Dried fruits are obtained by dehydrating fresh fruits: plums, apricots, raisins, dates, bananas. They contain 80 to 90% less water and therefore concentrate their nutrients and flavor, and provide at least 4 or 5 times more calories.
These nuggets of energy are excellent allies against fatigue. In sport, they notably restore tone without overloading the stomach. With the exception of vitamin C, which is destroyed by heat, dried fruits are also richer in vitamins and minerals than their fresh counterparts. These are, for example, good sources of magnesium, anti-fatigue and anti-stress, and anti-anemic iron.
These fruits are also very sweet. Sugars constitute up to 80% of their contributions. One can legitimately wonder if something that contains so much sugar is really good for us. Despite their high sugar content, they do not cause blood sugar levels to rise sharply, as they are also rich in fiber which slow down the intestinal absorption of sugar.
Their fiber content is good because most of us don’t eat enough fiber. They can help us reach the recommendation of consume at least 25 grams per day. Dried fruits thus help to regulate intestinal transit. Dried fruits have other benefits: they are also powerful anti-aging agents. They concentrate substances with antioxidant properties capable of fighting against the harmful effects of free radicals, involved in aging and many chronic diseases. Among these dried fruits, prunes are particularly interesting.
Choose the most natural dried fruits possible
Rich in antioxidants, vitamin K and potassium involved in the maintenance of bone quality, they promote bone health. Studies show that their consumption helps prevent and slow the loss bone in women after menopause.
Dried figs are also distinguished by their richness in calcium. They are interesting when not eating dairy products. Raisins provide a lot of iron. Dried bananas, high in starch and simple sugars, provide long-lasting energy. Ideal for prolonged efforts, such as running and cycling. As for goji berries, they are excellent pick-me-ups because their mineral content exceeds that of other dried fruits and they are also rich in protein.
To choose the right dried fruits, they must be taken as naturally as possible. So we look at the labeling and we check that there are no undesirable additives. Some manufacturers coat the dried fruits with palm oil and glucose syrup to make them even more appetizing. Moreover, unless they are chosen organic, it is not uncommon for them to contain sulfites, potentially allergenic preservatives.
We consider that a reasonable portion is equivalent to 30 grams, or about 4 prunes, apricots, figs or the equivalent of a small handful of raisins or goji berries. Due to their high sugar content, however, they should be consumed in moderation, no more than once a day as part of a balanced diet.