Dry Fruits Benefits And Side Effects Explained

There is plenty of conflicting information about dried fruits. A fraction believes they are very healthy because of their nutrients, whereas others claim they are just like sweets. This piece will help you understand if dried fruits are good or bad for the body. As the name suggests, dried fruits are fruits whose water content has been eliminated. There are different ways of removing water content. During the drying process, the fruit shrinks In terms of size. Apricots, dates, raisins, figs and prunes are common types of dried fruits. There are other fruits that can sometimes be candied after being dried. Dried fruits last longer when compared to fresh fruits. This makes them good for carrying around.

Dried Fruit contains antioxidants, fiber and micronutrients

All dried fruits are very nutritious. They contain different types of nutrients. This is what makes people frequently consume them. The nutrient levels in dried fruits don’t depreciate, even when condensed. Minerals, vitamins and fiber are some nutrients found in dried fruits. This is the reason one serving of dried fruits will boost your body with different kinds of nutrients. However, some nutrient levels significantly reduce in dried fruits. Vitamin C is one of the nutrients that significantly reduce. Fiber and antioxidants increase in levels. Antioxidants such as polyphenols commonly found in dried fruits. This is one of the reasons dried fruits are linked with plenty of health benefits. These antioxidants reduce risks of some chronic conditions.

What are the health benefits of eating dried fruits?

Dried fruits are commonly known for facilitating weight loss. They also inject high amounts of nutrients into the body. People who regularly eat dried fruits are linked with numerous health benefits. Here are some of these benefits:

Raisins reduce probability of contracting some diseases

Raisins are examples of dried fruits. They contain high amounts of potassium, fiber and plant compounds. This combination reduces the probability of some diseases. Below are how raisins perform their functions:

  • They help keep blood sugar levels at bay.
  • Raisins help lower blood pressure levels.
  • It reduces the levels of bad cholesterol in the blood.
  • Raisins have fiber that makes you full. This reduces the probability of being obese.

All the above factors can trigger heart disease or types 2 diabetes if not managed.

Prunes help fight different diseases

Prunes are also dried fruits. They are considered natural laxatives. This trait makes them effective in fighting different diseases. Prunes contain vitamin K, beta- carotene, potassium and fiber. This dried fruit can significantly help people suffering from constipation. It does this by improving the stool consistency. Prunes also contain antioxidants that prevent the spread of bad cholesterol in the blood. This act prevents cancer and heart complications. Mineral Boron found in prunes helps in fighting osteoporosis. This dried fruit also make a person full for a long period. Therefore, it can be used to keep blood sugar levels at bay.

Dates help during pregnancy

Dates are one of the sweetest dried fruits. They also contain high amounts of iron, potassium, fiber and some plant compounds. Dates contain high amounts of antioxidants. Their levels cannot be compared to that of any member of dried fruits. These antioxidants reduce oxidative damage on any part of the body. Furthermore, they cannot trigger high blood sugar levels. Dates can also help expectant women in numerous ways. First, helps in cervical dilation if taken on the last weeks of pregnancy. This reduces the possibility of getting induced. Dates can also boost fertility in men.

Things to take care

Dried fruits also have some negative effects. Below are some things you should pay attention to:

Dried fruits have high calories and natural sugar

Dried fruits contain high amounts of sugar and calories. They are mostly in terms of fructose and glucose. Dates contain high amounts of natural sugar and calories. They are followed by raisins, apricots and lastly prunes. High amounts of sugar and calories intake is linked to weight gain. You also risk developing heart complications and type 2 diabetes in the long run.

Skip candied dried fruits

Some people go an extra mile and add either syrup or added sugar on the dried fruits. This makes them more delicious. Sadly, these additives increase the risks or some chronic conditions such as cancer, heart condition and obesity. Carefully read the ingredients before purchasing any candied dried fruits.

Be on the lookout for preservations

Some dealers add sulfites as preservatives on their dried fruits before selling them. Sulfites give dried fruits an appealing look. There are some individuals who are allergic to sulfites. Such people might experience asthma attacks, skin rashes or even cramps. Avoid dried fruits that are bright in color. Such fruits are more likely to have sulfites. There are instances where dried fruits are improperly handled or stored. This might trigger contamination, which can be harmful to those who consume it.

Bottom line

There is no meal that doesn’t have the good and the negative sides. It is evident that dried fruits have plenty of nutrients and components, which are likely to benefit the body in numerous ways. However, you should consume dried fruits with moderation. Avoid dried fruits that have added sugars and preservatives. Such fruits don’t benefit the body in anyway.