Dehydrating or drying up seasonal fruits and vegetables is an ancient practice. Preserving foodstuffs in this form is still followed in most parts of the world. Dried fruits and vegetables are in huge demand in the global market because of their taste, richness in nutrients, and extra shelf-life. Moreover, most of these are dried in the sun, or natural dehydrators to extract the complete moisture content. Dry fruits are recently modified into sugarcoated options, especially to attract the kids’ attention. Sucrose syrup is infused in berries and other juicy fruits after drying them up. However, adding regular dry fruits to our diet offers us great nutritive value and a sweet taste. Youngsters and mid-aged individuals should consume these in small quantities regularly because of the numerous health benefits of dry fruits.
Health Benefits of Dry Fruits
Dried counterparts of the fresh fruits retain most of their nutritive value of them and maintain their edible form for a much longer period. Nature has helped us learn the technique of preservation of fruits by drying up the fruits in the hot sun after falling on the ground.
Dates, raisins, and figs are mostly common dry fruits in ancient civilization. However, using the recent technology, berries, mangoes, pineapple, kiwi, etc., are also drying to turn into snacks.
Some of the health benefits of dried fruits are as enumerated:
- Dry fruits offer polyphenol anti-oxidants in our body, which are associated with improving blood flow, enhancing our immune system, and decreasing the quantity of oxidative damage to the system.
- Dietary fibers are present in huge amounts, which enhance our metabolism and enhances our digestive capabilities.
- Consumption of these is great for boosting the hemoglobin level in our body; thus, advised for cancer and anemic patients.
- The vitamin and mineral content supports the health of our nervous system.
- Dried fruits reduce the signs of aging and are a must in diet to improve skin and hair cells.
- Dried fruits also improve bowel movement and thus offer relief to patients with constipation issues.
- Heart health is also improved, and the chances of stroke reduce by the consumption of dry fruits in limited amounts. Cholesterol levels can be managed along with an individual’s weight.
- Zinc, Iron, Phosphorus, Magnesium, Vitamin B, etc., are the major immunity boosters which maintain organ health.
Thus, dried fruits are a superfood, and it promises to restore the health of those who consume them on a regular diet.
Individual Benefits of Dried Fruits and Nuts
Mostly, we advise growing kids to consume dry fruits to boost their mental and physical health. Each dried fruits have its specific nutrient content. Therefore, based on the benefits of dried fruits, their consumption depends from person to person. Some of the most common benefits of these dry fruits are:
- Almonds: These are rich in proteins, vitamins, and minerals; thus, soaking them all night and consuming them in the morning is a good habit. It is beneficial for skin, hair, and heart health. Individuals suffering from anemia, respiratory diseases, and coronary issues should consume almonds due to the presence of essential fatty acids along with vitamin E.
- Walnuts: The brain-shaped nut is rich in anti-oxidants, plenty of Omega-3 fatty acids, biotin, and Vitamin E. Cancer and coronary patients should regularly consume soaked walnuts. Moreover, walnut is good for controlling arthritis, insomnia, formation of blood clots, etc. It also cures itchy skin, signs of aging skin, and excessive hair loss.
- Apricots: These are most beneficial for eye problems and cancer. Individuals can consume it as a nut or can add it to smoothies and salads for improved taste. Vitamin A and B, biotin, etc., are support system for optic nerves and reduces age-related vision problems. Minerals such as calcium and phosphorus content in walnut improve bone health.
- Pistachios: It is a wonderful dry fruit because of its carotenoids and aphrodisiac properties. Moreover, it is rich in copper, magnesium, phosphorus, potassium, and other minerals. Phytonutrients and fatty acids are also beneficial for our system. The fiber content in pistachios is higher and thus, improves digestion.
- Raisins: It enhances bone health and is good for cancer patients. Raisins also improve our eyesight, aid in weight loss, and improve digestion.
Health Benefits of Dried Berries
Demand for dried berries is increasing at a rapid rate, as the taste of these is much more refreshing than dried nuts. A whole new range of dietary items is now available in the market, where dried berries are used- bread, muesli, smoothies, cakes, ice cream, tarts, muffins, etc.
Thus, individuals of all age groups are attracted to the taste, texture, and color of these dried berries. The Health benefits of dried berries are no less than the dry fruits or nuts. Some of the benefits of the dried berries are:
- Consumption of dried berries reduces the risk of developing Alzheimer’s disease and also prevents mental decline, which is common with growing age.
- Vitamins A, B1, B2, Biotin, etc., are beneficial for our eye health and also protect cells from damage.
- These superfoods contain anthocyanins, which reduce signs of aging and also control the decay of the body due to work stress.
- Folates and anti-oxidant polyphenols in dried berries help in weight management. These are fat-free and low in calories; therefore, a perfect snack for individuals who are diet conscious.
- The prebiotic fibers in them improve the gut health of individuals and nourish the friendly gut bacteria present in our system.
- Dried mulberry, blackberry, pomegranate, strawberry, etc., prevent the occurrence of neurodegenerative diseases like Parkinson’s disease.
- Consumption of dried berries after strenuous exercises helps in the quick recovery of muscle damage. Thus, athletes should add these to their after-gym food.
- Urinary Tract Infections are most common in individuals and can cause irritable pain. These dried berries can help fight these infections and offer relief to the affected area.
- These are also known to manage good cholesterol; therefore, a healthy heart and blood pressure.