Dried Fruits

Dried fruits serves as important healthful snnacks worldwide . They provide a concentrated form of fresh fruits , prepared by different drying techniques.

Dried fruits , with their unique combination of taste / aroma , are essential nutrients , fiber, and bio - active compounds . These components are convenient for healthy eating and bridge the gap between recommended intake of fruits and actual consumption.

Dried fruits are nutritionally equivalent to fresh fruits in smaller serving size , ranging on fruit ,

in current dietary recommendations in different countries.

Daily consumption of dried fruits is recommended, in order to get full benefits of nutrients.

The dried fruits project proposes to produce a variety of main tastes. The most popular are:

I - BERRIES

Blackberries, blackcurrants , blueberries , raspberries, and strawberries.

II- NON TROPICAL DRIED FRUITS

Appels , apricots , cherries, citrus fruits , figs, nectarines, peaches, pears , prunes, and raisins.

III - TROPICAL DRIED FRUITS

Bananas , dates , guavas , papayas , mangoes, passion fruits, kiwi ,and pineapples .

The dried fruits and nut industry is probably the largest end-user of dried dehydrated tropical fruit.

THE BENEFITS OF DRIED FRUITS

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Dried fruits are real stacks of energy that can help athletes before their physical activities. Indeed, half an hour to one hour before the effort, the sportsman should consume a high carbohydrate glycemic index, mineral salts and vitamins.

It would be like a ration waiting to eat in small amounts. Dried fruits are the ideal form for this. Similarly, this type of intake is also essential after a major effort for the resynthesis of muscle glycogen. This is why the sportsman spontaneously eats more after intense training or competition.

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Do you know that dried apricots are rich in vitamin A, contain fiber, iron, magnesium, potassium, sodium and vitamin B3.

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During the dehydration process, fresh fruits lose their water content but not their fiber content. This is how dry fruits are part of foods rich in dietary fiber.

This high concentration gives it an important function in the elimination of bile acids and cholesterol.

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According to research on the optimal daily nutritional value to acquire good health or at least keep it, women should consume at least 25g of fiber per day while men would take more than 38g daily.

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FIBER CONTAINER DRY FRUITS:

For 100g of dried fruit, there is an average of 5 to 14g of fiber.

Here are some pointers:

Dried fruits (100g Fiber intake

Dried apples 9g

Dried peaches 8g

Dried dates 8g

Dried prunes 7g

Dried raisins 7g

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Sources of vitamins and minerals, dried fruits are the allies of our health.

Raisins against osteoporosis

Raisins have a high content of boron (2.2 mg / 100 g), a trace mineral that promotes bone health. Eating raisins could, according to some studies, prevent osteoporosis. It would be recommended to consume 1 to 2 mg daily. The ideal being 3mg to minimize the risks. To easily reach his quota, add a handful of raisins to his yoghurt and add pecan nuts, another dry fruit rich in boron.

Appreciated by athletes for their concentration in glucose and fructose, raisins would also improve its sports performance, more than any other energy drink.

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Dry apricots against hypertension:

A diet deficient in potassium and too high in sodium is a risk factor for high blood pressure, which is itself linked to an increased risk of cardiovascular disease. The dried apricots, by their richness in potassium and weakness in sodium, would help to control the arterial pressure.

Dry apricots may also protect eyesight according to some studies. They contain beta-carotene, an antioxidant precursor vitamin A, known to improve vision.

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Dates against tiredness:

You are tired ? Rather than throw yourself on a fast sugar-rich chocolate bar, crack for a few dates. 6-8 dates bring 150 calories. Good for filling cravings and providing the energy you need.

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Prunes against constipation:

Stronger than dates, prunes are the dry fruit against constipation. Its fibers and sorbitol exert a laxative action, which relieves the intestinal transit. Ideally, we eat in the morning at breakfast.

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Figs dry against anemia:

People deficient in iron, characteristic of anemia, can fall back on dried figs. Four dried figs provide a quarter of the recommended daily iron requirements.

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Walnuts against cholesterol:

Nuts and other nuts (pistachios, almonds, hazelnuts ...) would have a beneficial action against bad cholesterol. US researchers have found that an average daily intake of 67 grams (a handful), as part of a balanced diet, could reduce cholesterol levels.

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Nutrients:

Although the drying processes of vitamin C and B vitamins, dried fruit is a more concentrated source of nutrients than the fresh variety. Grapes are a good source of iron, potassium and calcium, while dried apricots contain significant amounts of vitamin A, magnesium, iron, calcium, phosphorus and potassium. Dried plums, gold plums, are rich in potassium and copper.

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Carbohydrates:

Dried fruit is an excellent source of simple sugars, or readily available energy. Of the 23 grams of carbohydrates supplied by a serving of dried cranberries, 22 grams are single sugars and 1 gram is dietary fiber. Grapes, dried apricots and plums are even better sources of fiber.

Health Benefits:

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THE BENEFITS OF DRY FRUIT SOME DRY FRUIT ARE RICH IN OMEGA3

One of the key factors in being healthy is eating a balanced diet. Often, it is advisable to promote a diet low in saturated fats and cholesterol in favor of mono- and poly-unsaturated fats. This is to reduce the level of bad cholesterol. Among the good lipids, there are omega3 that are part of the class of polyunsaturated fats.

The main component of oleaginous-type dried fruits is fat. Some oil seed seeds are grown for oil extraction purposes for cooking.

Among these plants, we can mention: rapeseed, sunflower, peanut, soya but also sesame, almond, walnut, peanut, ... These fats are often fatty acids such as omega3 which are excellent for your health. Thus, the nut contains more omega3 than its oil which is too rich in omega6.

According to the category of unsaturated fatty acids contained in these oleaginous plants, it may be noted that almonds, hazelnuts, and macadamia nuts are good sources of monounsaturated fatty acids. Whereas cashews and pecan nuts provide more polyunsaturated fatty acids.

The dried fruits are perfect for a snack, to decorate your cooked dishes, your salads or at breakfast. But, the trouble with most of them is that they bring in too much omega 6 compared to omega 3.

This intake should therefore be balanced by the consumption of oily fish or an omega3 supplement. However, learn that walnuts are one of the only nuts without this inconvenience because it has a balanced omega-6 / omega-3 ratio.

DRY FRUIT ARE RICH IN FIBERS

Dietary fiber is carbohydrate but does not degrade during digestion. They have important functional roles in metabolism. Indeed, fibers promote the evacuation of waste and bacterial bodies. In addition, they contribute to the regulation of the intestinal transit and the modification of the intestinal flora. They also participate in carbohydrate absorption.

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REFERENCES:

"Dried Fruits : Phytochemicals and Health Effects ", CESARETTIN ALSAVAR AND FERIDOON SHAHIDI , WILEY - BLACKWELL, 2012.

" HEALTH BENEFITS of DRIED FRUITS " , REGINE STOCKMANN, HORTICULTURE AUSTRALIA , 2004 .