Tuesday, August 20 2019
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Dried Fruit, Good or Bad for Health?

Dried fruit is increasingly 'rising' when people are competing to run a healthy diet, namely by adding it as a sprinkling of oatmeal or as a snack in the afternoon. But, is it true that this type of sweet food is safe to consume regularly?

Dried fruit is a choice because it is practical and tastes good. In a country with four seasons, the fruit supply decreases because winter is overcome with dried fruit. But, is this dried fruit really good for the body?

The US Department of Agriculture even recommends eating fruits 230 grams - 350 grams every day. This is so that the nutrients needed by the body are fulfilled.

Dried fruit is a fruit that has undergone a drying process, so that the water content in it is wasted. Some examples of dried fruits that are quite popular are raisins, dates, plums, figs, and apricots.

Other varieties of dried fruit are also available in the form of sweets - including mangoes, pineapples, cranberries, bananas and apples. Because it has passed the preservation stage, dried fruit is more durable to store, than you store fresh fruit.

Because this is also the case, people end up carrying dried fruit to take as a snack when they are on a long trip, where refrigerators are not available.

Benefits of consuming dried fruit

Not much different from fresh fruit, dried fruit is known to be nutritious and can provide significant benefits for the body. In one piece of dried fruit contains the same amount of nutrients as fresh fruit.

Compared to other foods, dried fruit can contain up to 3.5 times the fiber, vitamins and minerals. Therefore, one serving of dried fruit can help complete the daily requirement of recommended types of vitamins and minerals, such as folate.

As explained earlier, dried fruit contains a lot of fiber and is a good source of antioxidants, especially polyphenols. The content is useful for increasing blood flow, maintaining digestive health, reducing the risk of oxidative damage and a number of other diseases.

However, the vitamin content in dried fruit is significantly reduced due to the drying process. But take it easy, dried fruit is still good for consumption.

For example, raisins contain fiber, potassium and various important nutrients to support health, even though the levels of vitamins in them have been reduced. This dried fruit also has a low glycemic index value, so it does not risk causing diabetes mellitus.

The benefits of raisins and several other types of dried fruit include:


With the various benefits above, don't hesitate to bring dried fruit as a healthy snack instead of your sweet food.

The other side of consumption of dried fruit

Although it has various benefits, in fact dried fruit can also be dangerous if consumed in excess, especially those given additional sugar. Because dried fruit sold on the market tends to contain added sugar. That's why dried fruit sold in stores is very high in calories and sugar, including glucose and fructose.

Basically, around 22–51 percent of the sugar content in dried fruit is fructose. Excessive fructose consumption can cause health problems such as an increased risk of weight gain, type 2 diabetes and heart disease. If your dried fruit is given additional sugar, the danger will be higher.

You also need to know, some manufacturers add preservatives called sulfites which make dried fruit look more attractive and prevent discoloration. This applies especially to brightly colored fruits, such as apricots and raisins.

The problem is, some people may be more sensitive to sulfite, and respond with the appearance of abdominal cramps, skin rashes and asthma attacks. To avoid sulfite, choose dried fruits that are brown or grayish rather than brightly colored.

Dried fruits that are not stored and handled properly can also be contaminated with fungi, aflatoxins and other toxic compounds. Therefore, make it a habit to consume dried fruit in a balanced amount and not to overdo it.

Many micronutrients are lost during the fruit drying process, so you cannot get various types of vitamins that dissolve in water when you consume dried fruit. Keep your daily vitamin needs complete by eating fresh fruit every day.

So, dried fruit is good for body health. However, consumption of dried fruit also must be accompanied by fresh fruit intake so that your daily nutritional needs are still met. Balance fruit intake by exercising regularly so that the body is always healthy and strong.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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