Nutritionists advise to diversify our menu with dried fruit, by emphasizing on apricots, apples, dates, figs, raisins and prunes.
The listed fruit are rich in soluble cellulose and have a low glycemic index. This is an indicator that reflects the rate at which the food is broken down in the body and converted into glucose. The low glycemic index prevents the development of various metabolic disorders.
Studies have shown that dried fruit contain many biologically active compounds, vitamins and minerals that provide their antioxidant properties and suppress the onset of cancer, cardiovascular disease and internal inflammation.
Contrary to popular belief, dried fruit do not contain as much sugar. This makes them unique products.
Dried fruit are included in the recommendations for healthy eating in different countries around the world such as Argentina, Australia, Canada, France, Germany, Italy, Sweden, England and the United States.
Dried fruit are sweet thanks to the fructose and glucose. This means that they are high in calories, but not harmful for the figure. However, you should still be cafeful with their consumption.
Dried fruit are rich in antioxidants and valuable fibers. Of the antioxidants, the largest is the amount of polyphenols, which have strong protective properties and provide a number of health benefits - regulate blood pressure, improve digestion and prevent a long list of diseases. A number of studies show that moderate consumption of dried fruit, as part of a healthy diet, can help you lose weight permanently.
All dried fruit contain various nutrients, several times more than the fresh ones! Dried fruit are believed to be a real treasure trove of vitamins, so eating them has a number of health benefits.
Prunes are rich in fiber, vitamin A, B vitamins, potassium, calcium, magnesium, zinc, iodine. They are an excellent antidepressant and strengthen the blood vessels.
In terms of antioxidant content, prunes are ahead of the champions in this category - blueberries.
Raisins are obtained from large dried grapes. They are more healthy than white raisins. Cardiologists recommend raisins because of their high potassium content. Magnesium makes raisins indispensable in the fight against stress. Raisins are also recommended for the prevention of osteoporosis.
Dried fruit strengthen bones and help against chronic fatigue, thanks to the high levels of calcium and zinc. It is estimated that they provide 4 times more energy than fresh ones.
Thanks to the presence of vitamin E and vitamin C, the consumption of dried fruit helps prevent degenerative diseases, the risk of which increases with age.
All types of dried fruit are considered a natural remedy for reducing anxiety and appetite suppression - the main culprit for gaining weight.
Dates contain the most vitamin B5, which increases our vitality. Dates lower the temperature. They contain a substance similar to aspirin and also restore normal levels of calcium in the blood.
Dried apricots are rich in provitamin A and potassium, which make them good for heart and kidney diseases. They are also an excellent tool for increasing the hemoglobin in the blood. Only five dried apricots a day provide the body with the necessary amount of iron and calcium.
Dried fruit improve the mood and this property makes them good for women during menopause, who have depression and severe fatigue. A handful of dried fruit a day will do wonders not only for mental but also for physical health.
How to choose dried fruit?
Yes, dried fruit are very tasty and healthy, but only if they are processed and stored properly. It turns out that most of the dried fruit on the market are further processed to have a shiny and attractive appearance. Processing aims to increase the shelf life as well. However, the additional processing of the fruit includes drying in gas ovens, the use of sulfur dioxide, soaking in low-quality oil and spreading them with glycerin to make them shiny.
Some of the dried fruit (mango, pear, pineapple, blueberry) are candied and then subjected to the drying process. This is even more dangerous because large amounts of sugar are consumed, which can seriously make you gain weight.
To avoid the negative effects, quality dried fruit should be selected. They are well packaged (read the labels carefully) and have a clear expiration date. If you buy fruit in bulk, choose those with not a very attractive appearance, which are dark and even slightly wrinkled. Although not as beautiful, they taste better and have all of their nutrients.
Include moderate amounts of prunes in your daily diet and after just a few bites you will feel the effect of their beneficial ingredients. Dried fruit are a real gift from nature, which we must take advantage of every day.
