Food

The Top 9 Dried Fruits That You Should Consume On a Daily Basis

These healthy snacks harbour more health benefits than you might imagine. However, you should be aware that dried fruits contain high amounts of sugar which can spike up your sugar levels if you are a diabetic. Therefore, if you suffer from diabetes, I suggest you stick to fresh fruits.

If you don’t suffer from diabetes, you should know that dried fruits generally have the same benefits as fresh fruits. This is because the content of vitamins, minerals, fibers and antioxidants remain almost intact after drying.

However, you shouldn’t consume more than a few dried fruits throughout the day as they are rich in carbohydrates and will make you gain weight.

With all this in mind, dried fruits are excellent to add in your breakfast. They can be eaten as a fast snack or added to healthy desserts to sweeten their taste. But more than that, they are packed with many essential nutrients that give your body the necessary push to battle diseases.

Best Dried Fruits and Their Healing Properties
Dried Dates

These dried fruits contain a vast array of vitamins and trace minerals. Just 100 g of them contain your daily requirement of:

  • Fiber – 27%
  • Carbohydrates – 25%
  • Potassium – 20%
  • Copper – 18%
  • Manganese – 15%
  • Magnesium – 14%
  • Vitamin B6 – 12%
  • Niacin – 8%

Health Benefits of Dates

Dates contain more amino acids than apples, oranges or bananas. It is considered that a date is the minimum necessary for a balanced and healthy diet.

Dates help fight constipation, intestinal disorders, weight gain, cardiovascular disease, and cancer.

Plus, as a laxative food, dates have proven to be beneficial to those who suffer from constipation.

Related: Dried Apricots – 5 Effective Natural Remedies for a Stellar Health


Goji Berries

100 g of dried goji berries provides the daily requirement of:

  • Vitamin A – 536%
  • Vitamin C – 81%
  • Fibers – 52%
  • Iron – 38%
  • Protein – 28%
  • Carbohydrates – 26%
  • Calcium – 19%
  • Sodium – 13%

Health Benefits of Goji Berries

It is a powerful antioxidant which strengthens the heart and immune system, and diminishes the effects of the aging process.

Effective in healing and fighting cellulite.

It’s also rich in phytosterols, which play an important role in maintaining cholesterol levels to a lower level, inhibiting intestinal absorption.

Helps improve sexual performance and fertility.

Stimulates energy levels and good mood.

The content of germanium increases the body’s ability to produce g-interferon. Interferon is an important element the body needs in the fight against cancer.

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Dried Raisins

Raisins are dried grapes and have a brown color.

Natural raisins do not contain additives, but the golden beads are treated with sulphur dioxide to give them that brownish color. Sulphur dioxide has been used for many centuries in fruit drying, but can trigger asthma-like side effects.

However, raisins have a high content of :

  • Vitamin B6
  • Iron and potassium
  • Fiber

Health Benefits of Dried Raisins

They prevent high blood pressure. Due to the large amount of potassium, raisins halt fluid retention, fluidize the bloodstream and automatically reduce blood pressure.

Fights cholesterol and treats constipation. The fibres they contain contribute to the reduction of bad cholesterol, improve the function of the intestines to treat constipation. Likewise, magnesium contained within raisins reduces acidity in the stomach.

The perfect antioxidant. Which is important in the prevention of cancer and malignant malignancies in the cellular system. It also treats feverish conditions.

Indicated in anaemia. These dried fruits are an important source of iron, and are recommended for mild anaemia.

Pregnant women, whose bodies now have a disfigurement, risk giving birth to a child who may be prone to anaemia. To rectify the lack of iron in the body, future mothers should systematically consume this beneficial fruit.

It improves osteoporosis. Raisins also contain boron, a mineral essential to bone health, helping to improve osteoporosis in women.

Related: Strengthen Your Bones with These Scientifically Proven Tips


Dried Figs

Dried figs have a sweet, intense, and grained texture.

And they’re also rich in essential nutrients. A cup of dried figs contains:

  • 241 mg of calcium (24% of the recommended daily dose)
  • 14.6 grams of fiber
  • 371 calories
  • 1 gram of fat
  • 95 grams of carbohydrates
  • Potassium
  • Magnesium
  • Iron
  • Vitamin K

Figs can be used in many recipes for pastries instead of fat, using half the recommended amount of fat and a half mashed fig.

Health Benefits of Dried Figs

If you are constipated, you can rely on the laxative properties of dried figs to help you. Moreover, studies have suggested that dried figs can help lower blood pressure, and offer a great aid with weight loss by decreasing satiety and hunger.

Also, because figs are a great source of fibers, researchers suggest that women who eat fruits rich in fibers reduces their risk of breast cancer by 50%.

Related: Prevent Colon Cancer with these Healing Detox Teas


Dried Plums

100 g of dried plums is rich in the following essential nutrients:

  • Vitamin K – 74%
  • Fiber – 28%
  • Potassium – 21%
  • Vitamin A – 16%
  • Manganese – 15%
  • Copper – 14%
  • Riboflavin – 11%
  • Vitamin B6 – 10%
  • Magnesium – 10%

One pitted prune is about 10 g, so you should eat about 10 dried plums throughout the day since they contain a lot of sugar.

Health Benefits of Dried Plums

They give your body a good dose of fibre that tames your hunger down for several hours.

Like all dark fruits and vegetables, in fact, an intermediate colour, between indigo and black and the darkest cherry, the plums also have resveratrol in their composition – considered to be the most powerful antioxidant known so far.

Not to mention that research revealed that consuming 100 g of dried plums/ day can improve bone formation after only 3 months. Therefore, if you want to reverse osteoporosis, this is the right way to go. Plus, dried plums have incredible anti-inflammatory properties which help people with arthritis.

Related: 6 Ancient Native American Plants with Therapeutic Properties


Dried Bananas

Contain three types of natural sugar – sucrose, glucose and fructose.

And when combined with fiber, these three types of sugar provide your body with a substantial explosion of energy. However, make sure you don’t consume more than a few banana chips at a time.

Dried bananas also have a rich content of :

  • Fiber – 40%
  • Vitamin C – 13%
  • Iron – 12%
  • Calcium – 3%

Health Benefits of Dried Bananas

Make sure you don’t consume more than 100 g of dried bananas in a day. That means you need to eat just a few chips in your oatmeal or any other meal or snack.

Also, keep in mind that if you buy dry banana chips, they might be laced with a lot more sugar. Therefore, I warmly recommend you to prepare them yourself at home. This way you can benefit from their natural fibers and nutrients.

It’s really easy and you only need a few bananas and an oven.

Here’s how to do it:

  1. Preheat your oven to the lowest temperature (125º—200ºF).
  2. Slice the bananas into 1/4 rounds. For extra crispy chips, slice the bananas into 1/8 inch rounds instead. If the bananas are too mushy, put them in the fridge for 10 minutes to firm them up.
  3. To prevent bananas from turning brown, dip the chips in lemon juice or pineapple juice.
  4. Place the bananas in a single layer on a wire rack to expose every side of the banana to air. To make sure the moisture doesn’t drip, place a baking pan underneath it.
  5. You can also add a bit of nutmeg or sprinkle kosher salt over them.
  6. Leave them in the oven for 1-3 hours, depending on how crisp you want them to be.
  7. Don’t forget to flip them halfway through so that the chips dry evenly on each side.

Once they are taken out of the oven and left to cool, store them in an airtight container and now you have a fiber rich snack at your disposal at all times.

Related: 7 Mouthwatering Guilt-Free Summer Snacks


Dried Blueberries

These tiny purple fruits contain many essential nutrients that you need for a stellar health. This is what you can get from 100 g of dried blueberries:

  • Vitamin K – 74 %
  • Fiber – 44%
  • Vitamin C – 40 %
  • Vitamin E – 8 %
  • Vitamin B6 – 8 %
  • Riboflavin – 7 %
  • Niacin – 6 %
  • Thiamin – 6 %
  • Calcium – 5%
  • Iron – 5%

Health Benefits of Dried Blueberries

Dried blueberries are among the strongest antioxidants, with multiple benefits for health.

They are tremendously beneficial for anemic people, as well as for those with eye problems.

Dried blueberries help:

  • regenerate blood vessels
  • normalize blood glucose
  • neutralize infections in the intestine
  • protect the body against radioactivity poisoning

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Dried Rose Dog Fruits

100 g of dried rose dog fruit is rich in:

  • Vitamin C – 710 %
  • Fiber – 96 %
  • Vitamin A – 87 %
  • Manganese – 51 %
  • Vitamin K – 32 %
  • Vitamin E – 19 %
  • Calcium – 17 %

But wait till you see how you can benefit from it:

Health Benefits of Dried Rose Dog Fruits

If you start consuming them as snacks or add them in your cereal or oatmeal, these are the properties of rose dog fruits that you will experience:

  • Exceptional vitaminant
  • Astringent
  • Antidiarrheal
  • Cholagogue (promotes the flow of bile into the intestine)
  • Choleretic(stimulating bile production by the liver)
  • Antilithiatic (prevents the formation of, or relieves the symptoms of kidney stones)
  • Intestinal anti-inflammatory
  • Removes toxins from the body
  • Restores capillaries
  • Reduces permeability and fragility of the capillary vessels
  • Optimizes the function of the endocrine glands
  • Stimulates the bile
  • Vermicidal (kills parasitic intestinal worms)
  • Optimizes brain circulation

If taking interferon, consuming dried rose dog fruits actually potentiates the effect of the interferon.

Related: The Truth Behind The Word-Antioxidants


Dried Acai Fruits

Acai fruit has a high antioxidant power, namely 35 times stronger than oranges and 10 times stronger than apples, blackberries, raspberries and cherries.

The tiny black fruits are rich in:

  • antioxidants (according to studies, a higher amount than blueberries)
  • dietary fibre
  • and vitamins B1, B2, B3, vitamin C, vitamin E
  • omega 3, omega 6 and omega 9
  • potassium and calcium

Health Benefits of Dried Acai Fruits

Due to their high antioxidant power, scientists believe that regular consumption of this type of fruits can prevent many diseases like Alzheimer’s and Parkinson’s disease. Therefore, eating acai fruits (which are rich in antochyanins, a substance that reduces neuroinflammation) can improve brain health and memory.

Moreover, one study showed that regular consumption or anthocyanins reduces the risk of heart attack by 32%. Plus, a diet rich in fiber reduces LDL cholesterol.

Furthermore, acai berries have anti cancerous properties like:

  • activate detoxifying enzymes
  • prevent cancer cell proliferation
  • induce cancer cell death and prevent cancer cell invasion
  • inhibit some of the beginning of the formation of tumours

Related: 6 Natural Painkillers Directly from Mother Nature’s Medicine Cabinet


So, were you aware of how beneficial these dried fruits are?
Will you add them as snacks or in your meals?

Tell me your thoughts in the comment section below and don’t forget to LIKE and SHARE.

To your health!

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