Dried fruits are a natural product made by drying ripe fruits and berries. The influence of dried fruits on the human body is colossal, sometimes such a product is even healthier than fresh fruit.
These are natural treats, made without the use of chemicals and not wrapped in sugar. In the latter case, it is more candy than healthy berries. Dried fruits are great for people who want to lose weight, as they satisfy the desire to eat something sweet. Treats are also suitable for the diet of athletes - they energize the body, saturate the body with vitamins and minerals.
Calorie content and composition of dried fruits
The calorie content and chemical composition of dried fruits depend on the berry or fruit from which they were obtained. On average, the calorie content ranges from 200 to 250 kcal per 100 g. This indicator is much higher than in the primary product, however, the concentration of useful elements in a portion of dried fruits will be several times higher than, for example, in an apple, apricot, pear, grape, etc.
Consider the calorie content and quantitative indicator of sugar per 100 g for the most common types of dried fruits in the table:
| Product name | Sugar capacity, g | Calorie content, kcal |
| Dried apricots | 72,1 | 215,6 |
| Dried apples | 61,9 | 230,9 |
| Prunes | 69,1 | 232,1 |
| Dates | 74,1 | 291,9 |
| Dried pear | 63,2 | 250,1 |
| Fig | 77,8 | 256,8 |
| Raisins | 72,2 | 263,6 |
| Dried cherries | – | 290,1 |
| Dried apricots | 52,6 | 212,6 |
Despite the high calorie content of dried apples, it is this dried fruit that is most recommended to be consumed while dieting, of course, in moderation: no more than 30-50 g per day.
Nutritional value of dried fruits per 100 g:
| Berry / Fruit | Proteins, g | Fat, g | Carbohydrates, g |
| Dried apricots | 5,1 | 0,29 | 51,2 |
| Prunes | 2,4 | 0,8 | 57,6 |
| Fig | 0,8 | 0,3 | 13,8 |
| A pineapple | 0,5 | 0,2 | 10,8 |
| Dates | 2,6 | 0,6 | 68,8 |
| Raisins | 2,8 | 0,62 | 65,9 |
| Apples | 2,3 | 0,11 | 58,9 |
| Pears | 2,4 | 0,7 | 63,1 |
In the process of natural drying of fruits and berries, they decrease in volume due to the evaporation of water, but the amount of carbohydrates does not change in any way, therefore, the calorie content of the finished product increases.
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The chemical composition of dried fruits is rich in various vitamins, minerals and acids, which are so essential for the proper functioning of the human body. The list of useful elements in each type of delicacies is varied, but all contain fructose, organic acids, glucose in large quantities, B vitamins, pectin, vitamins A and P.
In addition, dried fruits are rich in content:
- calcium;
- iodine;
- gland;
- magnesium;
- potassium;
- sodium.
Unfortunately, in the process of natural or other type of drying, as well as during the processing of foods with chemicals (which help to keep dried fruits edible for a longer time), vitamin C.
Useful properties for the body
The beneficial properties for the body of each type of dried fruit differ from each other, consider the most commonly used:
| Name of dried fruits | Benefit for health |
| Raisins | Restores the strength of the body, especially effective during colds or flu; normalizes bowel function, cleanses from toxins; restores the work of the circulatory system; helps to overcome diarrhea and abdominal pain (for this you need to cook a decoction based on raisins); helps to cope with dehydration from poisoning. |
| Dried apples | Prevent problems in the thyroid gland and promote its treatment; protect the body from premature aging; improve tooth enamel and increase the strength of teeth; normalize the functioning of the nervous, digestive and cardiovascular systems. |
| Dried apricots (dried apricots) | Increases hemoglobin levels; has antiviral effect; reduces the level of bad cholesterol; positively affects the work of the heart; improves vision; cleanses the intestines and the body from toxins, toxins and poisons. |
| Dried pear | It has an anti-inflammatory effect and fights well against colds; has antidepressant properties; improves the functioning of the digestive system; normalizes urinary function. |
| Prunes | Improves heart function; relieves constipation and bloating; improves metabolism; helps in the treatment of liver and kidney; kills harmful bacteria in the mouth; normalizes the digestive tract. |
| Fig | Acts as a prophylactic agent against cancer; used in the complex treatment of bronchitis; improves the functioning of the thyroid gland; helps to get rid of parasites in the body. |
| Dates | Relieve the symptoms of heartburn; improve brain function and strengthen memory; normalize sleep patterns, help get rid of insomnia and calm the nervous system; slow down the aging process of cells; destroy harmful bacteria in the body. |
| A pineapple | Improves the functioning of the thyroid gland; has anti-inflammatory effect; helps with diseases such as thrombophlebitis and arthritis; restores strength in case of colds and after injuries; has a fat burning effect on the body. |
Separately, it is worth considering another type of dried apricot - apricot. It has a positive effect on heart health due to its high potassium content (which is especially good for athletes), and also prevents the development of cancerous tumors. And due to the presence of fiber in the composition, it improves bowel function.
Important! Only high-quality dried fruits are useful, which a priori cannot be cheap. You should not look for products at favorable prices to the detriment of your health.
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Slimming benefits
Dried fruits can be useful for weight loss only if you eat them in moderation, for example, adding them to cereals or using them as a small snack. Eating dried fruit on an empty stomach is not recommended due to its high sugar content. Such a snack in a short time will lead to an even stronger feeling of hunger.
During weight loss, such dried fruits as dried apples, pineapples (which have the property of removing fat due to acidity) and, of course, prunes are suitable. However, even they should not be eaten too much in the evening.
If you prefer raisins, then you can eat no more than one handful, and dates - no more than 5 or 6 pieces per day. Give preference to fruits and berries with a glycemic index not exceeding 50, in other words, choose foods with carbohydrates that are slowly absorbed and do not cause a sharp jump in blood sugar.
Dried fruits compote
Dried fruit compote is an extremely healthy drink, the value of which our grandmothers knew. In winter, it is simply necessary to restore the missing amount of vitamins in the body of both an adult and a child.
Compote has the following beneficial properties:
- a drink made from dried apricots restores the work of the visual organ and replenishes the iron deficiency in the blood;
- a drink brewed on the basis of raisins will relieve constipation, with its help the work of the digestive system will also improve;
- cope with childhood stomach upset can be pear-based compote;
- for weight loss, pineapple compote is most effective;
- a drink based on dried pears and apples will help the body fight liver, kidney and blood diseases.
In addition, doctors recommend drinking any compote from dried fruits during viral diseases with a high temperature, replenishing strength and preventing depletion of the body.
Harm to health and contraindications
Dried fruits can harm the human body if a poor-quality product was selected, or if there is a direct contraindication to the use of such a product. You should not include dried fruits in the diet for people:
- with exacerbation of stomach ulcers;
- diabetes mellitus;
- allergies and individual food intolerances;
- a tendency to be overweight;
- obesity.
People suffering from diabetes do not have to completely exclude dried fruits from the diet; from time to time you can pamper yourself with dried apples, currants or pears. In no case should diabetics eat dried mangoes, papayas, pineapples or bananas.
Harm from dried fruit compote is possible only due to the use of low-quality products or in case of an allergic reaction.
Note: children can be given dried fruits no earlier than 2-3 years of age.
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Conclusion
Dried fruits are not only a tasty and sweet product, but also a concentrated benefit for the body. Such delicacies become especially valuable in the winter season, when the body suffers from a deficiency of trace elements and vitamins. Dried fruits can be eaten during diets, and if you do not overeat, weight loss will be even more effective.
Dried berries and fruits are useful for athletes to strengthen the heart and replenish energy reserves. Unlike sugar, natural glucose and fructose, which are found in dried fruits, are healthier. It is a natural energy drink with beneficial side effects. The main thing is to follow the recommended daily intake and do not buy cheap products.
