are high in fiber content. Raisins are high in potassium and iron, whereas, dried ginger helps prevent nausea and also soothes the lining of mucus membranes (in smokers).
The list of dried fruit nutritional value can go on and on. Dried peaches, pears, papayas, tomatoes, sultanas, raspberries and scores of other dried fruits are loaded with nutrients that are essential to the body. However, dried fruits are high in calories and are not recommended for people interested in weight loss. Moreover, the fiber content in dried fruits is lesser than in fresh fruits, thereby, it does not give a feeling of fullness after consumption.
Dried Fruits: Healthy or A Waste of Money?
by Kristie Leong, MD
Source: HealthMad
The amazing health benefits of fruit are well known. Consumption of fruits has been shown to do everything from reduce the risk of cancer to helping with the promotion of weight loss. Fruits also have been shown in studies to have a blood pressure lowering effect due to their low sodium and high potassium content. With more and more health benefits of fruits being identified, it’s not surprising that people are increasing their intake of these sweet and colorful orbs. Due to their convenience, many people are also reaching for bags of dried fruit to fulfill their fruit quota. But are dried fruits healthy?
Although fruit in any form is going to be healthier than a creamy popsicle or a nougat rich candy bar, the health value of dried fruit is less clear. When fruit is dried, the process used to remove the water also removes many of the water soluble vitamins including Vitamin C, the B vitamins, and potassium. Since it’s potassium that gives the blood pressure lowering effect, dried fruit may not favorably affect the blood pressure profile as fresh fruit is known to do. Plus, the sugars present in the fruit become more concentrated as the water is removed which means you’ll consume more calories with dried fruit than you would for an equal number of pieces of fresh fruit.
Another problem with substituting dried fruit for fresh fruit is that many dried fruits contain sulfites which are used as a preservative. Some people are known to have severe allergic reactions to foods that contain sulfites, further calling into question the health of dried fruits. One way to resolve this problem is to purchase organic dried fruits which generally are free of sulfites.
Although not as healthy as fresh fruits, there are health benefits of dried fruit that can make them worth keeping on hand. Dried fruits are a good source of fiber and roughage which can help to promote colon health. Plus, they have a shelf life of up to a year and take up little shelf space in your cabinets. When you’re ready to eat them, it’s as simple as tearing the wrapper off the package and enjoying them straight from the bag.
To get the health benefits of dried fruit, try sprinkling them lightly on your morning oatmeal or other cereal, adding them to yogurt, baking them into quick breads, or using them as salad decorations. This is an excellent solution for the colder months when you may not have access to a plentiful supply of quality fresh fruit. When summer comes and fresh fruit is in abundance, you may derive more potential health benefits from switching to fresh fruit.
Although the health of dried fruits may not live up to that of fresh fruits, it’s still a nice option to have on hand when you don’t have access to fresh produce. And it sure beats eating that decadent piece of three-layer cake!
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