Contents:

• Nutritional value of dried fruits
• Properties of dried dates
• Properties of raisins
• Properties of dried figs

The tradition of drying fruit dates back 12,000 years ago. For centuries, people have been looking for ways to extend the shelf life of food. Even today, dried fruit remains popular and readily available. Parents often choose it as a healthy snack for their children when preparing school lunches. A pack of dried fruit is easy to take to work or while traveling. However, dried fruit also has its detractors, who believe it provides the body with nothing but empty calories. Let's see if it's worth eating.

Nutritional value of dried fruits

Dried fruits are high in nutritional value. They contain a lot of fiber, and some, like apples and plums, contain antioxidants that slow the damage caused by free radicals. Dried fruits also provide the body with many vitamins and minerals necessary for proper functioning:

• Vitamins A, C, E,
• B vitamins,
• Potassium,
• Magnesium ,
• Iron,
• Manganese,
• Copper.

Properties of dried dates

Dried dates – a valuable source of fiber, vitamins, minerals, and antioxidants. Compared to other dried fruits, they contain the highest amount of antioxidants:

• flavonoids,
• Carotenoids
• Potassium,
• Iron,
• Phosphorus,
• Calcium,
• zinc
• Magnesium,
• B vitamins
• Vitamins C and A

Dates reduce the risk of heart attack or stroke. They regulate blood cholesterol levels and lower blood pressure. Thanks to their fiber content, they support digestive processes and have a positive effect on the digestive system. Soaked dried dates can be helpful for constipation. They also have anti-inflammatory properties. They are a valuable source of antioxidants that slow the development of free radicals in the body. They are also recommended for the prevention of cardiovascular disease. They can be a healthier alternative to sugar in foods such as pancakes, oatmeal, smoothies, and baked goods. To make mixing or blending and using them in a cake, for example, it is worth soaking them before mixing. This creates a smooth, sweet mixture that can be added to the batter. Healthy bars, power balls, or homemade "Nutella" can be made from dried dates. Dates can also be chopped and added to yogurt or muesli.

Properties of raisins

Of all dried fruits, dried grapes are the most popular in our country. This sweet snack is packed with valuable nutritional values, such as:

• Antioxidants
• Fiber,
• B vitamins,
• Vitamins C, E,
• iron ,
• Magnesium,
• Copper,
• Potassium,
• Zinc,
• Calcium,
• Boron.

The calcium and boron contained in raisins help prevent osteoporosis. The high fiber content helps with constipation, while magnesium and B vitamins promote concentration. Vitamins C and E fight free radicals. Raisins have a positive effect on heart function and skin, and also support the immune system. Raisins also contain resveratrol, an antioxidant that protects cells from damage.

Properties of dried figs

In Poland, we choose dried figs less often than raisins, dried apricots, dates, or prunes. However, they're worth trying because they're not only delicious and perfect for desserts and savory dishes, but they're also a treasure trove of micro- and macro-ingredients that have a positive effect on our health:

• Vitamins: A, C, E and K
• B vitamins,
• Calcium ,
• Potassium,
• Phosphorus,
• Magnesium,
• Iron,
• Manganese,
• Copper.

B vitamins and copper regulate the function of the nervous system and reduce feelings of fatigue. Iron is essential for the production of hemoglobin, and potassium helps regulate blood pressure. The calcium contained in dried figs is responsible for blood clotting and the condition of teeth and bones. Figs have a positive effect on our eyesight, relieve sore throats and asthma, and reduce appetite. They are also recommended for people suffering from insomnia.

Dried fruit is worth eating; it's a valuable, healthy snack that offers an alternative to unhealthy bars, milk rolls, or chips. However, it should be noted that dried fruit is high in calories and contains more calories and carbohydrates than its fresh counterparts. Therefore, we should eat it in moderation, rather than the whole package at once. A handful a day is enough to have a positive impact on our health. When buying dried fruit, we should also make sure that it is not additionally and unnecessarily sulfurized. Due to its high sugar content, the consumption of dried fruit should be limited in diabetics.