Dried fruit is a healthy and delicious option that you should never miss in your diet. In spite of the fact that the water content has been removed during the dehydration process, it provides a lot of minerals and proteins that are perfect for helping you start the day with lots of energy.
How could you resist it? Dried fruit is a great choice for breakfast, helping to prevent constipation and strengthen the bones thanks to its high content of calcium and zinc. Dried fruit is a great ally for your health, as long as you consume it in moderation.
In today’s article we’ll give you all the information you need so you can benefit the most from choosing dried fruit.
Will dried fruit make you gain weight?This is probably the first question you have. Why? There are plenty of people who avoid eating dried fruit because they think it contains a lot of sugar. While there is a slightly higher content of sugar in dried fruit compared to fresh (think of raisins), when you dehydrate the fruit you wind up with a much higher concentration of nutrients like vitamins and minerals, making it a healthy resource you shouldn’t miss out on.
To better understand the benefits of dried fruit, pay attention to the following information:
- Dehydrated foods contain lots of nutrients and provide four times more energy than fresh foods.
- Dried fruit is much more easily digested and it’s also very satisfying. This means you need to consume far less dried fruit to feel full.
- Lots of people include dried fruit in their diets: they promote good digestion and just 100 grams a day can fill you up, giving you energy and helping you avoid snacking between meals.
- The secret to benefiting from dried fruit is to eat the right amount (100 grams per day). That gives you the basic nutrients your body and bones need, and also fights chronic fatigue.
The benefits of dried fruit for bonesNot long ago we told you how eating dried figs can help treat osteoporosis. This is an important fact to keep in mind, especially if you’re a woman because we usually suffer greater loss of bone density as we age.
Dried fruit is a healthy addition to your diet, starting with prunes, dates, apricots, or berries. They’re all delicious! In addition to that, they’re an excellent addition to your breakfast, pairing well with any recipes or meat dishes.
Are you ready to find out everything that dried fruit can do for you?
- Dried fruit is a natural source of iron, calcium, magnesium, and zinc, a treasure trove of nutrients for your bones to help fight osteoporosis.
- It prevents some degenerative diseases thanks to its high content of vitamins E, C, and antioxidants.
- It improves digestion, cares for your intestines, and prevents the accumulation of toxins and other harmful substances in the body.
- Dried fruit is a natural source of potassium and B complex vitamins, also ideal for bone care.
- It doesn’t contain sodium and is rich in micronutrients, helping to reduce blood pressure.
- Dried fruit is high in healthy fats, like omega-3 and omega-6.
- It’s ideal for fighting anxiety and suppressing appetite.
- Given its high level of nutrients, many athletes often add dried fruit to their diets for added energy and improved physical performance.
- Dried fruit is usually considered to be a treat filled with “energy and a positive outlook,” ideal for women who are entering menopause and feel more tired or depressed than before. In addition to that, this is the time when you suffer from a loss of calcium from your bones, so it’s important that you eat around 100 grams of dried figs a day – these are especially rich in calcium.
The best dried fruit you can eat
As we said above, the appropriate amount of dried fruit you should eat a day is around 100 grams, more or less what will fit in the palm of your hand. You can vary your selection based on your tastes and needs, but dried fruit is an excellent snack between meals and also adds an original touch to your normal meals.
Regardless, dried fruit is always a natural resource that will improve your health and it’s definitely worth consuming in moderation. Now let’s see what some of the best options are.
1. Dried figsDried figs strengthen the bones and are also excellent laxatives. A good time to consume them is with breakfast along with some almonds. They are delicious and provide a natural cocktail of energy, calcium, and magnesium.
2. PrunesPrunes are rich in fiber and an excellent way to fight constipation. Prunes also contain high levels of iron and B complex vitamins.
3. DatesDates bring a variety of miners like iron and magnesium to the table, as well as vitamins (mainly A and B complex vitamins).
Dates are great for increasing your concentration levels and mental agility. In addition to that, dates are rich in magnesium and calcium, helping you sleep better at night. Do you know when you should eat them? Try consuming five dates half an hour before you go to bed.
4. Dried cranberries
Dried cranberries are the best option for regulating cholesterol levels and improving your heart health, while providing lots of benefits from their high levels of antioxidants. What’s the best way to eat them? With a tasty bowl of oatmeal or mixed in with some plain yogurt. They’re delicious!