You’re likely reading this post because dried fruits are one of your favorite snacks to nibble. But did you know they pack more than just a sweet flavor?
While fresh fruits are a staple in a balanced diet, dried fruits provide a portable and concentrated way to enjoy many of the same important nutrients.
Curious about how these snacks measure up? Below are seven health benefits of dried fruits that make them a superb addition to a healthy diet.
7 Amazing Benefits of Eating Dried Fruit
Dried fruits have long been a staple in various diets, especially in Africa, where they’re one of the majorly exported goods. I, for one, love topping these goodies in my oatmeal and porridge.
The process of making dried fruits involves removing the water content from the fruit through methods like sun drying or dehydrating.
That said, while the drying process intensifies the fruit’s natural sugar and calorie content, it also brings a concentrated burst of phenolic compounds, fiber, vitamins, and minerals.
These humble snacks have been proven to boost immunity, promote healthy skin, relieve oxidative stress, and support heart health, among others.
1. Boost Your Bone Health
Dried fruits are more than just a tasty treat—they’re a boon for your bone health just as much as their fresh counterparts.
Packed with essential vitamins and minerals, they play a crucial role in maintaining strong bones. For instance, dried apricots are an excellent source of calcium, which is vital for bone strength.
Similarly, dried plums offer magnesium and potassium, both of which are key for bone density. Dried fruits like figs and dates are also rich in boron, a mineral that helps combat the early onset of osteoporosis.
Incorporating these nutrient-dense snacks into your daily routine can help reduce inflammation and support overall bone health, making your bones more resilient against fractures.
2. Manage Blood Sugar Levels
Despite their high sugar content, some dried fruits can be an excellent choice for people managing their blood sugar levels.
Unlike artificial sugars, the dietary fiber in dried fruits slows down the absorption of carbohydrates, helping to prevent sharp spikes in blood sugar.
For example, raisins, known for their beneficial effects, have a low glycaemic index, meaning they don’t cause major fluctuations in glucose levels.
Additionally, many dried fruits are a good source of potassium, which not only aids in better blood sugar regulation but also lower blood pressure.
Incorporating these sweet snacks into your diet can provide a natural, healthier alternative to added sugar, offering a balanced and nutritious way to manage your overall health.
3. Reduce Weight Gain
If you’re suffering from uncontrolled weight gain, you might find it beneficial to include dried fruits in your daily meals. Some studies also found that people who eat dried fruit tend to weigh less while having an increase in diet quality compared to those who don’t.
Dried fruits can play a surprising role in helping with your weight loss goals. Thanks to their high fiber content, these snacks help keep you feeling full for longer, reducing cravings and managing portion sizes.
For instance, dried apricots are a rich source of calcium and magnesium, offering a healthy snack option that can stave off hunger for hours with only 200 calories per 100 grams.
Okra, also known as lady’s fingers, is often dehydrated and preserved in some parts of Africa. These slimy wonder fruits are fantastic for reducing appetite!
Nevertheless, though loaded with essential nutrients, moderation is key—enjoying dried fruits in controlled portions can help support weight management without adding excessive calories to your diet.
4. Prevent Cancer Diseases
Dry fruits are not only a nutritious snack but may also help in the fight against some types of cancer. Who knew these unassuming goodies could be so beneficial?
Studies suggest an inverse relationship between dry fruit consumption and certain chronic diseases, including cancer.
For instance, baobab fruit pulps, which are a concentrated source of vitamin E and phytonutrients, have been linked to cancer prevention.
Dried mangoes, another excellent source of fiber and antioxidants, are particularly effective in promoting gut health and inhibiting the oxidation of LDL cholesterol—factors that play a role in reducing cancer risk.
Their high antioxidant content helps combat the oxidative stress that contributes to chronic diseases, making dried fruits a smart, tasty addition to a cancer-preventative diet.
5. Enhance Gut Health
Fruits dehydrated from water are a fantastic food when it comes to supporting digestive health.
Loaded with high levels of soluble fiber—nearly eight times more than fresh fruits—dehydrated fruit like dried tamarind and dried figs help promote smooth digestion by adding bulk to stool and creating a balanced environment for gut bacteria.
Clinical trials have shown that dried fruits, such as raisins and dates, positively impact gut microbiota composition, enhancing overall digestive function.
Additionally, the antioxidants found in dried cranberries and pineapple rings help reduce inflammation in the intestinal lining.
6. Enhance Memory
Dried fruits, rich in essential nutrients like omega-3 fatty acids and antioxidants, can help support brain function and protect against cognitive decline.
Raisins, for example, are packed with antioxidants that shield brain cells from oxidative damage, while dried apricots, figs, and dates provide nutrients that aid in maintaining healthy neural pathways.
Incorporating dried fruits into your daily routine offers a tasty and effective way to enhance memory, focus, and mental clarity.
Additionally, the vitamins and minerals in these fruits support overall brain health, making them an ideal snack for long-term cognitive well-being.
7. Improve Cardiovascular Health
Eating dehydrated fruits like cranberries can positively affect your heart health. A recent study, shared by Science Daily, backs this up.
In the trial, 45 healthy men ate dried cranberries daily for a month, which led to an improvement in flow-mediated dilation (FMD), a measure of blood vessel function.
This indicates that some dried fruit may help lower the risk of heart disease.
Besides cranberries, dried fruits like dried guava and dried carob are rich in antioxidants and potassium, both of which contribute to heart health by improving blood circulation and maintaining proper fat levels.
However, it’s essential to eat any dried fruits moderately, as their calorie-dense nature can lead to weight gain, which is a known risk factor for cardiovascular diseases.
The trick is balancing your intake, which can help you enjoy their heart-boosting benefits without adverse effects on your health.
Conclusion
Dried fruits are a nutrient-packed, portable snack that offers a variety of health benefits, from improving bone and heart health to managing weight and blood sugar levels.
Adding them to your diet can help you enjoy their advantages while supporting overall well-being. As always, enjoy in moderation 🙂
References
https://oec.world/en/profile/bilateral-product/dried-fruits/reporter/zaf
https://www.webmd.com/osteoporosis/ss/slideshow-superfoods-for-your-bones
https://timesofindia.indiatimes.com/life-style/health-fitness/diet/6-dry-fruits-that-reduce-symptoms-of-high-blood-pressure/photostory/111652085.cms
https://pubmed.ncbi.nlm.nih.gov/21745628/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10097306/
https://www.health.harvard.edu/mind-and-mood/eating-more-fruits-and-vegetables-may-help-men-with-memory-loss
https://www.sciencedaily.com/releases/2022/03/220322111245.htm
https://pubmed.ncbi.nlm.nih.gov/36815021/
https://www.sciencedirect.com/science/article/pii/S216183132200254X