Dried fruit: Good or bad?

This is a detailed article about dried fruit and how it can affect your health.

What is dry fruit?

Dried fruit is fruit that has had almost all of its water content removed through drying methods. The fruit shrinks in this process, leaving a small, energy-rich dry fruit.

Raisins are the most common, followed by dates, prunes, figs and apricots. Other dried fruits are also available, sometimes in candy (sugar coated) form. These include mango, pineapple, cranberry, banana and apple.

Dried fruit can last longer than fresh fruit and can be a handy snack, especially on long trips without a refrigerator. Dried fruit contains many micronutrients, fiber and antioxidants.

Dried fruit has high nutritional value

A single piece of dried fruit contains the same amount of nutrients as fresh fruit, but concentrated in a much smaller package. By weight, dried fruit contains 3.5 times more fiber, vitamins and minerals than fresh fruit. Therefore, one serving can provide a large percentage of the recommended daily intake of vitamins and minerals, such as folate.

However, there are some exceptions. For example, the vitamin C content is significantly reduced when the fruit is dried.

Dried fruit in general is high in fiber and is an excellent source of antioxidants, especially polyphenols. Polyphenol antioxidants have been linked to health benefits such as improved blood flow, better digestive health, reduced oxidative damage, and reduced risk of many diseases.

Dried fruit is rich in fiber, vitamins and minerals. It is also high in phenolic antioxidants, which have many health benefits.

Health effects of dried fruit

Several studies have shown that people who eat dried fruit tend to weigh less and absorb more nutrients than those who don’t. However, these studies are observational in nature, so they cannot prove that dried fruit produces weight improvements.

Dried fruit is also a good source of many plant compounds, including powerful antioxidants. Eating dried fruit has been linked to increased nutrient intake and a reduced risk of obesity.

Raisins may reduce the risk of certain diseases. They are high in fiber, potassium, and various health-promoting plant compounds. They have low to moderate glycemic index values ​​and low insulin values. This means raisins should not spike blood sugar or insulin levels after a meal.

Studies show that eating raisins can:

– Lower blood pressure

– Improves blood sugar control

Reduces inflammatory markers and blood cholesterol

– Leads to an increased feeling of fullness

All of these factors will contribute to a lower risk of developing type 2 diabetes and heart disease.

Raisins are high in fiber, potassium, and other plant compounds. Eating raisins can improve blood sugar control, lower blood pressure and cholesterol, as well as reduce inflammation.

* Invite readers to watch the programs broadcast by Vietnam Television on TV Online and VTVGo!