Dried fruit is fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators. Dried fruit has a long tradition of use dating back to the fourth millennium BC in Mesopotamia, and is prized because of its sweet taste, nutritive valueand long shelf life.
Today, dried fruit consumption is widespread. Nearly half of the dried fruits sold are raisins, followed by dates, prunes, figs, apricots, peaches, apples and pears. These are referred to as "conventional" or "traditional" dried fruits: fruits that have been dried in the sun or in heated wind tunnel dryers. Many fruits such as cranberries, blueberries, cherries, strawberries and mango are infused with a sweetener (e.g. sucrose syrup) prior to drying. Some products sold as dried fruit, like papaya, kiwi fruit and pineapple are most often candied fruit.
Traditional dried fruit such as raisins, figs, dates, apricots and apples have been a staple of Mediterranean diets for millennia. This is due partly to their early cultivation in the Middle Eastern region known as the Fertile Crescent, made up by parts of modern Iran, Iraq, Syria and Lebanon, southwest Turkey and northern Egypt. Drying or dehydration also happened to be the earliest form of food preservation: grapes, dates and figs that fell from the tree or vine would dry in the hot sun. Early hunter-gatherers observed that these fallen fruit took on an edible form, and valued them for their stability as well as their concentrated sweetness
An everyday dry fruit you should never skip. One of the most commonly consumed dry-fruits, almonds have several health benefits for people across age-groups. Here are a few reasons on why you should munch on a handful of almonds every single day -
Being naturally high in monounsaturated fatty acids and Vitamin E, almonds help in maintaining healthy cholesterol levels. Presence of Magnesium and Potassium also help to maintain normal blood pressure and heart function
High dietary fiber, proteins and good fats present in almonds makes you feel fuller and thus helps to avoid overeating. Studies have shown that those on an almond-enriched diet had greater reductions in weight, waistline circumference and body fat.
Blood Sugar Control
Experts believe that when almonds are had along with a meal, the monounsaturated fatty acids in almonds helps to slow down the release of glucoseinto the blood stream and thus prevents sudden spikes in the blood sugar levels.
A powerhouse of goodness. Including walnuts in your diet everyday can have several health benefits.
Walnuts have a number of neuroprotective compounds such as vitamin E, Omega 3 fatty acids and antioxidants which help to enhance cognitive function. They help to fight stress and promote a sense of calm. According to studies, vitamin E and flavanoids in walnuts also help to destroy harmful free radicals that can cause dementia.
Cancer Fighting Properties
Regular consumption of Walnuts can help to reduce the risk of pancreatic and breast cancer as well as reduce the proliferation of cancer cells. Research has shown that its high ALA (Alpha Linolenic Acid, which is an Omega 3 Fatty acid) and melatonin content maybe responsible for its chemo-preventive properties.
Good for Skin and Hair
Walnuts are rich in B-vitamins and antioxidants that fight free radical damage thus delaying and helping prevent wrinkles and other signs of ageing. Further, the presence of Biotin helps to strengthen hair and reduces hair fall.
3. Brazil Nuts
This South American nut has a long list of health benefits which make it fit for consumption regularly.
Brazil nutsare among the richest sources of Selenium which helps to maintain the normal functioning of Thyroid. Selenium serves as a catalyst in the production of the Thyroid hormone and thus regular consumption of Brazil nuts helps to improve the hormone level in patients with reduced levels.
Studies have shown that Brazil nuts can help in preventing the development of cancer. This is due to their high Selenium and Ellagic acid content. They enhance the effect of antioxidants which in turn can inhibit cell growth and thus prevent the formation of malignant tumours.
Brazil nuts are a rich source of Calcium, Potassium and Magnesium which help to regulate blood pressure. The unsaturated fats present in these nuts also help to increase the HDL or good cholesterol levels and thus helping reduce the risk of heart attack or stroke.
Don’t miss your date with this Iron-rich dried fruit
Dates are an excellent source of Iron and hence extremely beneficial for people suffering from Anemia.
Being naturally high in sugars such as glucose, fructose and sucrose, dates can give an immediate boost of energy. It is often used for breaking fasts since it helps to revitalise the body instantly.
The fibre content present in dates helps to promote digestion and also relieves constipation. Ripe dates are also rich in Potassium which has been shown to control diarrhea.
The dried version of the beautiful orange fruit is full of antioxidants and good for your skin too.
Good for Eyes
Apricots, owing to their rich Pro-vitamin A and beta carotenoid content, are known to prevent age related loss of sight in older people. It also helps to strengthen the optic nerves.
Antioxidants and Iron Rich
Apricots have a very high level of antioxidants which helps to fight the negative effects of free radicals. They also have anti-cancer properties and inhibit cancerous growths. Apricots are a good source of Iron so regular consumption helps to prevent the development of anemia.
Healthy Skin and Bones
Apricots help in maintaining healthy bones due to their high calcium and potassium content. Calcium is required for bone formation and development while potassium is instrumental in the absorption, distribution and excretion of Calcium in the body. The presence of antioxidants and Vitamin C help to reduce fine lines and wrinklesand gives the skin a smooth appearance. It also enables faster cell regeneration to replace the dead skin cells.
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