Health Benefits of Dried Fruit
Dried fruits offers some advantages over fresh fruits: a longer shelf life and portability. If you are watching your weight, dried fruits should be eaten in moderation as they contain significantly more calories per serving than fresh fruits. Some dried fruits contain sugars added in processing which increase its calorie content. However, dried fruits without additives offer numerous health benefits.

High Fiber

bowl of dried apricots
Dried fruits generally contains more fiber than the same-sized serving of their fresh counterparts. Fiber helps keep your digestive system running smoothly. Dried apricots, for example, contain 6.5 grams per cup, while fresh apricots contain just 3.1 grams. A cup of raisins contains 5.4 grams of fiber versus just 1.4 grams for seedless grapes. Fiber not only helps your digestive system. According to the Harvard School of Public Health, it helps prevent obesity, heart disease and some forms of cancer.


plate of dried figs
Some dried fruits are a good source of certain antioxidants, according to a 2005 study in the "Journal of the American College of Nutrition." Phenols, a type of antioxidant, are more abundant in fruits like dates and figs than in some fresh fruits, leading researchers to advise that more dried fruits be included in the American diet. Plant polyphenols have been found to fight heart disease, cancer, osteoporosis, diabetes, cancer and degenerative diseases of the brain, according to the November-December 2009 issue of "Oxidative Medicine and Cellular Longevity."

Nutrient Density

three dried prunes
Because most of the water is extracted from dried fruits, their nutrients are condensed into a small package. Dried fruits like apricots, raisins, prunes and figs contain high amounts of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium, reports the European Food Information Council.

Fat and Calories

bowl of dried raisins
Dried fruits contains little to no fat. They also contain significant calories per serving, making them a natural source of energy for athletes. They are also a good supplement for people seeking to gain weight healthfully. If you are watching your weight, you may want to limit your intake of dried fruit due to the calorie content.

1. They Keep Cancer Away
It has been proven that eating dried apples and dried apricots help keep cancer away. They contain phytonutrients and fibre which helps rid the body of cancer-causing agents.

2. Nature Box
A Nature Box is good and wholesome option due to its mixture of dried fruits, nut bars, and other baked treats. With Big Island Apple and Golden Apple Tea Biscuits, you are sure to get the benefit of fruits in a delicious treat.

3. Healthy Skin
This is something we all want. Studies show if you eat dried fruit, your skin will indeed look healthier. Fruits like mango contain Omega 3 and other fatty agents necessary for healthy skin and immune system. Raisins, or dried grapes, also contain resveratrol that slows skin aging. These are super fruits for healthy skin! Dried mango tastes just like a fruit snack, too. Just make sure you do not over indulge as mango is considered a starch and you may add a few pounds.

4. Grocery Bill
It may seem odd, yet the proof is out there. Buying dried fruits will save you dollars on your next grocery bill. Think about it; you waste money when your fruit goes bad, and you end up tossing it when it rots. If you purchase dried fruit, not only is it cheaper, but it does not spoil nearly as quickly. More bang for your buck. You can find dried apricots, dried apples, raisins and prunes at a lower cost than purchasing fresh apricots, fresh apples, plums and grapes in your local supermarket.

5. Potassium = Vital
Yes, we know how potassium helps to regulate our heart beat and lower blood pressure. Well eating a banal is not the only way to get potassium. Dried fruits such as apricots and prunes contain more potassium than fresh apricots and plums. This is due to water levels in plums and apricots versus prunes and dried apricots which contain virtually no water. Eat these to decrease your risk of hypertension and reducing your blood pressure. You and your doctor will be quite happy with the results you will achieve. *side note make sure you add exercise to your daily routine and not just trust the dried fruit.

6. More Fibre, Please!
Yes, fibre helps keeps us regular and full. How about dried fruits like cherries and figs are rich in fibre? Cherries are actually nicknamed the ‘antioxidant super fruit’ for being super rich in beta-carotene, folic acid, and fibre. Figs, on the other hand, are rich in iron, folic acid, and potassium. You should be adding more of these dried fruits into your diet.

7. Iron Rich
We all need iron, especially if we are vegetarian or vegan not receiving iron from red meat. Prunes and apricots contain a significant amount of iron per serving. This is great at preventing anemia, or are good to have in case you are already anemic and do not enjoy the side effects of iron pills. Raisins are also rich in iron along with potassium, magnesium and phosphorous which all help in blood circulation. If in doubt ask your doctor. They are sure to recommend apricots, prunes, and raisins to their anemic patients. It is also good for women who are pregnant since they recommend extra iron in their diet.

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