Discover 4 Important Health Benefits of Dried Fruits

Dried fruits are not only delicious snacks, but also full of health benefits. The only problem: they are high in calories. So which ones should you adopt and which ones should you avoid?

It is important to remember that fresh fruits are much healthier. While dried fruits also have many health benefits, they are high in calories, so those of us who want to keep their weight, should pay attention to the amount of calories. One portion of dried fruits equals to about 60 calories, and consists of 2-3 dates or apricots, 2 small figs, or a tablespoon of raisins or cranberries. This portion can be used as a substitute for a snack or as a nutritious and healthy substitute for sweets – and this is why we should not exaggerate with the quantity.
Dried fruits have important health benefits:

1. Preventing constipation

Dried fruits are effective in treating constipation, especially prunes and dried figs. This is because the high fiber content stimulates bowel activity. In addition, the high glucose concentration increases the gastrointestinal fluids that softens the digested food in the intestine, thereby improve bowel movement. A tip to prevent constipation: it is recommended to boil 2-3 prunes in a glass of water and drink in the morning on an empty stomach. Quantity can be prepared for several days in advance, and you can add a bit of honey and make from it a compote.

2. Preventing anemia

Prunes, dried apricot and raisins contain a large amount of iron. Not many know, but 100g prunes contain iron levels similar to that in 100 grams of chicken, and 100 grams of dried apricot has almost twice the iron than that of 100 grams of beef and four times than chicken. However, keep in mind that the absorption of iron from meat is better than that of plants, such as dried fruits. To increase the absorption of iron from plants, you should consume at the same meal vitamin C, found in fresh fruits and vegetables, especially strawberries, citrus, melon, pepper (capsicum), kiwifruit, tomatoes and more.

3. Strengthening the immune system

Fresh fruits and vegetables are very effective in strengthening the immune system due to the high content of vitamin C. Keep in mind that the vitamin C in dried fruit has been destroyed and oxidized. However, orange and yellow dried fruits, such as papaya, pineapple and apricots, are rich in vitamin A and beta carotene, which strengthen the immune system and are good for the skin and hair.

4. Calcium to strengthen bones

Figs, walnuts and almonds are rich in calcium, but high in calories. While 100 grams of almonds will provide 250 mg of calcium, they contain more than 600 calories, while in a low fat yogurt, for example, we obtain 220 mg of calcium but only 60 calories. So be cautious with these calorie bombs! Like almonds, other nuts also have many health benefits like calcium, omega 3 and magnesium, but they are all very rich in calories. 100 grams of almonds contain 600 calories, 100 grams of seeds (sunflower, pumpkin, watermelon) contain about 500 calories, and 100 grams of walnuts contain 650 calories.

In conclusion, dried fruit have many health benefits. They are delicious and sweet and can be a substitute for candy for both children and adults. Prepare a bowl of dried fruits regularly and place it in a central location in the house so that when we are looking for snacks, we can see and eat them. It is recommended to cut fresh fruits for children when they sit in front of the computer or TV instead of harmful snacks. Remember the great calorie value of nuts and seeds, and if you would like to keep your figure, don’t exaggerate in eating them.

Source: healthyandnaturalworld