Which dried fruits are the most useful — 7 best options

During the drying process, fruits retain almost all biologically active substances, such as vitamins, minerals, antioxidants, as well as dietary fiber.

Modern research has been able to prove a number of useful properties of dried fruits , about which a separate article was written.

But there are many varieties of dried fruits, and not all of them are equally useful.

Top 7 most useful species

Let's take a closer look at the 7 most useful dried fruits on the planet (based on research).

1. Dried apricots

Dried apricots are characterized by an abundance of vitamin A, copper, zinc and chromium in the composition.

Research conducted under the guidance of experts from the USA, confirmed the theory that dried apricots depress the hunger centers in the brain. This makes dried fruit an effective weight loss product.

Dried apricots can have a beneficial effect on the course of anemia, as it is rich in iron.

It is also able to improve the health of the cardiovascular system and intestines, reduce the risk of developing type II diabetes mellitus and osteoporosis, restore the natural beauty of the skin (slow down aging, protect against UV radiation and prevent the appearance of malignant tumors).

8 proven beneficial properties of dried apricots can be found here →

2. Prunes

Prunes from ancient times applies in folk and evidence-based medicine to relieve constipation.

Dried plums improve the motor function of the smooth muscles of the intestine, which allows you to increase the multiplicity and volume of stool. The positive effect is based on the presence of dietary fiber, antioxidants and sorbitol.

Prunes are also rich in vitamins (groups B, E, K), calcium, potassium, magnesium, phosphorus, iron, zinc, manganese.

The balanced composition allows the dried fruit to have a number of beneficial effects:

• Increases Bone strength;
• Warns the development of any chronic diseases;
• Reduces risk of stroke and myocardial infarction;
• Reduces body weight.

Prunes are valued for their ability to reduce weight. It does not interfere with the hormonal mechanisms of regulation of adipose tissue volume and is highly effective in the body of both men and women.

7 facts about the benefits of prunes are discussed here →

3. Raisin

Contains large amounts of copper, iron and potassium, as well as antioxidant substances.

The raisins are significant reduces the risk of developing cancer, as it has a pronounced antioxidant potential.

Raisins are also recommended to be consumed to improve oral health. Proven that dried fruit inhibits the vital activity of bacteria in the oral cavity and slows down the development of caries.

American Researchers discovered the ability of dried grapes to reduce blood pressure and normalize lipid profile parameters. Due to these properties, raisins can be used to prevent strokes, myocardial infarction, and chronic cerebral ischemia.

Raisins also help control the course of type II diabetes and reduces body weight (with regular use).

8 more healing properties of raisins are discussed here →

4. Dried pears

Dried pears are saturated with vitamins (K, C, B groups), minerals (potassium, magnesium, phosphorus, calcium, copper), as well as antioxidants, which are extremely important for the coordinated work of all organs.

According to the latest scientific data, dried pears capable strengthen all tissues of the musculoskeletal system, which reduces the risk of bone fractures and sports injuries.

Also, this group of dried fruits is effective in preventing sugar Type II diabetes , organ diseases of vision and of the intestine .

Specialists from New Zealand recommend use dried pears for strengthening the immune system and increase resistance to any external infectious agents (bacteria, viruses, fungi).

6 useful qualities of dried pears, see the link →

5. Dates

Even ancient legends said that dates are able to fully provide a person with all vital nutrients.

They are characterized by an incredibly high volume of silicon and chromium in the composition.

Silicon is necessary for a well-coordinated The immune system works , maintaining the smoothness and elasticity of the skin and slowing down aging in general.

Chromium performs equally important functions: it lowers blood sugar and cholesterol levels, reduces the risk of malignant processes and normalizes the production of thyroid hormones.

Also dates improve bowel movement, reduce the risk of developing any diseases from the central nervous system and increase bone strength.

The antimicrobial effect of the product has also been proven. Dates are Effective ( 1 , 2 ) against a variety of infectious agents: fusarium acrosporum, fusarium solanum, alternaria alternata, klebsiella pneumoniae, Escherichia coli, enterococcus fecal.

Iranian specialists recommend use dried fruit for pregnant women. Dates, according to Jordanian scientists, create a favorable environment for the opening of the cervix and reduce the need for cesarean section.

Dates must be present in the diet of pregnant women. They not only improve the course of pregnancy, but also facilitate the course of constipation, which often occur when the intestines are compressed by the walls of the uterus.

8 theses on the benefits of dates can be found here →

6. Dried bananas

Dried bananas save almost the entire amount of vitamins, minerals and antioxidants inherent in fresh fruit.

They are capable warn the development of any malignant processes (by stimulating one's own antitumor immunity), reduce the likelihood of developing formidable cardiovascular complications due to increased levels cholesterol and blood pressure , as well as normalize the functioning of the kidneys and liver.

Dried bananas, even despite their high energy value (over 400 calories per 100 grams), are widely are used in dietetics as a means for the prevention and treatment of obesity.

6 medicinal properties of dried bananas we have reviewed here →

7. Dried mangoes

Dried mango fruits, according to Cuban scientists, improve metabolic processes in the skin, stimulate the production of its own elastin and collagen fibers, prevent the development of infectious and inflammatory diseases of the skin and slow down aging.

It is recommended to regularly consume dried mangoes to maintain the aesthetics of the external image.

Also dried mango:

• Normalizes digestive system function ;
• Reduces the risk of malignant tumors;
• Controls the course of type II diabetes mellitus.

5 facts about the benefits of dried mango can be found here →

Other types

Any dried fruit is a valuable source of biologically active substances. During the drying process, the concentration of vitamins, minerals and antioxidants practically does not change, and dietary fiber increases.

Let's look at the key features of several more types of dried fruits:

1. Dried apples. Effective for the purposes of Bone strengthening (especially in the elderly), maintaining intestinal microflora, strengthening immunity and combating fluid stagnation in the body.
2. Figs. It is saturated with omega-3 fatty acids and dietary fibers. Dried fruit reduces the likelihood of developing any diseases from the heart and blood vessels, respiratory and endocrine systems.
3. Dried papaya. It is often used in folk and evidence-based medicine to enhance immunity and prevent respiratory infections. It is able to reduce cholesterol levels and normalize blood pressure levels.
4. Dogwood. Has a pronounced antipyretic, anti-inflammatory and hypotensive effect. It is usually used to alleviate the course of infectious and inflammatory pathologies and control hypertension.

Safety and harm

The most common side effects of dried fruits include:

1. Dyspeptic disorders. Are caused by the abundance of dietary fibers in the composition, which, in excess volumes, disrupt the contractile activity of the smooth muscles of the intestine. They manifest themselves in the form of abdominal pain and discomfort, bloating and increased gas formation, nausea, diarrhea.
2. Obesity. With excessive consumption, the body is unable to "process" the incoming volume of calories, which leads to the formation of new fat deposits in the body.
3. Allergic reactions. Are associated with increased sensitivity of the body to certain components of the composition of dried fruits, as well as to preservatives (sulfites) used in production.

Dried fruits are safe and even preferable for pregnant women (especially in the early stages). The main thing is to carefully choose the manufacturer and observe the shelf life.

Admission Tips

Let's consider a few rules for healthy consumption of dried fruits:

1. Daily allowance. About 50-100 grams of the product should be consumed at least 2-3 times a week.
2. Optimal reception time. It is better to eat dried fruits in the daytime. Taking it at night can disrupt sleep, and in the morning it can cause an exacerbation of chronic diseases of the gastrointestinal tract.
3. What can be combined with. Dried fruits are perfectly combined with each other, as well as with nuts and honey. It is a common practice to eat them together with yoghurts or meat (prunes, dried apricots).

Conclusion

1. Thus, any dried fruits have a positive effect on health, but each type has specific characteristics.
2. For example, prunes are most effective for relieving constipation, and raisins are most effective for improving oral health.
3. All dried fruits are rich in biologically active substances and can be used to prevent the most common diseases of the heart and blood vessels, endocrine, respiratory and digestive systems.
4. Dried fruits are no less effective in fighting cancer and excess body fat.