Our distant ancestors also noticed that naturally dried fruits and berries acquire a brighter and richer taste. At the same time, they store well and are a nutritious delicacy that is convenient to take with you on long hikes. In ancient times, stocks of dried fruits served as an excellent alternative to fresh fruits in the off-season and were a real salvation in lean years.
Since those ancient times, dried plums, apricots, figs and dates have become the main sources of vitamins and beneficial micro- and macroelements. But do we know everything about dried fruits?
In this article we will talk in as much detail as possible about dried fruits, their beneficial properties for the body, composition and energy value. We’ll tell you how to choose the right quality product, and we’ll also tell you who is recommended to include dried fruits in their diet, and who should limit their consumption of this sweet delicacy. So, first things first.
General information about dried fruits
To prepare dried fruits, the ripest fruits and berries are used, from which most of the moisture is removed by drying (natural or using special dryers). The residual moisture content of the product is ideally 20-25%, due to which dried fruits acquire a dense and elastic structure, rich sweet taste and bright aroma.
When excess moisture evaporates, the concentration of microelements and fiber becomes higher than in “raw” fruits, while most of the vitamins are preserved.
The list of the most popular dried fruits in the world is traditionally topped by raisins, dried apricots, dates, prunes and figs. In the assortment of specialized stores you can also find dried pears, apples, persimmons, melons, and peaches. Exotic lovers can buy real delicacies: dried mulberries, bananas, pineapples, papaya, mango, passion fruit, kumquat.
All these dried and candied fruits are an excellent alternative to the usual sweets, since in addition to a large amount of sucrose they contain a whole range of vitamins and nutrients.
Liver
Both beef and chicken liver are recommended. However, the meat of these animals also strengthens the heart, in moderation, of course, but the liver is considered a more nutritious and healthy product. Beef and chicken contain coenzyme Q10, a substance necessary for the functioning of all muscles and tissues of the body, including the heart. As we age, the production of coenzyme Q10 in our body slows down and must be obtained from food.
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Useful properties of dried fruits
One small piece of dried fruit is no less beneficial for the body than fresh fruit. By comparison, one serving of the same dried apricots or raisins contains up to five times more vitamins, fiber and microelements than ripe fruits. It is enough to eat one handful of dried fruits and berries a day to replenish most of the recommended daily intake of nutrients.
Dried fruits are a unique combination of microelements that are indispensable when choosing the right diet. They contain dietary fiber and antioxidants necessary for the body, which slow down the aging process of cells. The high content of potassium and magnesium helps to withstand increased stress during sports and helps strengthen the nervous system.
For the most part, dried fruits have a positive effect on the immune and cardiovascular systems, contribute to the normalization of digestion and the functioning of the gastrointestinal tract.
Raisins are a valuable source of dietary fiber and antioxidants; they contain omega-3 fatty acids, vitamins B1, B6, C, potassium, calcium, magnesium, phosphorus, iron, and copper.
Phytonutrients (antioxidants) contained in raisins in sufficient quantities reduce the risk of developing cancer. Due to the content of oleanolic and linoleic acids, raisins have a pronounced antimicrobial effect, therefore they effectively fight harmful microorganisms in the mouth. Regular consumption of raisins slows down the development of caries and accelerates the process of remineralization of tooth enamel.
Dietary fiber, potassium, magnesium and manganese have a beneficial effect on the functioning of the heart, help strengthen blood vessels, and normalize blood pressure. Regular consumption of dried grapes can reduce blood sugar levels and ensure a stable course of type 2 diabetes.
Raisins are an indispensable product in the diet of athletes, as they increase endurance, improve physical strength and performance.
Dried apricots. Dried apricot fruits have a relatively low calorie content (no more than 250 calories per 100 grams of product), but at the same time they have a rich composition. High-quality dried apricots contain an impressive amount of vitamins A, B2, B5, E, PP, as well as potassium, calcium, phosphorus, silicon, iron, manganese, copper, magnesium, and dietary fiber.
Dried apricots are rich in essential antioxidants that neutralize free radicals, protecting the body from the development of cancer.
The presence of a large amount of fiber in dried apricots makes the product useful for proper nutrition, especially during diets. The dietary fiber contained in dried apricots increases many times in volume after entering the stomach, providing a feeling of fullness for a long time. Fiber improves digestion, prevents the development of obesity, and relieves constipation.
The presence of iron in dried apricots allows the product to be used to prevent anemia (a disease caused by iron deficiency). This is especially important for older people. Dried fruits also contain vitamin C, which facilitates the absorption of iron.
Vitamins A, B2, B5, E, PP, widely present in dried fruit, have an extremely positive effect on the functioning of the cardiovascular system.
Dates. Dried date palm fruits have no equal in the amount of amino acids and minerals. Copper, calcium, potassium, iron, fluorine, zinc, magnesium, manganese and other trace elements are presented in dates in enviable quantities. As well as vitamin C, vitamins A, E, B, D, polysaccharides and fiber.
Retinol (vitamin A) normalizes metabolism, participates in the formation of new cells, improves vision, and slows down the aging process. Vitamin E strengthens the immune system, controls blood sugar, has a tonic effect, increases endurance and performance.
Regular consumption of just 5-8 dates a day normalizes the gastrointestinal tract, improves liver function, strengthens hair and makes the skin more elastic.
Prunes. Dried plums contain an impressive amount of vitamin K, B2, B5, B6, E, PP, as well as phosphorus, potassium, calcium, silicon, chromium, zinc, iron, manganese, copper, magnesium. This is a valuable source of dietary fiber, which is simply necessary for normal intestinal function. The chlorogenic and non-chlorogenic acids contained in the product make it possible to use prunes as a laxative for the prevention and treatment of constipation.
There are also plenty of antioxidants in prunes, so dried fruit should be eaten to prevent endocrine and cancer diseases, to increase bone strength, and to prevent cardiovascular disorders. Regular consumption of prunes slows down the aging process of cells, accelerates their regeneration, normalizes the functioning of the nervous system and the functioning of the reproductive system.
Figs are another valuable source of vitamins, dietary fiber, and minerals. Dried figs also contain nicotinic acid (vitamin B3), which is involved in metabolic processes, is responsible for energy production, and helps strengthen the cardiovascular and nervous systems.
Figs are a source of folic acid, riboflavin, thiamine and other valuable microelements and amino acids. Dried figs have the highest concentration of antioxidants, and are second only to nuts in potassium content. Figs have a mild laxative effect, improve metabolism and the functioning of the gastrointestinal tract.
Regular consumption of figs improves the condition of skin and hair, slows down the aging process and the appearance of wrinkles, and prevents skin diseases.
Rules for selecting and storing dried apricots
Our ancestors prepared dried apricots very simply. They selected healthy fruits and dried them in the sun. It took 7 days to obtain the original product. Dried apricots are prepared in a similar way today.
To prepare 1 kg of organic dried apricots, you need 6 kg of fresh apricots. Unlike light translucent dried apricots, this dark variety costs several times more.
Sun-dried dried apricots
If the dried apricots look appetizing, very soft, clean and juicy, then there is no doubt that they have been treated with sulfur dioxide and other chemicals.
Eating such fruits in large quantities is dangerous. Accumulating in the body, they can cause harm.
Without exception, all dried dried apricots are also exposed to chemicals. Without them, it simply cannot be stored, as it will dry out.
Sugar
The amount of sugar in dried apricots is different. Moreover, a sweet product is not always the healthiest. For example, sour dried fruits have a healing effect, in particular, they can reduce migraines.
If a package of dried fruit says “sugar dried apricots,” this does not mean that the product itself is very sweet. The manufacturer simply soaked the dried apricot with glucose syrup or sprinkled it with powdered sugar. Of course, any child would be happy to eat such a dessert, but the benefits from it will be much less than from ordinary dried apricots.
Chocolate
Chocolate dried apricots are a Turkish variety of dried apricot, but they have nothing in common with chocolate except color. According to the manufacturer, it is prepared without the use of any preservatives.
Features of choice
Natural dried apricots may vary in color. There are yellow and dark brown varieties, as well as all shades in between. The taste of this product is sweet and sour, but not cloying. It is largely determined by what type of apricot was used for drying. The technology for producing dried apricots is important.
Asian is sweeter than products from the northern regions. It is bright with a rich taste. However, the best and healthiest is the one made from southern apricots.
To buy a truly useful product, you need to adhere to the following rules:
- There is no need to buy large dried apricots. The too bright color of dried fruit should alert you. If it is orange or bright red, then the manufacturer did not skimp on its treatment with chemicals.
- Shiny dried apricots are not the best choice. The most harmless thing the seller could do was coat the dried fruits with vegetable oil. It is worse if the fruits have been treated with paraffin or other substances foreign to the human body.
- You should not buy fruits that have a sweet or wine smell. They are either spoiled or have been treated with chemicals. The “correct” dried apricots smell like apricots.
- It is not recommended to buy dried apricots cut into 2 parts. Most likely, it was made from spoiled fruits.
- You should not stock up on dried apricots in large quantities. Dried fruits store better.
If you purchased dried apricots that are rich orange or yellow in color, you do not need to throw them away. To rid dried fruits of sulfur compounds, it is enough to keep them in a preheated oven for about a minute.
Calorie content of dried fruits
The energy value and chemical composition of dried fruits depend on the type and variety of fresh fruit. On average, calorie content ranges from 200 to 300 kcal per 100 grams of dried treats. This figure is several times higher than in the initial product, because dried fruits are saturated with carbohydrates, beneficial microelements and vitamins.
During the drying process, only water comes out of the raw material. Because of this, they decrease in volume, but the carbohydrate content remains unchanged.
- Dried apricots -200-220 kcal;
- Dates - 250-280 kcal;
- Prunes - 220-240 kcal;
- Figs - 260 kcal;
- Dried bananas - about 300 kcal;
- Raisins - 250-300 kcal;
- Kumquat - 260-280 kcal;
- Dried pear - 250 kcal;
- Dried peach - 230-260 kcal;
- Persimmon - 230-250 kcal;
- Dried melon – 300-320 kcal
Compound
Dried fruits are a storehouse of vitamins, fiber, beneficial microelements and amino acids. Dried apricots, raisins, prunes, figs and other dried fruits are rich in vitamins A, vitamins B1, B2, B3, B5, B6 and mineral elements. They contain phosphorus, potassium, calcium, silicon, chromium, zinc, iron, manganese, copper, selenium, magnesium, polysaccharides and amino acids.
The main part of dried fruits is carbohydrates, but fats and proteins are rarely present and in small quantities.
The benefits of dried fruits for the human body
All biologically active substances are preserved in the process of proper drying of fruits, so dried fruits are especially useful for the body during periods of vitamin deficiency or during recovery from illness. The balanced vitamin and mineral composition of dried fruits will be extremely useful for people experiencing high physical and mental stress, people on a diet, and athletes
Dried fruits are a valuable source of fiber and antioxidants, so they should definitely be included in the diet (in the absence of contraindications). The sweet treat normalizes heart function, increases hemoglobin levels in the blood and has a positive effect on digestion.
Apple
They are rich in flavonoids - substances necessary for the prevention of coronary heart disease and other cardiovascular diseases, and also reduce the level of “bad” cholesterol in the blood. In addition, apples contain the phytoelement quercetin, which has not only antioxidant but also anti-inflammatory properties, and also helps prevent blood clots.
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The benefits of dried fruits for a woman’s body
Dried fruits contain up to 20% of the daily requirement of folic acid, which is necessary for a healthy pregnancy. Dried apricot (dried apricots and apricots) are one of the most accessible sources of iron, which is very important in the prevention of anemia during pregnancy.
The same dried apricots and plums normalize metabolism in the female body and normalize the functioning of the gastrointestinal tract. When you include dried apricots and prunes in your diet, constipation is less likely to occur, which can cause many problems during pregnancy. Dried fruits contain the entire range of vitamins and microelements necessary for the healthy development of the fetus.
Regular consumption of dried fruits makes the skin more beautiful, elastic and toned, and slows down the aging process. Raisins and dried apricots are natural antidepressants; they calm the nervous system, increase stress resistance, and elevate mood.
By the way, you can prepare nourishing vitamin masks for the face and body from various dried fruits. Masks made from figs and raisins are used in cosmetology to strengthen hair.
The benefits of dried fruits for the male body
There is an opinion that dried fruits are useful for adult men, as they increase testosterone levels, improve potency and help prevent urological diseases.
At the same time, a special place is given to dried apricots, which contain a loading dose of vitamin E - it is this vitamin that stimulates the production of the main male hormone.
Men should also include raisins in their diet, which contain niacin and other trace elements. They have a strengthening effect on blood vessels and heart muscle.
Eating prunes helps strengthen the immune system, slows down the aging process, strengthens the walls of blood vessels, and normalizes the functioning of the urinary system.
Regular consumption of a sufficient amount of dried fruits increases immunity and overall endurance of the male body, and promotes weight loss.
Harmful products
Endocrinologists talk about a balanced and proper diet for a reason. According to WHO statistics, over 670 million people in the world suffer from various forms of hyperthyroidism, and more than 1.7 billion are at risk of developing pathologies of the endocrine system. Almost 70% of this number love and eat junk food daily. This is a reason to think!
What foods should you avoid if you have thyroid problems?
- Sugar. All popular and cheap foods contain sugar in incredible quantities. These are sweet and carbonated drinks, pastries, cakes, candies and more. There is more harm from such food than good. Autoimmune diseases and diabetes are caused by uncontrolled consumption of sweets. With such a diet, the level of hormones decreases, almost all systems are overloaded, and the body does not perceive insulin.
- Fried and fatty foods contain trans fats that are unhealthy. If you like to eat fried foods, try to add more greens, fish and seaweed to your diet. If there are obvious problems with the endocrine system, you should reduce or even eliminate the consumption of fried foods, because it reduces the production of hormones T3 and T4.
- Gluten is a substance (gluten) found in cereal plants and causes great harm to a healthy body. Foods high in gluten have been linked to autoimmune disorders such as Addison's disease, type 1 diabetes, rheumatoid arthritis and hypothyroidism. Gluten is found in baked goods, wheat bread made from premium flour, etc.
- Convenience foods, fast food, preservatives - all this food cannot be called beneficial for human health and the endocrine system.
As for alcohol, coffee, cigarettes and strong tea, they should also be excluded from the diet if there are problems with the production of T3 and T4 hormones. A healthy person can afford to drink coffee or wine in moderation, but with pathologies of the immune system, such “weaknesses” will lead to serious complications.
The benefits of dried fruits for a child's health
Dried fruits (dried apricots, raisins, prunes, etc.) can be included in children's diets from an early age as an alternative to candy and other sweets. Dried fruits are especially useful in northern regions, where fresh seasonal fruits are not enough and where their range is small.
High-quality dried fruits strengthen the immune system, promote the full development of the baby, and stimulate the production of vitamin D in the child’s body. The high content of vitamins and microelements reduces the risk of developing vitamin deficiencies and anemia.
Regular consumption of dried fruits will help alleviate a number of issues:
- Strengthen the immune system;
- Replenish the balance of vitamins during the period of vitamin deficiency;
- Improve bowel function;
- Strengthen bone tissue.
It is recommended to start with dried apricots, plums, apples, and pears. But tropical delicacies (dried pineapples, papaya, mango, kumquat, etc.) should be treated with caution.
Dried apricots for hair, nails and skin
Eating dried apricots allows you to maintain the beauty and health of your skin, nails and hair. This is possible due to the fact that it is a source of vitamin A.
Masks with dried apricots can be used for different skin types. They will saturate it with B vitamins, ascorbic acid, beta-carotene, vitamin P. The use of masks based on dried apricots allows you to get rid of inflammation and make wrinkles less noticeable. Shredded dried apricots can be added to any mask as an active ingredient.
How many dried fruits can you eat per day?
One should take into account the significant fact that almost all dried fruits are very high in calories. Therefore, experts recommend limiting yourself to 100 grams of dried fruits per day. We are talking about healthy people; those who experience health problems should be given recommendations by their attending physician.
In any case, you shouldn't overeat. It is recommended to eat the same dried apricots and dates in small portions (1-2 pieces), but several times a day.
In general, dried fruits and nuts are considered the best option for snacking. It is very good to use dried fruits and berries in porridges and other healthy food dishes.
Dishes with dried apricots
Rice
Products:
- 200 g rice.
- Glass of water.
- 40 g dried apricots.
- 25 g raisins.
How to cook:
Rinse the rice until the water becomes clear and soak it in cold water for 10 minutes. Dried apricots and raisins need to be washed and dried. Bring the rice to a boil, reduce the heat and cook until fully cooked. Place the porridge on a dish, sprinkle with chopped dried apricots and raisins.
Salad
Products:
- 1 apple.
- 2 beets.
- 10 pieces of dried apricots.
- 3 tablespoons of walnuts.
- 1 teaspoon Dijon mustard.
- 3 tablespoons of sour cream.
Cooking method:
Bake the beets in the oven, peel and bone the apple, soak the dried apricots for 20 minutes. Chop the nuts. Cut vegetables and fruits into strips. Mix all ingredients, season with sour cream and mustard.
Jam
Products:
- Half a kilo of dried apricots.
- 2 cups sugar.
- 3.5 glasses of water.
- 2 tablespoons lemon.
How to cook:
Place clean chopped dried apricots in a multicooker, add water and sugar to the bowl, stir. Leave to cook for 2 hours, stirring occasionally. After cooking is complete, pour lemon juice into the jam and turn on the appliance for another 2 hours. Place the jam in jars and roll up.
Kefir with dried apricots
Cooking method:
- Buy 1 liter of low-fat kefir.
- Pour 50 g of dried apricots into it and mix.
- Drink a glass a day.
Compote
Products:
- 0.3 kg dried apricots.
- 6 tablespoons of sugar.
- 2.5 liters of water.
How to cook:
Dried apricots are poured with boiling water, left for 10 minutes, washed, chopped, placed in a saucepan, cold water and sugar are added. Cook after boiling for about 5 minutes.
Pilaf
Products:
- 2.5 cups long grain rice.
- 0.5 kg of meat.
- 3 carrots.
- 3 onions.
- Melted butter.
- 1/2 cup dried apricots.
- A pinch of cardamom.
- Saffron.
- Salt and sugar.
How to cook:
Heat the oil in a cauldron, peel and chop the onions and carrots, fry them for 5 minutes. Add washed dried apricots to the vegetables, salt, add spices, simmer for another 5 minutes. Add rice, fill it with water so that it is 5 cm higher than it. Close the lid and simmer over low heat for about half an hour.
Decoction
Cooking method:
- Soak 100 g of dried apricots for 10 minutes in warm water, rinse.
- Pour in 1 liter of water and bring to a boil.
- Reduce heat, cover and simmer for 20 minutes.
Drink a glass 3 times a day after meals.
Casserole
Products:
- 0.5 kg of cottage cheese.
- 10 pieces. dried apricots.
- 3 eggs.
- 2 tbsp. l. semolina.
- 150 ml 0% fat yoghurt.
Cooking method:
Mix cottage cheese with chopped dried apricots, semolina, yogurt and eggs. Place in a baking dish. Bake in the oven at 200 degrees for 20 minutes.
Possible harm to the human body
Dried fruits themselves do not pose any danger to the body, however, unscrupulous manufacturers often use undesirable components to give their products a marketable appearance, extend shelf life, speed up the drying process, etc.
Caustic soda, sulfuric anhydride, glycerin and other chemical products can significantly spoil the whole picture.
To avoid purchasing low-quality products, you should purchase dried fruits from trusted suppliers. You can always order truly healthy dried fruits and nuts in the Nutland online store.
Contraindications to the consumption of dried fruits
Doctors recommend limiting the consumption of dried fruits for diabetes, obesity, and gastrointestinal diseases. In acute forms of pancreatitis, inflammatory diseases, ulcers and other ailments, the consumption of dried fruits should be agreed with the attending physician.
Overeating the same prunes or figs can lead to stomach upsets and allergic reactions. It is worth observing moderation in everything.
How to choose dried fruits?
It is believed that the darker and more inconspicuous a product looks, the less chemical treatment it has undergone. Excessively bright color and an unnaturally shiny surface often indicate the use of undesirable products during drying and further processing.
The surface of a quality product should not shine like wax; on the contrary, it should be slightly matte.
Now that you know almost everything about dried fruits, it’s time to order a portion of your favorite delicacy from the Nutland online store!
