Dried fruit is added to hundreds of recipes, from cakes and pies to puddings and granola. But are they really that healthy? For those on low-carb diets, nutritionists have highlighted the health benefits of jujube detox and their role in a balanced diet.
How is dried fruit good for health?
Raisins, dried figs, grated bananas, coconut flakes, prunes and other dried fruits are touted as a healthier, natural alternative to sweets. Rich in carbs, fiber, vitamins and antioxidants, these treats offer high nutritional value for health.
- Prunes – 418 calories and 111 grams of carbs, including 12.4 grams of fiber and 66.3 grams of sugar per cup
- Dried bananas – 480 calories and 51.1 grams of carbs, including 6 grams of fiber and 33 grams of sugar per cup
- Dried cherries – 533 calories and 129 grams of carbs, including 4 grams of fiber and 107 grams of sugar per cup
Dried fruit is smaller in size than fresh fruit, so it’s easy to eat too much in one go. Additionally, some manufacturers add sugar to dried fruit for extra flavor. That’s why you should always check their labels and ingredients if you want to add dried fruit to your recipes detox formula to lose weight, detox the body your.
Potential benefits of dried fruit
These energy-rich foods have a high nutritional value. Prunes promote bone formation and may improve bone density. Rich in fiber and sorbitol, they act as a natural laxative and can prevent constipation. Researchers have also shown that prunes are an excellent source of vitamin K and potassium as well as phenolic acids that support overall health.
If you’re trying to cut back on carbs, swap your snack for shredded coconut. One cup has 675 calories, 7.1 grams of protein and 25 grams of carbs – including 17.9 grams of fiber and 7.1 grams of sugar; if you subtract the fiber, you get 7.1 grams of net carbs. These tasty treats also provide 18% of the daily recommended amount of iron and 4% of the recommended daily amount of vitamin C.
Dried fruit contains many ﬂ avonoids, polyphenols, carotenoids and other antioxidants. Your body needs these nutrients to fight oxidative stress and offset its harmful effects. A diet rich in antioxidants can prevent and reduce inflammation, boost brainpower, improve immune function, and positively impact DNA repair. These natural compounds have been linked to a reduced risk of kidney and liver damage, cancer, and age-related mental illnesses.
Prevent diabetes naturally
Despite its high sugar content, dried fruit may help prevent diabetes and improve its symptoms. Researchers have linked the consumption of dried fruit with improved nutritional intake. absorption, reduce body weight and reduce the risk of diabetes. Certain antioxidants in grapes and other dried fruits may help improve insulin response and protect the pancreas against inflammation and oxidative stress.
One of the studies cited in the review indicates that grape skin extract may help preserve pancreatic function and prevent knife blood sugar action. Another study found that date palm extract could reduce the neurophysiological and behavioral changes associated with diabetes. Scientists have also shown that both nuts and dried fruits are rich in quercetin and other polyphenols that have anti-inflammatory, anti-diabetic, and anti-obesity effects.
When consumed as part of a balanced diet, dried fruit may protect against metabolic disorders. Just make sure you choose the natural variety, with no added sugar. If you are allergic to sulfites, choose organic dried fruit. Manufacturers often add these preservatives to dried apricots, dried mangoes, dried papaya, wine, grapes, maraschino cherries, and other foods to increase shelf life.
Boost your immune system
If your immune system needs a boost, add goji berries to your diet. These superfoods are packed with vitamin A, vitamin C, and iron. Plus, they’re lower in calories and carbs than other dried fruits. Five tablespoons of goji berries provide:
- 98 calories
- 22 grams of carbs
- 3.6 grams of fiber
- 13 grams of sugar
- 4 grams of protein
- 23% of the Daily Value (DV) for vitamin C
- 150 percent DV for vitamin A
- 11 percent DV for iron
Vitamin C is known for its immune-boosting properties. This nutrient can strengthen the body’s natural defenses, protect the skin from oxidative stress and prevent systemic infections. Furthermore, it reduces oxidative damage caused by environmental pollutants and activates enzymes that regulate cellular detoxification.
Eliminate depression and anxiety
There are many other benefits of eating dried fruit, from improving mood to youthful skin and improved digestion. According to a 2016 study published in the Turkish Journal of Biology, what you may not have known is that these foods can help reduce anxiety and depression. Rats that ate goji berries had significantly reduced levels of anxiety and depressive behaviors. Their study and sleep performance also improved.
Although the study was conducted on mice, its findings pave the way for further studies. Scientists attribute these benefits to certain polysaccharides in goji berries, which have been shown to reduce anxiety by increasing serotonin or melatonin levels in the brain. These fruits are also rich in beta-carotene, a powerful antioxidant that improves memory and reduces anxiety.
Good for the digestive system
A 2014 review published in the journal Complementary Medicine and Therapeutics indicated that prunes were more effective at improving stool frequency and consistency than psyllium husks, a mass-forming laxative. big.
Dried fruits, especially prunes, are rich in soluble and insoluble fiber that promotes digestive health and keeps you healthy. Soluble fiber also acts as prebiotics, feeding the good bacteria in your gut. Additionally, sorbitol — a sugar alcohol in prunes — has a laxative effect in some people.
Now that you know the benefits of dried fruit, incorporate them into your diet. Although these foods are high in sugar, they are healthier than ice cream, candy, or milk chocolate. Enjoy them in the morning, after exercise or between meals. Keep your portion sizes small to prevent weight gain and blood sugar spikes.
Reference source: www.livestrong.com