Dried fruits contain more fiber and antioxidants than fresh fruit. They may have beneficial effects against heart disease and obesity, and some types of cancer, although the benefits of fiber in fighting colon cancer are controversial. Research has shown that people with diets rich in plant phenols have lower rates of heart disease, diabetes, and many kinds of diseases.
Reduces cholesterol levels
Eating fruit can help lower your cholesterol levels. The soluble fiber in fruit binds with fatty molecules in the digestive tract and drags them out. The monosaccharide fructose is the main component in fruit and is twice as sweet as glucose. Dried fruit has an added benefit: they require fewer calories to reach the same caloric level as fresh fruit. But you should limit your intake of dried fruits to between 50 and 100 grams per day to reduce the risk of high triglycerides.
One of the easiest ways to cut your cholesterol is to eat more fruits. Figs and apples are both high in fiber, so they will lower your levels of bad cholesterol and increase your intake of healthy fats. Moreover, a diet rich in fruit and vegetables will increase the levels of important cholesterol-lowering compounds called plant stanols. This soluble fiber has anti-inflammatory effects. The same goes for pears and cherries.
Another way to lower your cholesterol is to consume fish. Fish is a great source of protein and omega-3 fatty acids. They help reduce triglycerides and boost the levels of high-density lipoproteins, which are good for your heart. Vegetable oils are also beneficial when it comes to lowering cholesterol. Sunflower oil is a great substitute for butter, and it lowers LDL cholesterol.
Steffi’s Blog
Lowers blood pressure
A new study suggests that a diet rich in dried fruits may have blood-pressure-lowering properties. Researchers looked at data on vascular outcomes for 55 participants. Each participant was monitored for an average of 50 blood pressure readings over 13 hours. The participants were randomly assigned to the dry fruit or control conditions. Participants’ mean cDBP did not differ between the two conditions. Dried fruit, however, was associated with lower cDBP than the control group. Nonetheless, the results are not definitive and more studies are needed to determine the definite benefits of dry fruits for low blood pressure.
Dried fruits are high in dietary fiber and contain other beneficial nutrients. These nutrients can reduce high blood pressure. In addition, many experts believe that all dry fruits are beneficial for lowering blood pressure. Low-calorie nuts and seeds contain high levels of fiber and antioxidants. They are also great sources of potassium and magnesium. These nutrients help lower blood pressure and are ideal for preventing and treating hypertension. Therefore, dried apricots can be beneficial for people with high blood pressure.
The combination of dried fruit and nuts may have cardiovascular benefits. One study found that 3/4 cup of mixed dried fruit lowered LDL-C levels and reduced blood pressure after three months. However, it did not lower vascular stiffness or increase HDL-C levels. This suggests that dried fruit isn’t a complete panacea, though it can help to manage your weight. It is important to note that studies are still needed to confirm these benefits.
Controls inflammation
Dried fruit is an excellent source of antioxidants that help to fight inflammation. Eat a handful of dried fruits every day to get a full range of vitamins and minerals. The most common types are prunes, dates, figs, apricots, cranberries, and raisins. Avoid dried berries, though, as they almost always contain added sugar. Instead, choose organic dried fruit, such as apricots.
Consuming a diet rich in antioxidants, like green tea, can help you manage inflammation. Also, a whole foods diet emphasizes natural, whole foods and limits processed foods. You can also include foods high in omega-3 fatty acids, such as walnuts, grass-fed meat, and wild-caught fish. In addition, drinking tea with ginger and turmeric has many health benefits. And if you do have to eat meat, try to get organic chicken and remove the skin and fat. Organic dairy products, like natural cheeses, yogurt, and Emmental (Swiss), are also a great way to control inflammation. And, if you must eat eggs, choose omega-3 enriched eggs, from free-range chickens.
Dried figs are another excellent source of antioxidants. These compounds prevent free radicals from destroying cells in your body and creating new inflammation. But they may not be as important as antioxidants. Instead, dried fruits contain phytochemicals, bioactive compounds found in plants that have anti-inflammatory properties. Polyphenols, flavonoids, and antioxidants like the quercetin in figs work to reduce inflammation by preventing free radicals from triggering new inflammation.
Reduces aches and pains
Nuts can help relieve aches and pains by providing essential nutrients, including magnesium, l-arginine, and vitamin E. Furthermore, eating nuts can decrease inflammatory biomarkers in the body. Pistachios, walnuts, flaxseed, and chia seeds are all excellent sources of anti-inflammatory carotenoids, which are important in reducing inflammation. Also, eat plenty of fresh or canned fruit to promote health and prevent inflammation.
Dried apricots contain high levels of calcium, magnesium, potassium, and iron. Dried blueberries have been linked to reducing the risk of heart attacks among women and controlling blood sugar in people with Type 2 diabetes. Strawberries, blackberries, and raspberries contain high levels of anthocyanins, which reduce inflammation and ease aches and pains. And if you’re looking for a healthy snack, dried cherries are an excellent choice.
Summer vegetables and fruits contain high amounts of vitamin C, which is effective in relieving aches and pains in the joints. Many fruits and vegetables are rich in anti-inflammatory nutrients, and they’re delicious too. Strawberries are particularly good for this, as they contain anthocyanins, which help fight inflammation. Dark chocolate bits made from these can also relieve aches and pains. However, if you don’t eat fish, you can also try taking fish oil supplements.
Prevents Osteoporosis
Dried fruits are an excellent source of nutrients like calcium, magnesium, vitamin K, and boron. According to research, boron is essential for bone health and is associated with a lower risk of osteoporosis. Dried plums have been shown to reduce bone loss in osteoporosis models. The same holds true for walnuts and almonds. Besides providing important nutrients, these dry fruits are also rich in phytochemicals.
Dried plum has been found to have significant osteoporosis prevention effects in laboratory rats. It also reversed bone loss in postmenopausal women. Studies of dried plums also showed that dried plums improved biomarkers of bone formation and prevented bone loss in postmenopausal women. These results are encouraging and should lead to a greater understanding of the effects of dried plum consumption on bone health.
A diet high in dried fruit can help prevent osteoporosis. It contains nutrients that inhibit the breakdown of bone. Women are more likely to suffer bone loss than men, and 25 to 30% experience major orthopedic problems as they age. Calcium supplementation has been shown to be an effective, safe nutritional approach to slow bone loss. Foods rich in antioxidants, vitamins, and minerals can help prevent osteoporosis.
Stabilizes energy levels
Dried fruits contain all the nutrients your body needs to maintain a healthy weight and improve your energy levels without the added calories. These fruits have been used in the Mediterranean and Middle East for thousands of years. Today, their widespread use has expanded across the world. Dried fruit is produced by removing the water and leaving the sugars saturated. Hence, it is also known as a concentrated-sugar fruit.
Dried figs can be consumed with fresh fruit or in stir-fried dishes. They can also be sliced and served over pear slices or topped with blue cheese. Other types of dry fruits such as dates are excellent for snacking and can be eaten daily. Unlike fresh fruits, these dried fruits provide your body with important nutrients and can replace a large portion of your daily fruit intake. And as a bonus, they are easy to store.
Relieves hunger
Dried fruit has been shown to be a good source of energy and can be an excellent snack. Added nutritional value is also beneficial and can be added to your meal. Avoid dried fruit with sugar or salt coating as these are not as healthy as the natural variety. But if you are looking for a quick fix, you can try mixing some dried fruit with spices or sugar. The same benefits apply to dried cranberries, dates, apricots, or any other dried fruit.
In Summary
Dried fruits contain fiber and unsaturated fats. They are high in protein and may even reduce overall hunger. Hence, they are a great snack choice when you are short on time or on a diet. However, be warned: dried fruits can be very addictive! Limit your portion size to two handfuls per day. To avoid binge eating, make sure to buy a small bag of dried fruit at the grocery store.
Almonds and cashew nuts are a good choice as they contain plenty of magnesium and dietary fibre. They help reduce hunger, regulate metabolism, and help prevent breast cancer. Almonds, on the other hand, help you lose weight and support heart health. They also improve skin and hair health. But no matter which kind of nut you choose, make sure to check for its calorie content! These fruits are full of benefits and are worth trying!
