2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Nutritionists advise to diversify our menu with dried fruits, emphasizing apricots, apples, dates, figs, raisins, prunes.
The listed fruits are rich in soluble cellulose and have a low glycemic index. This is an indicator that reflects the rate at which food is broken down in the body and converted into glucose. The low glycemic index prevents the development of various metabolic disorders.
Studies have shown that dried fruits contain many biologically active compounds, vitamins and minerals that provide their antioxidant properties and suppress the appearance of cancer, cardiovascular disease and internal inflammation.
Contrary to popular belief, dried fruits do not contain so much sugar. This makes them unique products.
Dried fruits are included in the recommendations for healthy eating in different countries around the world such as Argentina, Australia, Canada, France, Germany, Italy, Sweden, England and the United States.
Dried fruits are sweet thanks to fructose and glucose. This means that they are high in calories, but not dangerous for the figure. However, they should not be overdone.
Dried fruits are rich in antioxidants and valuable fiber. Of the antioxidants, the largest is the amount of polyphenols, which have strong protective properties and bring a number of health benefits - regulate blood pressure, improve digestion and prevent a long list of diseases. A number of studies show that moderate consumption of dried fruits as part of a healthy diet can help you lose weight permanently.
All dried fruits contain various useful substances, several times more than fresh! Dried fruits are believed to be a real treasure trove of vitamins, so eating them brings a number of health benefits.
Prunes are rich in fiber, vitamin A, B vitamins, potassium, calcium, magnesium, zinc, iodine. They are an excellent antidepressant and strengthen blood vessels.
In terms of antioxidant content, prunes are ahead of the champions in this category - blueberries.
Raisins are made from large dried grapes. They are more useful than white raisins. Cardiologists recommend raisins because of their high potassium content. Magnesium makes raisins indispensable in the fight against stress. Raisins are also recommended for the prevention of osteoporosis.
Dried fruits strengthen bones and help against chronic fatigue, thanks to high levels of calcium and zinc. It is estimated that they provide 4 times more energy than fresh.
Due to the presence of vitamin E and vitamin C, consumption of dried fruits helps prevent degenerative diseases, the risk of which increases with age.
All types of dried fruits are considered a natural means of reducing anxiety and satisfying excessive appetite - the main culprit for gaining extra pounds.
Dates contain the most vitamin B5, which increases our vitality. Dates lower the temperature. They contain a substance similar to aspirin, and also restore normal levels of calcium in the blood.
Dried apricots are rich in provitamin A and potassium, which make them useful in heart and kidney disease. They are also an excellent tool for increasing hemoglobin in the blood. Only five dried apricots a day provide the necessary amount of iron and calcium to the body.
Dried fruits improve mood, and this property makes them useful for menopausal women who have depression and extreme fatigue. A handful of dried fruits a day will do wonders not only for mental but also for physical health.
How to choose dried fruit?
Yes, dried fruits are very tasty and useful, but only if handled and stored properly. It turns out that a large part of the dried fruits on the market are further processed to have a shiny and attractive appearance. Processing aims and increasing the shelf life. However, the additional processing of the fruit includes drying in gas or petrol ovens, the use of sulfur dioxide, soaking in low-quality oil, and spreading it with glycerin to give it shine.
Some of the dried fruits (mango, pear, pineapple, blueberry) are candied, after which they are subjected to the drying process. This is even more dangerous because large amounts of sugar are consumed, which can seriously damage the waist.
To avoid negative effects, they must be selected quality dried fruits. They are well packaged (read the labels carefully) and have a clear expiration date. If you buy bulk fruits, choose those with not very attractive appearance, which are dark and even slightly wrinkled. Although not as beautiful, they taste better and retain nutrients.
Include moderate amounts in your daily menu dried plums and after only a few bites you will feel the influence of their beneficial ingredients. Dried fruits are a real gift from nature, which we must take advantage of every day.
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