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The benefits and harms of dried fruits for the body. What are the benefits of nuts and dried fruits? & Nbsp Nuts and dried fruits are good for the body

In terms of the content of useful elements, dried fruits will be much healthier than fresh fruits. However, by removing the liquid, they become more concentrated and more nutritious. From dried fruits you can get carbohydrates, calcium and magnesium, phosphorus and iron, as well as pectin and fiber to improve the functioning of the gastrointestinal tract. Eating dried fruits is preferable in the cold season, when the body needs large portions of vitamins, it is convenient to take them with you as a snack.

The daily intake of dried fruits is 100-200 grams per day, if received in such an amount, they will be beneficial without the risk of gaining excess weight... Dried fruits are appropriate even in diet food for weight loss, but they should be consumed exclusively in the first half of the day, so that energy costs exceed the calorie content of dried fruits.

The most useful dried fruits are:

Dried apricots, improves bowel function, provides natural prevention of anemia and diseases of the cardiovascular system. Regular consumption of dried apricots improves the condition of the skin and hair;

Prunes, removes excess salt compounds from the body, makes the metabolism faster, the high content of carotene and pectin improves vision. Dried apricots contain a lot of potassium, this element is necessary to maintain heart health;

Raisins must be in the diet of pregnant women, as well as those with iron deficiency and vitamin deficiency. The use of raisins after a long illness or during a period of intense training promotes the rapid recovery of body tissues.

In terms of their benefits, nuts do not lag behind dried fruits, their main value lies in the high concentration of fat-soluble vitamins A and E in combination with vegetable fats for their proper assimilation. On the vegetarian menu, nuts replace meat products because they contain a lot of protein, calcium, iron and phosphorus. However, nuts will become an almost complete substitute for meat, only when several varieties are consumed at one time.

Nuts are easy to store and take with you as a snack to work or travel, they are very high in calories, so the daily intake should be limited to 100 grams.

You should be very careful when trying new varieties of nuts, as they often cause food allergies.

The most beneficial varieties of nuts are:

Pistachios are essential for those who exercise and lead a very active lifestyle, they give a lot of energy, invigorate, help to recover from high physical exertion. Provide prevention of anemia, liver and heart diseases;

Hazelnuts, a small amount of these nuts brings long-term satiety, so hazelnuts should be consumed by those who want to lose weight. Used to treat anemia, chronic fatigue, act as a prophylaxis for diabetes, varicose veins;

Almonds lead in the amount of vitamin E required for healthy skin and slowing down the aging process. The high content of protein, calcium, zinc and phosphorus makes almonds useful not only for the skin, but also for bone tissue, liver, heart and blood vessels;

Peanuts, one of the few nuts that contain folic acid, are essential for the proper functioning of the nervous system and have the ability to improve memory. Reduces cholesterol levels when consumed regularly;

Pine nut must be present in the diet of children for proper growth of the body and for the elderly to increase life expectancy. It is the leader among nuts in terms of the content of vitamins and amino acids;

Walnut neutralizes toxins inside the body and promotes the elimination of their decay products. It has the property of minimizing the manifestations of nervous disorders and improving the quality of sleep.

Other materials

Dried fruits are considered to be natural and useful product, which is suitable even for those who adhere to a diet, so they can be safely replaced with sweets. But in fact, eating them in handfuls and without knowing what the benefits and harms of dried fruits can be is not worth it. They all have different properties and affect the human body in different ways, dried fruits can both help and harm. The danger also lies in the fact that you can often buy low-quality dried fruits.

What are the benefits of dried fruits for the body?

Dried fruits are very beneficial for health, but in small quantities and when individually selected. Any fresh fruit itself is a natural source of vitamins. After processing, dried fruits retain everything beneficial features, except that now they are contained in a more concentrated form.

These are quite natural delicacies that even children love. Therefore, dried fruits are often recommended for diets, for cleansing the body, for exacerbation of diseases of the gastrointestinal tract.

But still, such foods are often high in calories:

View	What are they made of	Carbohydrates	Sugar	Calorie content
	Apricot	60–65 g	45-50 g	215–260
	Plum	57–65 g	45-50 g	230–256
	Grape	72-80 g	55–65 g	262–264
		70-75 g	50-65 g	274–277
Dried apples	Apples	68 g	62 g	199–231
Dried pears	Pears	62 g	62 g	201
Fig	Fig	57–65 g	45-50 g	257

From the following table, you can immediately see the benefits and harms of dried fruits, because you can see how many calories, carbohydrates and sugar are in your favorite dried fruits. All data are based on 100 grams. product.

One of the most popular dried fruits is dried apricots, which are made from dried pitted apricots. This is not the same as an apricot. When making the latter, the seed remains in the fruit.

Dried apricots are eaten both separately and in baked goods, they are used in the preparation of sauces, compotes. This type of dried fruit is often eaten instead of regular sweets. A big plus of dried apricots is that they do not contain as many calories as some other dried fruits, so you can eat several dried apricots at a time.

The dried apricots contain the following substances:

• Vitamins A, C.
• Potassium.
• Iron.
• Cellulose.

Not surprisingly, this dried fruit has many beneficial properties:

1. Even a few pieces of dried apricots will satisfy hunger for a long time.
2. Improves metabolic processes.
3. Normalizes bowel function, as it has a laxative and diuretic effect.
4. Will have a beneficial effect on the cardiovascular system.
5. It will have a good effect on the condition of the skin and hair.

Peel the dried apricots well before eating them. To do this, soak dried apricots in warm water for a quarter of an hour and then rinse thoroughly.

Another dried fruit that will always find a place on the table is prunes. It can be added to both desserts and meat dishes, thanks to him, you can enjoy the unusual spicy taste of cooked dishes.

There are even more useful elements in it than in dried apricots:

• Cellulose.
• Pectin.
• Vitamins C, A and group B.
• Iron.
• Potassium.
• Magnesium.

Therefore, if we turn to the question of the benefits and dangers of these dried fruits for weight loss, then we can see that prunes can be safely eaten during diets. It improves the functioning of the gastrointestinal tract, has a positive effect on the pancreas. Among all dried fruits, it is dried plums that contain the most organic acids.

Raisins are rightfully considered the most useful of all dried fruits. It can be different, but it is worth considering that white raisins contain slightly more calories than dark or black raisins.

Attention! Any type of raisins has a high calorie content, so you should not consume large quantities of it when dieting. And also do not get carried away with pastries and desserts with this dried fruit.

Otherwise, raisins provide tremendous support for your health:

1. It has a positive effect on the functioning of the lungs, kidneys, and gastrointestinal tract.
2. Normalizes blood pressure, improves heart function.
3. It should be consumed in case of anemia, as there is a lot of iron in raisins.
4. Increases hemoglobin levels.
5. Vitamin B1 ensures the normal functioning of the nervous system.
6. Strengthens the protective functions of the body.

Thanks to fructose and glucose, this type of dried fruit is a great helper for those who are engaged in physical labor. Eating for breakfast oatmeal with raisins, you will be energized for the whole day.

Dates are often substituted for sweets; they taste no worse than sweets. They should be consumed if you have a weakened immune system, and in other cases, this type of dried fruit is very useful.

Here's how many percent of the daily requirement for essential elements one glass of dates contains:

1. Fiber -47%.
2. Vitamin B6 - 12%
3. Folic acid - 7%.
4. Manganese - 19%
5. Magnesium - 15%.
6. Calcium - 5%.

Eating dates will support your cardiovascular and immune systems.

Important! You cannot eat dates if you are intolerant to fructose, as there is a lot of it in this type of dried fruit.

Dried apples are primarily useful for anemia and other diseases in which the level of hemoglobin decreases. 100 g of these apples contains almost half of the daily requirement for iron.

And also similar dried fruits are a source of fiber. Fresh apples contain much less of it, while dried apples, thanks to this composition, improve the functioning of the digestive tract and lower cholesterol. But there is no vitamin C in these dried fruits, so you cannot completely replace fresh apples with dried ones. Apples with peels are best, so try to cook them yourself.

Less popular dried fruits are pears, but they really shouldn't be overlooked.

1. Dried pears contain large amounts of organic acids, dietary fiber, glucose, fructose, vitamin C.
2. Among all dried fruits, pears contain the most antioxidants, without which normal heart function is impossible.
3. Pears contain arbutin, a natural antibiotic.
4. Dried pears should be consumed for problems with the pancreas.
5. Normalizes digestion, strengthens blood vessels.

And also this dried fruit is perfect for snacks between meals.

Specialist comment:

“Almost any fruit or berry can be turned into drying. However, the most popular dried fruits in our country include apricots, dried apricots, raisins, prunes, dates, dried apples, pears and cherries.

Dried fruits are used in diets, however, it is a misconception that they are low in calories. On the contrary, they have more calories per unit mass than fresh fruits. During grinding and drying, moisture leaves the semi-finished product and the proportion of ascorbic acid... The energy value of the product increases. A fresh apricot weighing 45 grams contains about 12 kcal, and its shriveled version - dried apricots - will tighten by only 10 grams, but will "enrich" the person who has eaten 15 kcal.

Due to the high content of glucose and fructose, dried fruits are not recommended for patients diabetes mellitus... Their daily diet can be supplemented with a maximum of 100 g of this product. For overweight people, abuse of harvested fruits will bring additional pounds. The delicacy can also harm those who have been diagnosed with inflammatory processes. duodenum and stomach. Dried pears and apples are suitable for weight loss. These fruits are low in carbohydrates and sugar. Eating them in food contributes to gentle weight loss due to pectin and fiber.

For personal safety, it is best to avoid eating exotic fruits. Ideally, it is best to dry the fruits and berries yourself. Dried fruits can and should be eaten, but everything is good in moderation! 100 g a day is enough! However, I recommend using them exclusively in the first half of the day! "

Svetlana Kozlova, nutritionist, Gorno-Altaysk

How are dried fruits made?

Usually production involves drying in the sun, but this method is not suitable for industrial production. Most often, sealed dehydrating chambers are used, which quickly remove water from a large number of fruits. In them, drying is carried out using streams of hot air or infrared radiation.

However, such methods dry fruits familiar to us - raisins, dried apricots, etc. But berries and exotic fruits like pineapple, papaya, mango are actually caramelized so that they do not lose their shape. Therefore, in fact, they are not dried fruits.

For better storage, protection from insects and giving a presentation, all dried fruits are processed detergents, vapors and pesticides:

• Raisins and dried apricots - sulfur dioxide (in its composition it is designated as E220). This increases the shelf life and gives the dried fruit a golden color.
• Fig - vegetable oils.
• Grape soaked in alkali.

In addition, fruits that have begun to deteriorate or have been damaged are often used for production. Hence the conclusion: the quality of such dried fruits is in doubt.

Important! Beautiful multi-colored fruits will bring you little benefit, as they sometimes contain up to 80% sugar.

How to choose and store dried fruits correctly?

Unfortunately, low-quality dried fruits are common. It's good if it's just candy, but often, due to chemical processing, the harm of dried fruits to the body outweighs the benefits.

When buying, pay attention to the following:

1. Fruit color is too bright.
2. Unnatural shine.
3. Bad smell or taste.

Really high quality and natural dried fruits, oddly enough, have a rather unsightly appearance. They are usually dull, dark in color and wrinkled. The bright color is usually given by dyes or sulfur dioxide.

Advice! When buying, choose dried fruits in transparent packaging so that you can appreciate them appearance.

The beneficial properties are best preserved in prunes and raisins with stalks, as well as in dates with seeds. The raisins should be neat and not sticky.

Choose dried fruits matte, without shine or cracks on the peel, as well as odorless gasoline, diesel fuel, smoke ... The latter means that the fruit was dried using a burner and in other ways, after which it is harmful to consume dried fruit.

When storing dried fruits, adhere to several important rules:

• Fruit should be stored in a cool, dry place out of direct sunlight.
• Can't be mixed different types dried fruits, as they have different aromas and moisture index. Only raisins and dried apricots can be put together.
• You can store it in glass, ceramic jars, wooden containers, plastic containers with air access, bags - cotton or canvas, jars with a vacuum system.
• Remember the expiration date. Dried apricots, prunes, dates and figs can be stored for a maximum of six months, raisins - a year.
• Protect food from insects.
• Periodically ventilate and check the stocks of dried fruits, sort them out, removing spoiled ones and drying the damp ones.

A good place to store these foods is in the vegetable section of the refrigerator.

How much to use, so as not to harm, but to help?

Despite the obvious benefits, you should not eat too many dried fruits, primarily because of their calorie content. Remember the benefits and dangers of dried fruit if you are on a diet. Overeating can lead to weight gain. It is best if you consume no more than 200 grams per day. of this product.

Ideally, snacks from dried fruits several times a day.

It is not necessary to eat dried fruits separately, they can be added to different dishes, they go well with cottage cheese, cereals.

To prevent dried fruits from being too hard, pour boiling water over them for five to seven minutes. At the same time, you will disinfect them and get rid of insects that may be in the fruit.

Harm, contraindications and undesirable consequences

First of all, you need to remember about the calorie content of dried fruits, as well as about the high sugar content. Therefore, those who go on a diet should be careful with dried fruits. As for the benefits and harms of dried fruits for diabetes, it is better for diabetics to refuse them. Blood sugar levels may rise too much.

The same applies to people with inflammation of the stomach and duodenum. Coarse fiber irritates the mucous membrane, and when you chew tough dried fruits for too long, a lot of gastric juice is released.

We'll have to refrain from this delicacy and in cases of individual intolerance and allergies.

With excessive use, the following consequences are possible:

1. The reproduction of yeast fungi, which is facilitated by a sweet environment, as a result - disturbances in the work of the gastrointestinal tract, bloating.
2. The multiplication of bacteria in the oral cavity, as pieces of dried fruit easily stick to the teeth.
3. Dehydration of the body due to the low moisture content of dried fruits.

Dried fruits are undoubtedly very useful, they contain many substances necessary for the normal functioning of our body. But, as in other cases, you need to not overdo it, do not eat too many of them, otherwise the consequences can override all the beneficial effects.

It is important to take into account your condition, the characteristics of the body, the qualities that the dried fruits themselves have ... The method used in the manufacture also plays an important role. Always choose a natural product, remember that the unnaturally beautiful appearance of dried fruits means that in front of you is more candy than a natural and healthy delicacy.

Dried fruits are a real storehouse of vitamins and minerals. They strengthen our immunity, protect against vitamin deficiencies, and replace harmful sweets and sugar for those who lead a healthy lifestyle. Dried fruits fit perfectly into our daily diet, inspiring us to try new salad and dessert recipes. They also just cheer up with their natural sweetness. Almost all dried fruits are good for our health, but there are also undisputed leaders among them. Top 10 healthy dried fruits ─ in our review.

Figs are the leader in dietary fiber content (100 g of this product contains 63% of fiber from daily allowance). It is very beneficial for women's health as it contains a huge amount of compounds and minerals that have a beneficial effect on female body... For example, folic acid, which is essential during pregnancy.

Figs are rich in potassium - its merit in reducing high pressure... Dietary fiber, which is found in excess in figs, improves intestinal motility.

If dried figs taste salty and sour, then their shelf life has expired and the product should not be eaten. Quality dried figs should not feel dry or rough to the touch. Choose fruits that are beige or light brown, matte, relatively soft to the touch.

Most useful for the gastrointestinal tract.

Dried apricots

Dried apricots are one of the most favorite dried fruits among those who love sweets. Adherents healthy way life replaces sweets and other sweets with it, which is very beneficial for health.

Dried apricots are rich in vitamin A (60% of the daily dose in 100 g of the product), so its use will have a beneficial effect on the condition of the hair and skin, as well as vitamin C, potassium, iron and fiber.

When choosing dried apricots, give preference to matte dried fruits. Bright, shiny, beautiful dried apricots should alert you - probably, the fruit was treated with chemicals during drying. Before use, it is advisable to clean the dried apricots well - soak them in warm water for 15 minutes, then rinse under running water.

Most useful for the cardiovascular system, skin.

Due to its dietary properties, prunes are one of the best products for those who care about their weight. Dried plums are rich in fiber and pectins, which has a positive effect on the intestines. This is a real storehouse of vitamins and minerals: prunes contain vitamins C, A, B vitamins, iron, potassium, magnesium. Also, prunes are one of the leaders in terms of the content of organic acids (175% of the daily dose in 100 g of the product).

Prunes are not only useful, but also versatile in use. In addition to using it in its pure form, you can add it to pilaf and meat dishes (dried fruit gives them a piquant taste), prepare desserts, salads, and various vitamin drinks with it.

Most useful for the pancreas, intestines.

Raisin

There is a place for raisins: pancakes, pastries, curd casseroles or fresh cottage cheese, cereals, salads, meat dishes. Most of all in dried grapes vitamin B1 (thiamine), which is necessary for the normal functioning of the nervous system. Due to their low sodium content, raisins are more suitable than other dried fruits for high blood pressure. It is good for dental health, improves vision, and due to its iron content (20% of the daily value in 100 g of product) it is useful for anemia.

Dried grapes are rich in fructose and glucose, so they are recommended to be added to the diet for people doing hard physical work. Raisins are one of the most readily available sources of vitamins and minerals. Just one handful of raisins added to oatmeal for breakfast will bring invaluable benefits to your body.

Most useful for the nervous system, in case of anemia.

Dried apples are an affordable and decent source of iron (43% of the daily value in 100 g of product), which is necessary for oxygen transport. For the same reason, they are useful for anemia and other diseases associated with low hemoglobin levels.

Dried apples are a storehouse of dietary fiber. While fresh fruits contain 15% of the daily value of fiber, dry fruits contain 48% per 100 g of product. With moderate consumption of dried apples, cholesterol levels are reduced, and work improves. digestive system... On the other hand, dehydrated apples lack vitamin C, so you should not completely replace fresh fruits with them, so as not to deprive your body of this valuable compound.

Dried apples are healthy to eat with their peels, which are very rich in antioxidants. Therefore, if you are drying apples yourself, do not peel them.

Most useful for anemia, for the digestive system.

Dried pear

Dried pears are less popular than apples, raisins and prunes, but they rank well on the list of the healthiest dried fruits. It is rich in organic acids (75% DV), dietary fiber, glucose and fructose, and vitamin C (13% DV).

Among dried fruits, pear is the leader in the high content of antioxidants that protect the heart. Dried pear contains arbutin, a natural antibiotic. Dried fruit is useful for problems with the pancreas, improves digestion, strengthens the walls of blood vessels.

Dried pears are good for satisfying hunger, so you can snack on this dried fruit in between meals.

Most beneficial for the heart.

Dried cherries are valued for their high content of pectin substances that normalize intestinal motility. It is useful for the circulatory system, normalizing blood clotting, being a good prevention of blood clots.

Dried cherries are the undisputed leader among dried fruits in terms of beta-carotenes, known as powerful antioxidants.

It should be said that dried fruit is an excellent source of vitamins and minerals. So, a handful of berries contains the daily norm of magnesium and cobalt.

Most useful for the circulatory system.

Dried mangoes

High-quality, ripe tropical mango fruits are rarely found on supermarket shelves, so we advise you to pay attention to dried mangoes, in which all the beneficial properties of fresh fruit are fully preserved.

With regular use of this dried fruit, the functioning of the digestive system and intestines improves - and all thanks to the presence of a large amount of dietary fiber in the product. There is no doubt about the benefits of dried mango for the cardiovascular system and the nervous system. This dried fruit is a natural cocktail of vitamins (A, C and E) and antioxidants. By introducing it into your diet, you will strengthen your immunity and improve the condition of your skin and hair.

Use flavored dried fruit chunks as a natural substitute for sugar. Add them to cereals, various desserts, curd masses, and the dish will become not only more delicious, but also healthy.

Most useful for the digestive and cardiovascular systems.

Dates are a healthy alternative to sweets and candies. A glass of dried dates meets almost half of your daily fiber requirement (47% of your daily requirement).

Dates are a complex of vitamins and minerals that strengthens the immune system. So, one cup of dried fruits provides 12% of the daily value of vitamin B6, 7% folic acid, 19% manganese, 15% magnesium, 5% calcium. Dried dates are the leaders among dried fruits in terms of polyphenol content.

Dates contain an excess of fructose, so this dried fruit should be excluded from the diet for food intolerance to fructose.

Most beneficial for the heart and immune system.

Dried melon

Melon is a fragrant, juicy and sweet fruit. It is valuable dietary product, which is easily absorbed by our body and, due to its high fiber content, improves digestion and bowel function. Dried melon retains all the beneficial properties of fresh fruit.

Dried fruit contains a large amount of trace elements and amino acids. Dried melon is prized for the presence of folic acid, B vitamins, fiber, potassium and sodium, beta-carotene. It is rich in vitamin C, which strengthens our immunity, has a beneficial effect on the nervous and cardiovascular system, indicated for anemia, constipation, urolithiasis.

Most useful for immunity.

Dried fruits are one of those foods that we hear about since childhood, but we rarely use them in our daily diet. Meanwhile, these are valuable and affordable sources of a huge amount of nutrients and good way have a snack between meals.

Dried fruits are the healthiest alternative to sweets. So, you can replace regular candies with more useful sweets from dried fruits. The fastest and easiest option is to grind nuts and dried fruits in a blender with a little water and a pinch of salt, form into balls and, if desired, roll in coconut or sesame seeds. You will end up with delicious, sweet and healthy candies!

Dried fruits and dried vegetables Are fruits and vegetables from which water is removed by drying. The concentrated high-calorie fruit remains. Most often they want to buy dried fruits - raisins, dried apricots, prunes, apples, pears, figs ... Popular dried vegetables - onions, garlic, carrots, bell peppers, beets .

Advantages of dried fruits and dried vegetables:

• stored longer
• less space and weight
• more vitamins and calories

Dried fruit production

Usually production involves drying in the sun, but this method is not suitable for industrial production. Most often, manufacturers use sealed dehydrating chambers that quickly remove water from a large number of fruits. In them, drying is carried out using streams of hot air or infrared radiation. Drying without heating will more preserve the benefits of the fruit.

Drying is suitable for fruits - raisins, dried apricots, etc. There is a method - sublimation products ... Can be found sublimated berries. Dried fruits can be called a product in which only fruits are used. If sugar is added, then it can be called candied fruit. Exotic fruits (pineapple, papaya, mango) are often caramelized to keep them in shape. Therefore, it is correct to call them candied fruits. Read the composition when buying.

Unfortunately, for the manufacture of dried fruits, sometimes fruits that have begun to deteriorate or have been damaged are not neglected. Hence the conclusion: the quality of such dried fruits is in doubt.

For better storage, protection from insects and giving a presentation, all dried fruits are treated with detergents, vapors and pesticides:

• Raisins and dried apricots - sulfur dioxide (in its composition it is designated as E220). This increases the shelf life and gives the dried fruit a golden color.
• Fig - vegetable oils.
• Grape soaked in alkali.

Besides

Important! Beautiful multi-colored fruits will bring you little benefit, as they sometimes contain up to 80% sugar.

What is the harm of dried fruits and vegetables

1. Manufacturers use chemicals in production
2. Concentration requires smart consumption

Manufacturers add preservative E220 to dried fruits. It is a water-retaining chemical. For the body - to put it mildly, not useful.

Test your nearest store: Go to any convenience store. 99% of all presented dried fruits will be with E220 preservative. It's not worth buying. Sad? Yes. But there is a way out:

• Search in stores without E220. Often this the shops proper nutrition, online shopping
• Buy in the south from grandmothers
• Dry yourself
• Search the market (not an option). It's the same as in stores.

Always read the composition. I do not exclude unscrupulous manufacturers hiding the full composition. But more often the composition is written honestly. If there is a preservative, they will write it.

Dried fruits are considered to be a natural and healthy product, suitable for diets and weight loss. It is believed that they can safely replace sweets. It's true. But you should not use them in handfuls and without knowing the properties of a particular dried fruit. They all have different properties and affect the human body in different ways. Dried fruits can both help and harm.

The benefits of dried fruits for the body

Dried fruits are very beneficial for health, but in small quantities and when individually selected. Any fresh fruit itself is a natural source of vitamins. After processing, dried fruits retain all the beneficial properties, except that now they are contained in a more concentrated form.

These are quite natural delicacies that adults and children love. Dried fruits are often recommended for diets, for cleansing the body, for exacerbation of diseases of the gastrointestinal tract. They are both high in calories and carbohydrates. Both nutritious and cleansing.

Types and composition of dried fruits:

View	What are they made of	Carbohydrates	Sugar	Calorie content (per 100g)
Dried apricots	Apricot	60-65 g	45-50 g	215-260
Prunes	Plum	57-65 g	45-50 g	230-256
Raisin	Grape	72-80 g	55-65 g	262-264
Dates	Dates	70-75 g	50-65 g	274-277
Dried apples	Apples	68 g	62 g	199-231
Dried pears	Pears	62 g	62 g	201
Fig	Fig	57-65 g	45-50 g	257

The table shows that dried fruits are high in calories and contain a lot of carbohydrates. Dried fruits it is a nutritious product.

Dried apricots benefit

Dried apricots are one of the most popular dried fruits. This dried fruit is made from dried pitted apricots. This is not the same as an apricot. When making the latter, the seed remains in the fruit.

Dried apricots are eaten both separately and in baked goods, they are used in the preparation of sauces, compotes. This type of dried fruit is often eaten instead of regular sweets. Dried apricots less high-calorie product than a date.

The dried apricots contain the following substances:

• Vitamins A, C.
• Potassium.
• Iron.
• Cellulose.

Not surprisingly, this dried fruit has many beneficial properties:

1. Even a few pieces of dried apricots will satisfy hunger for a long time.
2. Improves metabolic processes.
3. Normalizes bowel function, as it has a laxative and diuretic effect.
4. Will have a beneficial effect on the cardiovascular system.
5. It will have a good effect on the condition of the skin and hair.

If the dried fruit is soaked, it will become soft and delicious.

Prunes benefit

Another dried fruit that will always find a place on the table is prunes. It can be added to both desserts and main dishes. Thanks to him, you can get an unusual piquant taste of dishes.

There are even more useful elements in it than in dried apricots:

• Cellulose.
• Pectin.
• Vitamins C, A and group B.
• Iron.
• Potassium.
• Magnesium.

If we turn to the question of the benefits and dangers of these dried fruits for weight loss, then we can see that prunes can be safely eaten during diets. It improves the functioning of the gastrointestinal tract, has a positive effect on the pancreas. Among all dried fruits, it is dried plums that contain the most organic acids.

Raisins benefit

Raisins are rightfully considered the most useful of all dried fruits. It can be different, but it is worth considering that white raisins contain slightly more calories than dark or black raisins.

Attention! Any type of raisins has a high calorie content, so you should not consume large quantities of it when dieting. And also you should not eat it with diabetes.

Otherwise, raisins provide tremendous support for your health:

1. It has a positive effect on the functioning of the lungs, kidneys, and gastrointestinal tract.
2. Normalizes blood pressure, improves heart function.
3. It should be consumed in case of anemia, as there is a lot of iron in raisins.
4. Increases hemoglobin levels.
5. Vitamin B1 ensures the normal functioning of the nervous system.
6. Strengthens the protective functions of the body.

Thanks to fructose and glucose, this type of dried fruit is a great helper for those who are engaged in physical labor. Eating oatmeal with raisins for breakfast will energize you for the day.

Date benefits

Dates are often substituted for sweets; they taste no worse than sweets. They should be consumed if you have a weakened immune system, and in other cases, this type of dried fruit is very useful.

Here is the% of the daily requirement of elements in 1 glass of dates:

1. Fiber -47%.
2. Vitamin B6 - 12%
3. Folic acid - 7%.
4. Manganese - 19%
5. Magnesium - 15%.
6. Calcium - 5%.

Eating dates will support your cardiovascular and immune systems.

Important! You can not eat dates with diabetes (fructose intolerance), as there is a lot of it in this type of dried fruit.

Apples benefit

Dried apples are primarily useful for anemia and other diseases in which the level of hemoglobin decreases. 100 g of these apples contains almost half of the daily iron requirement.

And also similar dried fruits are a source of fiber. Fresh apples contain much less of it, while dried apples, thanks to this composition, improve the functioning of the digestive tract and lower cholesterol. But there is no vitamin C in these dried fruits, so you cannot completely replace fresh apples with dried ones. Apples with peels are best, so try to cook them yourself.

Pear benefit

Less popular dried fruits are pears, but they really shouldn't be overlooked.

1. Dried pears contain large amounts of organic acids, dietary fiber, glucose, fructose, vitamin C.
2. Among all dried fruits, pears contain the most antioxidants, without which normal heart function is impossible.
3. Pears contain arbutin, a natural antibiotic.
4. Dried pears should be consumed for problems with the pancreas.
5. Normalizes digestion, strengthens blood vessels.

And also this dried fruit is perfect for snacks between meals.

Almost any fruit or berry can be dried. However, the most popular dried fruits in our country include apricots, dried apricots, raisins, prunes, dates, dried apples, pears and cherries.

Dried fruits are used in diets, however, it is a misconception that they are low in calories. On the contrary, they have more calories per unit mass than fresh fruits. During grinding and drying, moisture leaves the semi-finished product and the proportion of ascorbic acid is significantly reduced. The energy value of the product increases. A fresh apricot weighing 45 grams contains about 12 kcal, and its shriveled version - dried apricots weighing 45 grams - 60 kcal.

Due to the high content of glucose and fructose, dried fruits are not recommended for patients with diabetes mellitus. Their daily diet can be supplemented with a maximum of 100 g of this product.

For overweight people, abuse of harvested fruits will bring additional pounds. Only dried pears and apples are suitable for weight loss. These fruits are low in carbohydrates and sugar. Eating them in food contributes to gentle weight loss due to pectin and fiber.

The delicacy can also harm those who have been diagnosed with inflammatory processes of the duodenum and stomach.

For personal safety, it is best to avoid eating exotic fruits.

Ideally, it is best to dry the fruits and berries yourself. Dried fruits can and should be eaten, but everything is good in moderation! 100 g a day is enough! However, I recommend using them exclusively in the morning!

What is the right way to buy dried fruits

Unfortunately, low-quality dried fruits are common. Often, due to chemical processing, the harm of dried fruits to the body outweighs the benefits.

When buying, pay attention to:

1. Fruit color is too bright.
2. Unnatural shine.
3. Bad smell or taste.

The bright color is usually given by dyes or sulfur dioxide.

High-quality and natural dried fruits, oddly enough, have a rather unsightly appearance. They are usually dull, dark in color and wrinkled.

The beneficial properties are best preserved in prunes and raisins with stalks, as well as in dates with seeds. The raisins should be neat and not sticky.

When buying, choose dried fruits matte, without shine or cracks on the peel, as well as odorless gasoline, diesel fuel, smoke... The latter means that the fruit was dried using a burner and in other ways, after which it is harmful to consume dried fruit.

How to store dried fruits

When storing dried fruits, adhere to several important rules:

• Fruit should be stored in a cool, dry place out of direct sunlight.
• You cannot mix different types of dried fruits, as they have different aromas and moisture index. Only raisins and dried apricots can be put together.
• You can store it in glass, ceramic jars, wooden containers, plastic containers with air access, bags - cotton or canvas, jars with a vacuum system.
• Remember the expiration date. Dried apricots, prunes, dates and figs can be stored for a maximum of 6 months, raisins - 1 year.
• Protect food from insects.
• Periodically ventilate and check the stocks of dried fruits, sort them out, removing spoiled ones and drying the damp ones.

A good place to store these foods is in the vegetable section of the refrigerator.

How much to use, so as not to harm, but to help?

Despite the obvious benefits, you should not eat too many dried fruits, primarily because of their calorie content. Remember the benefits and dangers of dried fruit if you are on a diet. Overeating can lead to weight gain. It is best if you consume no more than 200 grams per day. of this product.

Ideally, snacks from dried fruits several times a day.

It is not necessary to eat dried fruits separately, they can be added to different dishes, they go well with cottage cheese, cereals.

To prevent dried fruits from being too hard, pour boiling water over them for five to seven minutes. At the same time, you will disinfect them and get rid of insects that may be in the fruit.

Eat wisely!

And be healthy!

Would like to buy natural dried fruits in the online store -

Are you sure you know absolutely everything about the benefits and not quite the benefits of dried fruits? Don't rush to answer. Therefore, even experienced nutritionists and biologists cannot give an answer with absolute certainty. There are several points of view on this matter. Some believe that these same "fruits in shrinkage" are not so useful, others, on the contrary, argue about the impeccable properties of dried fruits, which more than have a beneficial effect on the human body.
Let's try to understand the pros and cons, putting on two scales: "usefulness" and "delusion", in the characteristics of dried candied fruits, nuts and other delicacies we love.
Let's start with the most common misconceptions, so.

Product	Energy value, kcal	Water, g	Proteins, g	Fat, g	Carbohydrates, g
Pear	246	24,0	2,3	-	62,1
Prunes	264	25,0	2,3	-	65,6
Dried apricots	272	20,2	5,2	-	65,9
Apples	273	20,0	3,2	-	68,0
Peaches	275	18,0	3,0	-	68,5
Raisins with pits	276	19,0	1,8	-	70,9
Dried apricots	278	18,0	5,0	-	67,5
Raisins raisins	279	18,0	2,3	-	71,2
Cherry	292	18,0	1,5	-	73,0

Nuts. The benefits of nuts
I think it's time to move on to the nuts. All nuts have a fairly high calorie content, but if we are not talking about the "diet" as such, but about the benefits for the body, then nuts are benefits in their pure form. Read and draw conclusions. So…
The benefits of walnuts
Walnut is not just a great delicacy, but also an unconditional help to your health. Nuts help with anemia, disease, heart disease, dermatitis, colds. In addition, walnuts have a calming effect and are indicated for insomnia and nervous disorders. A walnut is necessary for pregnant women, nursing mothers, as well as during the recovery period after surgery. Has a beneficial effect on the body's immune system.
The benefits of almonds
Sweet almonds are useful for hypertension, obesity, stomach and duodenal ulcers, asthma, pleurisy, heartburn. In addition, sweet almonds are recommended for all persons over the age of thirty as a preventive measure against atherosclerosis with high cholesterol levels. Bitter almonds are indicated for use as a prophylactic agent in the treatment of diseases of the kidneys, upper respiratory tract, as well as in the treatment of certain diseases of the genitourinary system in women.
The benefits of hazelnuts
Hazelnuts are pure protein. It is used as a prophylaxis against obesity, it is indicated for diabetes, chronic fatigue, phlebitis and varicose veins, enlarged prostate gland, arterial hypertension. Hazelnuts are used in the treatment of chronic anemia.
The benefits of peanuts
Peanuts. Many consider this fruit useless, I hasten to convince you. Peanuts have a beneficial effect on tissue function, promote cell growth and renewal. It is used as a choleretic agent. Peanuts help lower blood cholesterol levels. In addition, it increases potency and has a wonderful effect on libido. It also improves memory, the ability to concentrate, and is indicated for insomnia and fatigue.
The benefits of cashews
Cashews are a delicious sweet slightly curved fruit that perfectly strengthens the immune system, in addition, cashews normalize metabolic processes in the body, and are indicated for anemia, psoriasis and heart diseases.
The benefits of pistachios
Pistachio. This small greenish nut is able to help during the period of great physical and mental stress, as it activates the brain and at the same time has a tonic and restorative effect on the entire body. Pistachios are useful for people suffering from pulmonary tuberculosis, with anemia, arrhythmia and thrombophlebitis.
Conclusion: dried fruits contain a huge amount of nutrients. 5-6 pieces of dried fruits, eaten daily, improve the condition of the skin, hair and nails, in addition, dried fruits are an excellent immunomodulator. Such a delicacy is useful for both children and adults.