Sometimes overlooked as a processed alternative, dried fruit can be a great substitute for fresh fruit.
The concept of drying fruit has been around for thousands of years. Dried fruit has great nutritional value as well as a long shelf life.
Dried fruit is the ideal snack to bring to work due to its long shelf life and great health benefits.
Processed variants of dried fruit are often covered in a sweet glaze for added flavour during the drying process. However, conventional dried fruit, without added sugar, is purely fruit with most of its water content removed.
Here is why dried fruits can be berry good for you.
Five portions a day
As with all nutritional advice, maintaining a varied and balanced diet is the key highlight.
The NHS recommends 5 portions of fruit and vegetables a day. A portion of fruit would typically be seven strawberries, two plums, or a banana or an apple. As you can see, the size of the fruit plays a role in what constitutes a portion, but typically a portion of fresh fruit is around 80g.
Following a drying process, almost all the water content in fresh fruit is taken out. Drying can be done naturally by the sun, or via a dehydrator. The result is a nutrient-dense, dried fruit. As the fruit has been dehydrated and increased in nutrient density, a potion is typically 30g or three tablespoons.
Examples of popular dried fruits include figs, prunes, raisins, dates, and cranberries. These are great, nutrient-dense options without added sugars.
Fibre content
Dried fruit often has a higher fibre content than its fresh counterpart. Fibre is important for our diet as it aids digestion.
Sometimes it can be difficult to increase fibre intake, especially for people who must avoid grained products, nuts, and seeds. Dried fruit makes for a great alternative.
Vitamins and minerals
Per 100g, dried fruit is more nutrient dense than fresh. As the fruit is dehydrated it doesn’t lose its nutritional value.
Essential micronutrients, vitamins and minerals are all stored within fruit. These can include vitamin C, zinc, potassium as well as antioxidants all contributing to our physical and mental health.
It is always recommended to read the nutritional information on the food we are buying to ensure you get a good balance throughout your diet. Also, be aware of added sugars and preservatives which can drastically alter the nutritional value of foods and increase the calorie content overall.
Reducing the number of processed foods in our diet is a great way to improve our overall health.
Don’t go bananas
Always remember, a balanced diet is key.
We should avoid any food in excess, fruit included. Dried fruit has the potential to leave us feeling a little more hungry than fresh fruit as it has less volume but is more nutrient dense. This means we can hit our nutrient goals with less volume of fruit.
A portion is 30g, so be mindful of your portion size next time you choose dried fruit for your snack.