The importance of adding dried fruit to the diet

Dried fruit nutrients
Dry fruits are a valuable source of vitamins, minerals, fiber, and plant compounds, and due to their long shelf life and pleasant taste, they are suitable snacks as a substitute for other harmful snacks. During the drying process, dried fruits become compressed and concentrated by losing their water, and usually lose at least half of their size. A quarter cup or 40 grams of dried fruit is introduced as a standard serving, so that this small amount of dried fruit is rich in substances and compounds useful for the body and is considered a significant source of dietary fiber and potassium. In addition to these useful substances, dried fruits are usually rich in magnesium, iron and phosphorus, and each type of them has its own useful properties and compounds, because dried fruits usually retain the properties of fresh fruit to a high degree. Two exceptional properties of fresh fruits, which are usually lost in the drying process, are vitamin C and thiamine, which are sensitive to heat, but a significant amount of them is preserved in the freeze-drying process. One of the very useful compounds of fruits that are also available in dried fruits are the compounds of the vegetable group, which include phenolic acids, flavonoids (anthocyanidins, flavones, flavonols and isoflavones), plant estrogens and carotene substances. Phenolic compounds account for the largest amount of vegetable substances in the diet, and by consuming dried fruits, this type of antioxidant compounds can be provided to a high extent. Dried fruits contain a high concentration of useful compounds, but their calorie content is higher than fresh fruit, so it is important to control the consumption of dried fruits.

Despite the concerns about the sugar in dried fruits, it can be said that the sugar in the products that do not have added sugar is natural fructose and glucose and does not have a significant effect on the body’s sugar reaction. These types of sugars usually create a balanced insulin response in the body. On the other hand, people with diabetes should be more careful when consuming dried fruits that contain added sugar, but nutritionists say that for healthy people, the small amount of natural sugar in dried fruits is compared to the benefits and very useful compounds. They can be overlooked.