Dried fruit is a favorite snack among adults and children. It has been around since approximately 1700 B.C. and was founded in the Mesopotamian era. These delicious fruits have most of their water content removed either through special dryers that dehydrate in wind tunnels or dry naturally through the sun. Dried fruit is favorable because it has a naturally sweet taste, a long shelf life, and is nutritional. In this article, we will discuss dried fruit and whether it is healthy.
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What Is Dried Fruit?
Dried fruits are commonly known as raisins, which are dehydrated grapes sold throughout the world. However, other traditional fruits that can be dried in the sun or wind tunnels are pears, dates, figs, apples, peaches, and apricots. Many other fruits are mixed with sucrose syrup before being dried out. These fruits include mango, cranberries, strawberries, blueberries, and cherries. You might want to try this holiday cranberry relish over the festive season.
Furthermore, fruits like pineapple, papaya, and kiwi are often preserved as candied fruit. Candied fruit is made from smaller pieces of fruit that are first heated in sugar syrup. The sugar syrup soaks up the moisture in the fruit and preserves it. It can take anywhere from seven days to seven months for this process. Using this method, the fruit can be edible for up to a year.
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Is Dried Fruit Healthy?
Dried fruit contains a large amount of antioxidants, which are beneficial to the body. Antioxidants can improve the risk of certain cancers and heart disease. However, it should be noted that dried fruits are high in calories and sugar and should be eaten in moderation.
There have been studies that show those who ate dried fruit weighed less than those who didn’t eat dried fruit. However, these studies cannot prove that dried fruit alone was the cause. Let’s take a look at some of the dried fruits and see how they can benefit you.
Raisins
As we know, raisins are dried grapes often used in musli, Christmas mince pies, Chelsea buns, or raisin buns. They are filled with healthy, beneficial plant compounds, fiber, and potassium. They also have a low GI (glycemic index) and low insulin index. Studies have shown that raisins can reduce your blood pressure, decrease inflammation and blood cholesterol, and lower the chance of type 2 diabetes.
| Nutritional Information of Raisins | Portion Size: 165 g |
|---|---|
| Calories | 488 |
| Total Fat | 0.9 g |
| Saturated Fat | 0.3 g |
| Sodium | 46 mg |
| Total Carbohydrates | 129 g |
| Dietary Fibre | 11 g |
| Protein | 4.2 g |
| Vitamin D | 0 mcg |
| Calcium | 46 mg |
| Iron | 4.3 mg |
| Potassium | 1361 mg |
Prunes
Eating prunes may help fight off certain diseases. These dried plums are natural laxatives that can help with constipation. They are rich in potassium, vitamin K, vitamin A, fiber, and a sugar alcohol known as sorbitol. Prunes are an effective antioxidant that may prevent cancer and heart disease. A mineral known as boron is found in prunes. This helps combat osteoporosis; it also helps balance estrogen and testosterone levels.
Furthermore, boron is a proven antioxidant and has been shown to increase wound healing speed. Prunes are an incredibly versatile and healthy dried fruit. However, some people are allergic to prunes, and this condition is known as (OAS) oral allergy syndrome. When someone has OAS, their immune system confuses certain foodstuffs with some types of tree pollen.
| Nutritional Information of Prunes | Portion Size: 50 g |
|---|---|
| Calories | 115 |
| Fat | 0.2 g |
| Sodium | 0.95 mg |
| Carbohydrates | 30.05 g |
| Fiber | 3.4 g |
| Sugars | 18.1 g |
| Protein | 1.1 g |
| Vitamin K | 28.25 mcg |
| Potassium | 347.5 mg |
Dried Pears
Dried pears are a yummy snack and a perfect addition to sprinkle on salads. Each bite is plump, soft, and delicious. Dried pears are an ideal nibble to add to school lunch boxes. Dried pears are high in fiber, which helps lower bad cholesterol and reduces the risk of heart disease. They are a superb source of potassium, which can reduce the risk of high blood pressure. Dried pears are also a good source of magnesium, vitamin C, copper, vitamin K, iron, and calcium.
Research has shown that dried pairs can benefit the gut and prevent constipation. Dried pears also contain flavonoids that help fight inflammation in the body. Sulfites are a preservative in some pears; some people may be sensitive to sulfites and suffer from stomachaches or develop a rash. It is advised that those who may be susceptible to sulfites should consider looking for sulfite-free dried pears. Furthermore, dried pears are high in sugar and should be eaten in moderation.
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| Nutritional Information of Pears | Portion Size: 1 quarter cup |
|---|---|
| Calories | 118 |
| Protein | 1 g |
| Fat | 0 g |
| Carbohydrates | 31 g |
| Fiber | 3 g |
| Sugar | 28 g |
Dates
Many dried fruits contain polyphenols; however, dates are the richest source and provide many health benefits. These compounds can improve digestion, prevent cancer, and help manage diabetes. During pregnancy, women often experience constipation and other digestive problems. Eating dates can improve these symptoms because dates are high in fiber. Additionally, limited research has suggested that consuming dates in your last trimester can naturally induce labor.
Some people often feel tired; this is because they lack iron in their bodies. Dates are rich in iron and carbohydrates; by incorporating dates into your diet, you can boost your energy levels. As previously mentioned, dried pears and dates are high in sulfites and should be avoided for those who may be sensitive.
| Nutritional Information of Dates | Portion Size: 100 g |
|---|---|
| Calories | 282 |
| Total Fat | 0.4 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Total Carbohydrates | 75 g |
| Dietary Fiber | 8 g |
| Sugar | 63 g |
| Protein | 2.5 g |
| Vitamin D | 0 mcg |
| Calcium | 39 mg |
| Iron | 1 mg |
| Potassium | 656 mg |
| Caffeine | 0 mg |
Dried Figs
Dried figs are high in fiber and also make you feel fuller for longer. These fruits are a perfect snack for those who want to lose weight or have diabetes. They are a good source of antioxidants and vitamins, benefiting your health and preventing the signs of aging. Interestingly enough, dried figs contain a useful amount of calcium, which protects against a decrease in skeletal mass.
Furthermore, dried figs are also a perfect dairy-free snack for vegans and are a healthier substitute when you are craving cookies or chocolate. This is because they are naturally sweet with no added sugar. By incorporating dried figs into your diet, you can also improve your hair and skin.
| Nutritional Information of Dried Figs | Portion Size: 100 g |
|---|---|
| Calories | 249 |
| Total Fat | 0.9 g |
| Cholesterol | 0 g |
| Sodium | 10 mg |
| Total Carbohydrates | 64 mg |
| Dietary Fibre | 9.8 mg |
| Sugar | 48 g |
| Protein | 3.3 g |
| Vitamin D | 0 mcg |
| Calcium | 162 mg |
| Iron | 2 mg |
| Potassium | 680 mg |
| Caffeine | 0 mg |
Dried Bananas
Dried bananas are a healthy, versatile snack and can be used in various dishes. You can add them to your oatmeal or granola for a quick and healthy breakfast. Besides, by using them as a nutritional breakfast ingredient, you can impress your guests with delicious banana cream chocolate truffles for dessert this Christmas. Dried bananas provide the body with potassium, iron, magnesium, vitamin A, and phosphorus. All of these nutrients are beneficial in providing the body with energy, improving eyesight, and preventing high blood pressure.
| Nutritional Information of Dried Banana | Portion Size: 28 g |
|---|---|
| Calories | 147 |
| Total Fat | 9.5 g |
| Saturated Fat | 8.2 g |
| Monosaturated Fat | 0.6 g |
| Cholesterol | 0 g |
| Sodium | 1.7 mg |
| Total Carbohydrates | 17 g |
| Dietary Fibre | 2.2 g |
| Sugars | 10 g |
| Protein | 0.7g |
| Vitamin D | 0 mcg |
Dried Guava
Guavas are a popular tropical fruit loved by many. Did you know that there were 55 million tons of guavas produced worldwide in 2019, and 45% of that was produced in India? The wood of a guava tree is unique; it is immune to insects as well as fungi and is used to create wood trusses in Nigeria, Africa. Dried guavas have a rich, palatable flavor and chewy texture. They have a long shelf life and are a convenient snack to nibble on when traveling. They are perfect to blend with yogurt, fruit, and ice to create a nutritious, refreshing smoothie. Dried guava is a good source of fiber, antioxidants, potassium, and vitamin C.
Eating dried guava may lower your blood sugar levels; research suggests that people who have diabetes can benefit from eating dried and fresh guavas. They also discovered that people with type 2 diabetes have reduced their blood sugar levels by 10% after drinking guava leaf tea. Furthermore, in another study, 120 women drank guava leaf tea, and it helped relieve period cramps.
| Nutritional Information of Dried Guava | Portion Size: 28 g |
|---|---|
| Calories | 80 |
| Total Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 0 mg |
| Total Carbohydrates | 11 g |
| Dietary Fibre | 8 g |
| Sugars | 6 g |
| Protein | 1 g |
| Vitamin A | 10% |
| Vitamin C | 350% |
| Calcium | 2% |
| Iron | 0% |
Conclusion
Dried fruit is a nutritional on-the-go bite; it is versatile and can be added to smoothies, breakfast cereals, or trail mixes. It is a favorable natural sweetener with many health benefits. There are many nutritional benefits to dried fruit, and it can even be made at home using an oven, air-fryer, or even naturally sun-dried. As a reminder, dried fruit is high in sugar and should be consumed in moderation.
Recipe Card
Dried fruit is not just a snack. You can also incorporate it into your meals for a delicious side dish or nutritious lunch. Try this healthy recipe. Enjoy!
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Quinoa Salad with Dried Fruit and Nuts
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- Total Time: 30 minutes
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1/2 cup dried cranberries
- 1/2 cup chopped dried apricots
- 1/2 cup chopped dried figs
- 1/2 cup chopped mixed nuts (almonds, walnuts, or your choice)
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese (optional)
For the Dressing:
- 3 Tablespoons olive oil
- 2 Tablespoons balsamic vinegar
- 1 Tablespoon honey
- Salt and pepper to taste
Instructions
In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is cooked and water is absorbed. Remove from heat and let it cool.
In a large bowl, combine the cooked quinoa, dried cranberries, chopped dried apricots, chopped dried figs, mixed nuts, and chopped fresh parsley.
In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper to make the dressing.
Pour the dressing over the quinoa mixture and toss until everything is well coated.
If desired, sprinkle crumbled feta cheese on top.
Chill the quinoa salad in the refrigerator for at least 30 minutes before serving.
Nutrition
- Calories: 380
- Sugar: 21 g
- Sodium: 40 mg
- Fat: 18 g
- Carbohydrates: 50 g
- Fiber: 6 g
- Protein: 9 g
- Cholesterol: 5 mg
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