Delicious as a snack, dried fruits are an excellent source of vitamins and minerals. There is a wide variety of them just as much as fresh fruit, or even more … Discover these little gems and all the health benefits of dried fruits.
When we talk about dried fruits, we are referring to fresh fruits that have been dried (apricot, fig, date, pineapple, prune, grape, cranberry…).
Some fruits, in fact, are naturally dry, while others need to be dehydrated. The latter retain their original taste by being a little more concentrated.
Dried fruits each have specific virtues, but all have the disadvantage of being often poor in vitamin C (which cannot withstand drying) and high in calories (for 100 g of dried fruits there are between 200 and 300 kcal).
The benefits of dried and dehydrated fruits
Daily consumption of dried fruits is beneficial for health because they are rich in nutrients (vitamins, fibers, trace elements and minerals), and are cholesterol free. It is enough to consume a small amount of it to fill up with energy and vitamins. It is not for nothing that marathon runners and other sportsmen adore it.
The oleaginous fruits are excellent appetite suppressants. They provide a feeling of fullness and thus prevent not only weight gain but also snacking throughout the day. They are also rich in protein and therefore very well suited to vegetarian diets.
Raisins help fight againstosteoporosis thanks to their richness in boron. As for dried apricots, they are useful against hypertension thanks to their low sodium level and potassium content. Dates are appreciated for their usefulness against fatigue and lack of energy. While prunes are known for their laxative properties: rich in fiber and sorbitol, they relieve constipation and promote intestinal transit.
How to choose dried fruits?
We recommend them organic dried fruitbecause their conventional equivalents are often treated with chemical fertilizers. These substances make them lose all their assets. However, consuming dried fruits for their benefits is quite simply useless, if they contain traces of pesticides.
Also, be careful not to make a mistake: an organic dry apricot, for example, is brown while a traditional equivalent has a fluorescent orange color. This difference is not the result of chance; it is due to the presence of sulphite in conventional dried fruits, which gives them an acidic taste while those which are organic have a delicious taste. Dried fruits can be stored easily, on average one year and no more than 18 months, if they are protected from air and humidity.
Dried fruits are a real delight, whether tasted plain or integrated into different culinary preparations, such as starters or salads, main courses, desserts, yogurts, creams, etc.
We make you discover our top 10 dried fruits, as well as their health benefits.
What are the best dried fruits?
1- Apricot
By its fiber content, apricot facilitates digestion, regulates intestinal transit and promotes the elimination of toxins thanks to vitamin A. It tones the skin. Apricot helps fight external aggressions and skin infections. It facilitates tanning and protects against ultraviolet rays.
2- Fig
The fig is the fruit of the fig tree which has a green or purplish color. Soft and sweet, the fig offers excellent levels of minerals, fibers, antioxidant compounds and represents a laxative and a natural slimming ally. Rich in carbohydrates and proteins, the fig is very nourishing and relieves coughs and hoarseness. It is very popular in desserts and is ideal for sandwiches and refreshing drinks.
3- Date
Cultivated in palm groves and native to the Persian Gulf, the date is the fruit of the date palm. Rich in vitamins A and B, it also has a high content of potassium (650 mg) and magnesium (65 mg). It constitutes a great source of antioxidants and has anti-inflammatory properties.
Its fiber composition is beneficial against constipation and aids digestion. Make sure you drink enough water if you consume it in large quantities. However, people with diabetes should consume it in moderation because it is very sweet.
4- Pineapple
Like the banana, the pineapple is the tropical fruit par excellence. It immediately makes one think of the sun and weighs 1.8 kg on average.
Pineapple is very rich in potassium, manganese, bromelain, and fiber. It is therefore very useful for bones, blood, digestion, and is a excellent anti-inflammatory.
Pineapple is a fruit that has many health benefits. He is ideal for detox, fat metabolism and useful against painful periods.
5- Grape
The grape is a fruit in clusters and bursting with flavor. Its color varies from green to black and it is advisable to consume it in moderation. Antioxidant and very energetic, grapes contain interesting amounts of melatonin. It’s a asset for the heart and vessels and it helps to limit the formation of bad cholesterol.
Indeed, very rich in potassium and sodium, grapes contain a good amount of vitamin B. It can be enjoyed for breakfast, aperitif, lunch or afternoon tea.
6- Lingonberry
Lingonberry stands out from its cousins by its draining and antibacterial power. But this fruit can also help improve digestion, stop diarrhea, regulate transit and soothe pelvic pain.
In addition to this antispasmodic action, there are antiseptic properties which are effective against urinary tract infections, especially recurrent cystitis. Lingonberry therefore prevents bacteria from adhering to the lining of the bladder and limits the proliferation of pathogenic germs.
Its richness in potassium and manganese contributes to muscle health, and maintaining blood pressure.
7- Banana
Fruit of the banana tree, the banana has a thick, tender, sweet, yellow or other skin depending on the variety. It is a fruit rich in vitamins, fiber and carbohydrate, which is a great source of energy. She is good for concentration thanks to its potassium content and effective against nervousness by its vitamin B content. Bananas also promote good digestion thanks to its fiber content which stimulates intestinal transit.
This exotic fruit is rich in prebiotics, a fermentable sugar used to feed probiotics. It protects the stomach by stopping hyperacidity and reducing irritation. It is a food recommended in case of diarrhea, especially in babies.
8- Cherry
Cherry is a little more caloric than other fruits. Rich in vitamin A and omega-3 and -6. She is precious to the heart because it helps reduce triglyceride and cholesterol levels. By its antioxidant content (anthocyanin), it allows the body to lower blood sugar more quickly and more effectively after a meal.
9- Kiwi
The kiwi is a fruit native to China. It is shaped like a large egg, the hairy shell of which is greenish-brown in color. It contains a important part of vitamins, trace elements and minerals.
Source of energy, it promotes the regeneration of cellular tissues. The kiwi is rich in antioxidants, it helps slow cell aging, and to fight against certain cancers and chronic diseases. Its fiber content helps fight constipation and prevent cardiovascular disease. It is eaten as is, peeled or mixed in a salad with other fruits.
10- Apple
Thanks to its richness in iron, phosphorus and especially bromine (a substance that helps soothe the nervous system), the apple helps toalleviate mood swings, reduce feelings of fatigue and depression.
The apple has antioxidant power and helps lower blood cholesterol. She is, indeed, a excellent appetite suppressant thanks to pectin and strengthens bones. It is good for transit and helps fight constipation.
11- Prune (bonus)
We were not going to leave like that without mentioning the star of dried fruits. Prunes are a variety of large black plums, which are eaten dried. You can snack on them plain, like candy. But you can also integrate them into culinary preparations. To do this, simply add them during cooking (with white meats, rabbits, poultry, etc.) or integrate them into fruit or vegetable compotes.
Everyone knows the laxative effect of prunes. This is explained by the fibers it contains (mainly cellulose and pectin), but also by the presence of sorbitol. It is a substance from the sugar family, which acts on the gallbladder and on transit. The prune produces a rapid effect on the transit, without irritating the intestinal walls. What accelerate the intestinal elimination very gently.
