Fruits

16 Science-Backed Health Benefits of Dried Fruits

shamim1410 October 26, 2022 0 7 min read

What are some of the proven health benefits of eating dried fruits? Numerous health advantages have been connected to the micronutrients in dried fruit. Anthocyanins, catechins, and phenols are only a few of the plant substances abundant in dried fruits with beneficial antioxidant qualities. This article will discuss some amazing health benefits of dried fruits. Keep reading.

In general, dried fruit is high in fiber and a rich source of antioxidants, particularly polyphenols. Antioxidants from polyphenols are linked to a number of health advantages, including increased blood flow, better digestive health, lower oxidative damage, and a decreased risk of numerous illnesses.

16 Health benefits of dried fruits

Let’s find below 16 crucial health benefits of dried fruits:

1. Heal Constipation

The greatest treatment for constipation problems is to consume dried prunes. Prunes include fiber, which aids in proper meal absorption. The fiber is still there even after drying. However, as the drying process progresses, the proportion may decline.

Another excellent source of dietary fiber that relieves constipation is dried fruits, such as dates, figs, prunes, apricots, and raisins. Prunes in particular are wonderful since they contain sorbitol, a natural laxative in addition to being high in fiber.

2. Good for skin

You can do so and keep your skin bright and beautiful by eating dry fruits. They are abundant in essential oils and antioxidants, which support the regeneration of healthy skin and fight aging in your skin.

When you desire beautiful skin, walnuts are one of the best dry fruits, according to experts. Anjeer, a type of dry fig, is good for our skin. They are rich in minerals including calcium, iron, magnesium, vitamin B6, and vitamin K.

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3. Good for the brain

Best dry fruits for the brain, such as almonds, pumpkin seeds, walnuts, hazelnuts, peanuts, etc., regularly support brain health as they provide various nutrients for brain function, such as fiber, polyunsaturated fatty acids (PUFAs), antioxidants, and minerals like magnesium that aid in muscle contraction activity. The antioxidant advantages of strawberries, blueberries, raspberries, blackberries, cranberries, and other berries will be added.

4. Weight management

The majority of dried fruits are delectable and low in calories. Consuming these delectable snacks is a fantastic method to meet daily nutrient demands without adding too many calories for someone who wants to lose weight through a balanced diet.

Just make sure the dried fruit items you purchase don’t include any extra sugar or harmful additives. Otherwise, it could be more detrimental to your diet than helpful.

5. Good for sleep

Another source of sugar and fiber, particularly if you have diabetes, is dry fruits. A vitamin B6 deficiency can cause depression and other mood problems that might cause sleeplessness.

An abundant source of vitamin B6 is dried prunes. Along with dried figs and dates, this may be part of a nutritious night snack that helps to regulate the sleep/wake cycle. Pistachios, prunes, and watermelon are some of the greatest things to consume before bed to help you go asleep and stay asleep all night.

6. Iron rich

Fruit that has had the bulk of its original water content removed can be described as dried fruit whether it has been dried naturally, in the sun, or with the use of specialist dryers or dehydrators. Prunes, raisins, and apricots are examples of dried fruits that are rich sources of iron.

Compared to raisins, which provide 2.6 mg of iron per 100 grams, prunes have 0.93 mg. Dry fruits, which are easy to incorporate into your healthy snacking routine and are high in iron, fiber, and vitamins, include raisins, dates, and apricots.

7. Bones strengthening

The fact that figs are high in calories and calcium makes them somewhat of a double-edged sword for your health. While the calcium it supplies is beneficial for your bone health and strength, the high-calorie content might cause you to gain weight.

8. Good for metabolism

Experts claim that daily consumption of almonds can increase weight reduction, speed up metabolic rates, and combat harmful LDL cholesterol. Vitamins, enzymes, and minerals abound in dry fruits. They all work together to enhance the digestive system.

A healthy digestive system results in an increased metabolic rate. They will assist you in losing extra weight, maintaining a healthy weight, and controlling your metabolism. You may promote the health of your heart by eating almonds.

9. God for babies

Dry fruits can provide your kid with energy since they are a good source of fiber, protein, zinc, iron, and other nutrients. Knowing what to include in your baby’s diet once they begin eating solid meals is crucial.

When it comes to nutrient-dense foods, dried fruits are a powerhouse of vitamins, minerals, potassium, protein, and other nutrients that aid in improved digestion. The majority of dried fruits are high in fiber, which supports good digestive health.

10. Increases immunity

Like their fresh counterparts, many dried fruits have moderate to high vitamin C content. A significant quantity of vitamin A is also included in certain of them, such as raisins and apricots. These two vitamins are essential for improving the function of your immune system, which defends your body from outside invaders and illnesses.

11. Resist cancers

Prunes and raisins are examples of healthy dried fruit. According to research, routinely consuming dried fruit may help prevent certain cancers. Additionally, it could prevent cancer from growing worse.

According to the statistics, increasing your diet of raisins and other dried fruits may help avoid digestive tract malignancies. It may be advantageous to consume 3-5 servings or more of dried fruits such as dates, figs, raisins, and prunes (dried plums) each week.

12. Treatment of Digestive Problems

As said, dried fruits, such as dried chen-pi, are beneficial for treating digestive issues. The fact is that chen-pi has historically been used as a traditional medicine to treat digestive issues like gastric ulcers, abdominal distension, and more. Consequently, it can be quite useful for you.

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13. Avoids Anemia

Some dried fruit has a high iron content that is beneficial for treating numerous illnesses, including anemia. Dates and prunes are essentially the greatest snacks to avoid anemia since dates are recognized to be the best source of iron and prunes have more iron per serving than meat.

You should be aware that iron present in fruit and vegetables is more difficult to absorb than iron found in animal products. Therefore, it is best to combine the consumption of these dried fruits with other dried fruits that are high in vitamin C, such as dried apricots.

14. Good for pregnancy

Dates and prunes are two examples of dried fruits that are beneficial for the uterine muscles and aid in a more comfortable birth. Consuming nuts and dried fruits reduces your baby’s risk of developing asthma or wheezing issues later in life.

There is a lot of vitamin E in dried fruits. When you’re pregnant, dried fruits and nuts can help you achieve your nutritional needs since they are packed with important vitamins and minerals.

15. Benefits for fertility

Protein, vitamins, and minerals are abundant in dried fruits and nuts. Selenium, a mineral that lessens chromosomal damage in eggs, is abundant in nuts. This will undoubtedly aid in increasing fertility levels as the harm will be minimized thanks to the selenium’s presence.

Nuts and dry fruits are healthy for expectant mothers. Your diet should contain cashews, almonds, raisins, dates, walnuts, and pistas. Almonds in particular are a great source of vitamin E in dry fruits. The DNA of the egg and the sperm is protected by the antioxidant vitamin E.

16. Promotes heart health

Numerous dried fruits are rich in polyphenols and ascorbic acid, two antioxidants that can help prevent heart disease and maintain cardiovascular health. According to some research, frequently ingesting dried apples may enhance cardiovascular health.

Final thoughts

According to generalizations, most individuals dislike eating fruits. They can argue that fruit is uninteresting or bland, among other clichés. Children typically dislike eating fruit just as much as they dislike eating vegetables. As a result, the ideal fruit substitute for them is dried fruit. But because of their nutrition, fruits are necessary for everyone.

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