The beneficial effect of dried fruits

2024. 08. 05.

What is dried fruit?

Drying is basically a preservation process. During the process, the fruit loses most of its water content and weight. Dried fruits thus advance into concentrated sources of nutrients. During the process, the water content of the fruits evaporates, so the vitamins, minerals and fibers in them are concentrated.

Why is this good for me?

Dried fruits are rich in natural sugars, fiber, potassium and antioxidants. Their regular consumption contributes to reducing the risk of obesity, type 2 diabetes, and osteoporosis. Dried fruits contain 3-5 times more minerals and vitamins than fresh fruits.

They also contain a variety of macro- and micronutrients, as well as health-promoting bioactive compounds such as phenols, flavonoids and carotenoids. Because of all this, their regular consumption effectively reduces the risk of developing cardiovascular diseases, and can also help prevent arthritis and cartilage wear.

How much sugar do dried fruits contain?

Dried fruit is very high in calories and sugar, including glucose and fructose.

Some examples of the natural sugar content of dried fruit:

• Raisins: 59%.
• Dates: 64–66%.
• Prunes: 38%.
• Apricot: 53%.
• Fig: 48%.

How can I fit it into my diet?

Look for products without added sugar, use them in moderation, always include their energy and carbohydrate content in your daily intake, and don't forget to eat fresh fruit every day.

Dried fruits can be used in many ways in the kitchen. They are excellent for flavoring cakes, muesli, salads and meat dishes. The sweetness of dried fruits naturally enhances the taste of food, so the amount of added sugar can be reduced.

What specific problems can different dried fruits solve?

• Osteoporosis: Raisins

Raisins contain a lot of boron.

• Exhaustion: Dates

When we are exhausted, we usually crave sugary foods. Dates are a good choice because they slowly release their sugar content, so despite their sweetness, they provide a constant level of energy.

• Hypertension: Dried apricots

Dried apricots contain three times as much potassium as bananas and very little salt. Potassium is good against high blood pressure. It is better to eat dried apricots, because this way we can get more nutrients into our body.

• Constipation: Prunes

According to the latest research, six pieces (50 grams) of prunes twice a day relieves constipation more effectively than the active laxative ispaghula.

(Source: Medipress)

Can I dry fruits at home?

Of course! The fruits must be prepared for drying. Wash, peel, remove the seeds. The drying time is usually around 14 hours, of course this depends on the water content of the fruit and the thickness of the slices. The ideal slice thickness is around 5 mm.

In the case of fruits that brown easily, we can prevent the aesthetic defect by soaking them in ascorbic acid water. Dissolve one tablespoon of ascorbic acid in two liters of water and soak the fruit slices in this for two minutes to prevent browning. You can even replace this with lemon juice.

Some fruits, such as plums or apricots, should be cut in half and placed on the drying trays, so you can reduce the drying time and thus the energy consumption. Grapes, blueberries and fruits that are small in diameter do not need to be cut in half, but since the waxy part protects the skin, keep them in boiling water for three minutes. Because of this, small cracks appear on the skin of the fruit, so the fruit can lose its water content.

The drying of the fruits is complete when no wet spots appear on them when bent.

You can dry most vegetables in the same way as fruits. A shorter time and a lower temperature are sufficient for drying herbs and spices.

Are dried fruits only beneficial?

Like many other foods, dried fruit has its pros and cons. Due to their high sugar and calorie content, their excessive consumption can cause problems. For this reason, dried fruit should only be eaten in small quantities, preferably together with other nutritious foods.

Dried fruits can be a versatile addition to a healthy diet. They contribute to the optimal functioning of the body and general well-being. When consumed in moderation, they are an excellent alternative to meals.

Nowadays, many ovens already have a drying function, and let's not forget the machines created for this purpose either!