Fruta deshidrata or dried fruits are extremely beneficial for health. Dried fruits are mostly where the water content is removed naturally or by dehydration methods. Some of the techniques used to remove water from the fruit use sunlight or a dehydrator. Nuts and dried fruits are the most nutritious of all fresh fruits. They are extremely tasty to consume and hold several health-boosting properties. Natural nuts include almonds, pistachios, dates, cashews, walnuts, and hazelnuts. At the same time, raisins and figs are dried fruits.
9 Health Benefits of Dried Fruits
1. Improving Immunity
Dried fruits are rich in several minerals like potassium, magnesium, calcium, zinc, phosphorus, and multiple vitamins such as vitamins A, D, B6, K1, and E. Studies show that polyphenol-rich dried fruits can help improve immunity by exhibiting anti-inflammatory effects. This is due to the antioxidant properties of some dried fruits. It also helps eliminate free radicals and reduce oxidative stress.
2. Aids to lose weight
Dried fruits are rich in carbohydrates and fiber. Therefore, they are one of the best snack options. Fiber keeps you fuller longer and controls your urges between meals. This reduces the calories you burn. At the same time, fiber is good for intestinal health and improves bowel movements.
Limiting calorie intake and keeping your gut healthy are two cornerstones of weight loss. High-fiber dried fruits can help you lose weight. Studies show that the fat content in some nuts takes longer to be absorbed by the body. thus preventing weight gain.
3. Dried Fruits for Gut Health
Dried fruits are known to improve gut health tremendously. The dried fruits are rich in fibers which help your gut immensely. Therefore, dried fruits can help maintain healthy bowel movements. Recent studies have shown that dried fruits like plums contain bifidobacteria, which can help improve digestive health.
4. Skin care effects
Free radicals are unstable molecules that easily combine with oxygen in the body. This deprives healthy cells of oxygen and causes oxidative stress. Studies show that oxidative stress can lead to several skin diseases and chronic inflammation.
Therefore, a diet rich in antioxidants can help achieve and maintain healthy skin.
5. Heart Health
Many dried fruits, such as walnuts, are rich in omega-3 fatty acids. Omega-3 is known to reduce the triglyceride levels in the blood, which is responsible for cholesterol and the plaques in arteries. This helps in reducing blockages and this reduces the chances of a heart attack.
A recent study proved that the consumption of certain nuts like almonds, walnuts, and pistachios will help reduce the chances of heart disease. The study supports the recommendations of increasing the intake of various nuts as part of healthy dietary patterns.
6. Bone Health
Dried fruits are rich in healthy nutrients such as magnesium, boron, vitamin K and calcium. These nutrients affect bone health. For example, our skeletal structure is full of calcium and some dried fruits such as dried apricots and figs help provide adequate amounts of calcium.
A lack of calcium in the body can lead to diseases such as osteoporosis. This condition makes the bones brittle and more likely to fracture unexpectedly. Therefore, healthy servings of dried fruit can help reduce the risk of osteoporosis.
7. Beneficial for type 2 diabetes
A 2017 study showed a positive correlation between dried fruit and type 2 diabetes. Nuts and dried fruits can effectively counteract metabolic diseases such as type 2 diabetes. The unique macronutrients, micronutrients, and other bioactive compounds have beneficial effects on diabetes.
Dried fruits contain fiber, fat, minerals, and other bioactive molecules. These molecules help regulate multiple genetic mechanisms at the cellular and molecular levels. Some studies suggest that the fiber found in many dried fruits, such as cashews, may help reduce blood sugar spikes by controlling insulin levels.
8. Cancer Prevention
Several studies have shown the effects of dried fruits on cancer prevention. For example, dried fruits like almonds are rich in phytonutrients as they contain vitamin A. These nutrients have properties that help prevent certain types of cancer. Results from one study establish an inverse relationship between dried fruit consumption and cancer.
This study found that increasing the intake of dried fruits such as raisins, figs, prunes (dried prunes), and dates to 3-5 or more servings per week reduced the risk of prostate, pancreas, colon, and stomach problems. helps. bladder cancer.
9. Blood Pressure Control
Low levels of magnesium in the body can lead to high blood pressure. It can lead to many other conditions, such as stroke, kidney failure, and even heart attack. Almonds, one of the most popular dried fruits, are naturally rich in magnesium, providing about 76.5 magnesium per 28g serving. Therefore, including almonds in your diet can prove to be very beneficial. It acts as a natural vasodilator, preventing blood vessels from narrowing down in time.