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What are the benefits of dried fruits for health — 5 proven properties

Dried fruits are the dried fruits of fruit trees. They lose almost all water, but retain a balanced composition (vitamins, minerals, fiber, antioxidants).

Since ancient times, dried fruits have been famous for their health benefits and are used to improve immunity and strengthen the heart and blood vessels, prevent type II diabetes and other chronic diseases.

How they are useful — 5 facts

Modern science has been able to find a lot of useful properties of dried fruits. Let's look at them in more detail.

1. Rich in nutrients

The qualitative vitamin and mineral composition of a small dried fruit is comparable to that of a fresh whole fruit.

However, dried fruits contain much more fiber (approximately 3.5 times), which makes them incredibly useful for the gastrointestinal tract.

Most dried fruits rich calcium, magnesium, iron, manganese, zinc and copper. They contain from 10-20% of the daily value of folic acid, which is necessary for the proper course of pregnancy.

Dried fruits also are a valuable source of antioxidants (especially polyphenols) that can protect the body from cancer.

Due to its rich composition, dried fruits must be included in the diet of children and the elderly in order to maintain metabolic processes, strengthen the immune system and prevention of hypovitaminosis.

Dried fruits are rich in vitamins, minerals, dietary fiber and antioxidants, which play an important role in maintaining human health.

2. Help to lose weight

Numerous studies have found that the systematic consumption of dried fruits, despite their high calorie content, has a positive effect on body weight.

For example, a research group from the USA cites information that the constant consumption of dried fruits can reduce not only body weight, but also waist circumference.

The basis of a positive property is the action of fiber . Its fibers quickly swell and increase in volume after entering the stomach, which, through reflex and neurohumoral mechanisms, causes the suppression of hunger centers in the brain. As a result, the craving for food drops for several hours.

Dried fruits do not interfere with hormonal metabolism and can be used with high efficiency for weight loss by both men and women.

The inclusion of dried fruits in the nutrition system is a competent way to reduce body weight.

3. They have an antioxidant effect

Almost all dried fruits are abundant in antioxidant substances.

Antioxidants block the effects of free radicals on cells (during oxidative stress).

It is free radicals that are responsible for the development of malignant tumors and a number of chronic diseases (from Crohn's disease to Alzheimer's disease).

As an example, the works of Italian specialists can be cited. They installed What are the antioxidants contained in fruits prunes , protect cells from free radicals and prevent the appearance of tumors in tissues.

Dried apricots , according to scientists from Turkey, also possesses has a pronounced antioxidant potential and additionally protects liver cells from damage.

All dried fruits have a pronounced antioxidant effect, protecting the human body from malignant tumors and some chronic diseases.

4. Improve the course of diabetes mellitus

Many dried fruits are rich in fiber, potassium, and magnesium. These substances are directly involved in the metabolism of glucose in the body.

Experts from the USA claim that dried fruits (for example, raisins ) have a low glycemic index, which prevents sudden sugar spikes after consuming them.

Dried fruits also reduce the severity of insulin resistance. As a result, cells consume sugar more efficiently, reducing its level in the blood.

Dried fruits can be a valuable food product that provides prevention and additional control of the course of type II diabetes mellitus. They are recommended to be added to the diet of all persons who have a hereditary predisposition to this disease or are overweight.

Dried fruits are able to prevent the development of type II diabetes mellitus and ease its course.

5. Useful during pregnancy

Most dried fruits contain a lot of valuable minerals that are important for maintaining a woman's health during pregnancy and the unborn child.

Iron prevents the development of anemia, folic acid ensures the proper development of the neural tube in the fetus. Magnesium, manganese and selenium normalize metabolic processes.

According to the data scientific literature, some dried fruits (for example, dates ) facilitate the course of labor, contributing to the rapid expansion of the cervix, thereby reducing the likelihood of using obstetric aids.

Dried fruits facilitate the course of pregnancy and childbirth, promote the proper development of organs in the fetus.

Possible harm

Unfortunately, dried fruits also have contraindications and in some cases can cause significant harm to health. The most common side effects 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. There is a side effect in the form of abdominal pain and discomfort, bloating and increased gas formation, nausea, diarrhea.
  2. Obesity. Despite the fact that dried fruits really help to lose weight, it is necessary to carefully normalize their consumption (without exceeding the calorie content of the daily diet). Otherwise, they can lead to the formation of new fat deposits in the body.
  3. Allergic reactions.  They may be due to increased sensitivity to certain components of fruits, but most often to sulfites (preservatives), which manufacturers add to dried fruits to improve their presentation. Allergopathologies can manifest themselves in different ways: skin rash and itching, angioedema, abdominal pain, etc. In the presence of allergic reactions in the anamnesis, the product is contraindicated.
Dried fruits can cause adverse reactions, the likelihood of which should be considered before use.

Admission Tips

Consider a few rules for the healthy inclusion of dried fruits in the diet:

  1. Daily allowance. It is recommended to eat about 50-100 grams of dried fruits at least 2-3 times a week.
  2. The optimal time of admission. It is better to use them in the daytime. Taking it at night can disrupt sleep, in the morning (for breakfast) – lead to an exacerbation of chronic diseases of the gastrointestinal tract.
  3. How to choose in the store. High-quality dried fruits have an airtight packaging. Special attention should be paid to the composition – it should not contain sugar and chemicals.
  4. 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).
  5. How to store. Dried fruits should preferably be stored in glass, tightly closed containers in a dark, cool place (from 6 to 12 months).
  6. Use in cooking. Dried fruits are often used in the preparation of cereals (with oat flakes), meat dishes, pastries, sweets and candied fruits, as well as compotes ( uzvar ) and jelly. In folk medicine, they are used to prepare decoctions, tinctures and infusions, as well as various mixtures with nuts, lemon and honey.
Compliance with simple norms of consumption of dried fruits will allow you to fully unlock the biological potential and minimize the risk of harm.

Conclusion

  1. Thus, dried fruits are a valuable food product. They are rich in antioxidants, fiber, and vitamins.
  2. With regular use, they are able to protect the body from diabetes mellitus and malignant tumors, help lose weight and prevent the development of many chronic diseases.
  3. Dried fruits also facilitate the course of pregnancy and childbirth, provide the mother and fetus with a lot of essential nutrients.
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