True allies against stress and fatigue, raisins, almonds, and other nuts are really good. Yet these snacks often get a bad press: too high in calories and not very glamorous. It is true that drying them almost completely destroys the very fragile vitamin C, but dried fruits remain a concentrate of minerals, trace elements and vitamins which can sometimes make up for the lack of fresh fruit.
Today we unravel the truth from the false, so don’t skip reading the article.
What Are Dried Fruits?
In simple words: dried fruits are fruits that have a reduced water content.
- naturally dried fruits: these are oleaginous fruits such as almonds, walnuts, hazelnuts
- dried fruits: these are fresh fruits that have undergone dehydration, such as prunes, apricots, dates, figs, etc.
Their low water content makes them less susceptible to the development of microorganisms. They can therefore be stored for months away from light, humidity, and heat.
So, yes, dried fruits are particularly high in calories. This is also true for dehydrated fruits (around 250 calories per 100g) and oilseeds (around 600 calories per 100g). But it would be a shame to ignore these concentrates of nutritional benefits.
Are Dried Fruits A Healthy Snack?
Yes, because they are high in carbohydrates. Indeed, dried fruits are dehydrated dried fruits, and their carbohydrate level is very concentrated. They, therefore, make it possible to provide the body with energy quickly, which is ideal in the event of fatigue or fatigue. They are also interested in a physical effort in order to have energy during the effort.
They are also high in fibre; as with carbohydrates, fibre is more concentrated in dried fruit than in fresh fruit. These fibres help stimulate transit and limit bloating. This is why prunes are often recommended for people who are sensitive to the intestine.
They are concentrated in good essential fatty acids. Oily-type dried fruits will contribute to your good cardiovascular health. The fats they contain are good fats such as omega 3. We must not forget that they make it possible to produce vegetable oils. They, therefore, also guarantee the proper functioning of the brain system. They will have an influence on concentration and memorization.
Unlike fresh fruit, dried fruit is devoid of vitamin C, which is destroyed under the effect of heat.
Dried Fruits Are Rich In Vitamins.
Group B, vitamin A, and beta-carotene. Beta-carotene is a powerful antioxidant that helps fight the effects of aging.
Rich in iron, potassium, and magnesium, dried fruits are about three times richer in minerals than fresh fruits. They will help you fight against fatigue, both physical and intellectual, and against the little blues.
The Secrets of healthy snacking
In summary, dried fruits are a snack of choice for health, but a small handful is enough to enjoy their benefits! In fact, all you have to do is adapt your daily portions of dried fruit to your needs.
If you have normal physical activity, do not crunch more than three apricots and ten almonds per day, for example. But athletes, teenagers, pregnant women, and the elderly can increase the proportions.
On the oilseed side, avoid grilled and/or salty preparations. Once these precautions have been taken, have fun.
At snack time, sprinkle on your salads, incorporate them into your desserts, or have breakfasts bite into them!
Best for Athletes
Dried fruits are well known to athletes, who find in them a good source of energy and a host of good nutrients. Easily stored, they are used in many countries for the flavours they bring.
Admittedly, they are caloric, but consumed in small quantities, and they bring many benefits to all ages!
The Two Types of Nuts
A distinction is made between naturally dried or oleaginous fruits (nuts: walnuts, hazelnuts, almonds, dates, etc.) and dehydrated fruits.
Rich in vitamins and minerals, dried fruits are a mine of good nutrients. Nuts, for example, are rich in omega-3 and antioxidants. Regular consumption of nuts would have a beneficial effect against cardiovascular diseases, hypertension and diabetes. And the main antioxidant in the nut – pedunculagin – has anti-inflammatory effects in addition to its antioxidant activity. It would help to fight against neurodegenerative diseases and certain cancers.
Almonds also contain omega-9 fatty acids found in olive oil. Beneficial for health, these lipids protect the cardiovascular system. The vitamin E they contain (almond is the oilseed that contains the most) limits the oxidative stress of the cells.
Nuts also have the particularity of being rich in protein: they contain between 9 and 30 g per 100 g of fruit. This is a significant and interesting contribution for those looking for vegetable sources of protein.
Dehydrated fruits are easily transported and are well known to athletes who provide endurance efforts. They retain the main nutrients of fresh fruit, with the exception of vitamin C, which is fragile, and certain antioxidants, the content of which is reduced after dehydration. Their strengths: fibre, sugar (source of energy), and minerals (including potassium which is effective against cramps). A long walk? Think bananas and dried prunes!
Dates, on the other hand, are known for their high fibre content, particularly insoluble, beneficial for transit. Suppliers of minerals (phosphorus, magnesium, calcium, potassium) and trace elements (iron, copper) provide a number of essential nutrients.
Another major benefit, dehydrated fruits are alkalizing, so they help counter the acidity of the body. Apricots, figs, prunes, and raisins are thus excellent.
Dried fruit may become chewy from steam pasteurization.
What Consumption to Adopt?
First of all, it is important to taste them organic. Indeed, conventional dried fruits contain pesticides that are harmful to health. Organic dried fruits contain no additives such as preservatives or artificial flavours and do not undergo any treatment. The organic dried apricot, brown in colour, is not treated with sulphur dioxide.
The idea is to crunch a few nuts a day (a small handful) or dried fruit. It is ideal for in case in the afternoon in case of cravings. With, of course, an increased portion for athletes!
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