Dried fruit: properties and health benefits

Benefits of dried fruit

A growing number of people start worrying about healthier eating and is becoming the kind of food more "natural". Dried fruit should be part of this type of nutrition.

One can define the dried fruit as a result of evaporating liquid from fresh ripe fruit until reduced to approximately 20%.

Although this can be achieved by means of hot air tunnels, often the very climate of growing areas can leave the fruit to dry outdoors under a hot sun. As used only fresh ripe fruit, its nutritional value is developed to the fullest.

Types of dried fruit

You can split the dried fruit into two categories: the first, the oldest and best known are the fruit of the vine, raisins, currants and sultanas.

The second category covers a wide selection can be called the dried fruit tree. Within this category could make two subcategories: the "fruit evaporated", including apricots, peaches, dried apples and pears, and "other fruit" like figs, bananas and dried dates.

Do not confuse naturally preserved fruits preserved in sugar with. Glazed fruits macerated in syrup until thoroughly impregnated and preserved by sugar, such as jams. The "sweet dried fruits" are partially dried fruits to which the absober also allows the sugar to preserve maximum.

Fruit all year

In ancient leftover fruit crops are put to dry in the sun and was stored for the winter months. With this conservation system could have many fruits throughout the year.

Although the technique has changed with the passage of time, the principle of drying the fruit is the same: a high concentration of natural sugars with a minimum degree of moisture. Although the process has been commercialized, the most economical method of preservation is by drying in the sun, as it uses two elements that nature provides for free: air and sun.

Benefits of dried fruit

We've talked in this website about the benefits of nutritional supplements, but we never tire of saying that proper nutrition is much better than resorting to drugs or dietary supplements.

Dried fruit is particularly nutritious because, when dried, nutrients (vitamins, minerals, carbohydrates, fiber, some proteins, etc.) Containing the most concentrated.

In general, the fruit can be considered as a food dry "natural" because it is not refined or subjected to industrial manufacturing processes and no artificial additives. Maybe yes sometimes resorts to add any additives or processing the fruit for their preparation, but I will explain why.

Dried fruit, like milkshakes or smoothies, should never be a substitute for fresh fruit.

Vitamins and dried fruit

We know that there is a type of food that contains all the vitamins needed by the body, but may include a variety of foods in the diet to ensure a balanced decision of the essential vitamins.

Dried fruit contains no vitamins D or E; regarding vitamin C containing only a small amount. Vitamin C is the only one that is lost during drying. However, are especially rich in vitamin A, B1, B2, B3, B5 and B6. So that regular consumption of nuts in the diet can be an excellent supply of these vitamins.

Minerals and dried fruit

As with vitamins, the body can not produce minerals needed for proper operation. And like vitamins no food that is capable of concentrating minerals need.

As we know, the minerals are divided into macro minerals, trace minerals and trace elements. It is increasingly difficult to get adequate supply of minerals for health due to soil depletion, preparation and type of food manufacturing.

For example, the estimated loss of 75% of potassium and iron in the flour and the content of manganese in rice lowers to 70% by transforming the rice in rice.

Dried fruit is a rich source of many minerals, especially calcium, sodium, potassium, phosphorus and magnesium, but is also rich in iron. Moreover, dried fruits contain some copper and manganese.

Why eat dried fruit?

The benefits of dried fruit can be summarized in the following points:

  • Fruit available throughout the year
  • Dried fruit keeps well keeping all their nutritional value
  • Dried fruit is not heavy and easily transportable (consumption in the workplace)
  • We have a wide variety of nuts, are attractive and adaptable
  • Dried fruits are user friendly
  • But above all, due to the drying process removes only the water, so it has a high concentration of nutritional value and are very nutritious.

Some advice on the consumption of dried fruit

As we have explained in the past, should be taken into account:

  • Dried fruit consumption alone can be difficult to digest for some people, for their high concentration of sugars and lack of natural juices. So it is recommended to always combine sweet juicy fruit time. So we can eat a fresh apple and some dried dates. Also fresh pear or peach with dried figs, etc.. Ie we first fresh fruit and dried fruit after.
  • Dried fruit combined with honey, jam or horchatas natural and soy drinks, oatmeal and rice.
  • So it can be used as part of breakfast, between meals or dinner fruit.
  • Whenever you can eat organically grown dried fruit.

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