Properties of dehydrated fruit

Today you will discover in detail the properties of dehydrated fruit, also known as dried fruit. It is one of the healthiest snacks that you can find, since it is the natural fruit from which a large part of the water content is extracted by different methods, thus preventing it from rotting and ripenning.

There are several good reason to consume dehydrated fruit, as there are many healthy properties of fruit in this state.

Properties and benefits of dehydrated fruit

• They provide vital energy. A portion of dehydrated fruit (25-50 gr.) Contributes to our food intake about 50-70 Kcal., Due to the high concentration of sugars (40-65 gr. Per 100 gr.). The most energetic are Raisins (278 Kcal / 100 g) followed by Dried Figs (248 Kcal) and Plums (172 Kcal / 100 g). They are therefore highly recommended food products to compensate part of the energy we consume in our daily work, especially suitable for children, infants, pregnant women, students, for people who practice sports,…. and taken in reasonable quantities (portions of 25-50 gr.) do not alter the energy values of our diet so they can be included in healthy weight loss diets.
• They offer a complete dose of micronutrients. Potassium, Calcium, Iron, Magnesium, Provitamins A and E, Vitamins B1, B2, B3,… .. are micronutrients that are between 3 and 5 times more concentrated in dehydrated fruits compared to fresh fruits. They are therefore especially recommended for people who practice long-term sports, for provisions carried by mountaineers and hikers, because they facilitate the transmission of nerve impulses to the muscles and nerves, thus avoiding cramps and premature fatigue. In addition, thanks to the aforementioned calcium and its contribution in Vitamin K, the dehydrated fruit is healthy for the bones.

• They are satiating. The feeling of fullness that dehydrated fruits give is largely due to their high fiber content, although the proportion varies substantially from one to the other. Prunes have 16 gr. of fiber and the Grapes only contain 7 gr. of fiber per 100 gr. of product. Therefore, eating a portion of these foods as a snack is ideal, while it nourishes, calms hunger, without an exaggerated contribution of calories. In fact, eating dehydrated fruit between meals has a positive influence on the hormones that regulate eating behavior.
• They help prevent anemia. People who suffer from some degree of anemia, that is, low levels of iron in the blood, are recommended to consume dehydrated fruits, especially apricot dried apricots that contain up to 7 mg. of iron per 100 gr. of product. It is also advisable to accompany them with fruit juices rich in vitamin C such as pineapple, kiwi, orange, ... in order to take better advantage of the iron.
• They help prevent anemia. People who suffer from some degree of anemia, that is, low levels of iron in the blood, are recommended to consume dehydrated fruits, especially apricot dried apricots that contain up to 7 mg. of iron per 100 gr. of product. It is also advisable to accompany them with fruit juices rich in vitamin C such as pineapple, kiwi, orange, ... in order to take better advantage of the iron.
• They are excellent antioxidants. Some of our dehydrated fruits, basically those of dark color such as Plums, Blueberries, Cherries, Grapes, ... .. are very rich in polyphenols and carotenoids that are antioxidant plant compounds. Apricot dried apricots are again by far the most prominent fruit in this selection. The intake of this type of fruit is very beneficial for good cardiovascular health, because it favors diureysis and the elimination of fluids and sodium from our body.
• They are suitable for diabetics. Dried fruits have a high concentration of simple sugars, so they do not induce a rapid rise in blood sugar concentration, most likely due to their high content of fiber, fructose, and sorbitol. People who suffer from diabetes can consume dehydrated fruit in their usual diet, as long as the consumption is rational.

Source: https://comefruta.es/propiedades-de-la-fruta-deshidratada