What are dried fruits. Dried fruits: sweet oriental tales. Harm, contraindications and undesirable consequences

Dried fruits are a priori considered a healthy product. However, few people know not only what exactly their benefits are, but also what this or that variety represents.

Varieties

The need to preserve fruits and berries in long journeys suggested a way to prepare them for future use - drying. For the first time this technology was applied in the countries of the Middle East, Asia. This is how dried fruits appeared, which today occupy a special niche among food products. Despite the possibility all year round to acquire fresh fruits, people do not refuse to consume dried fruits. This is due to the high nutritional value of the latter, a higher content of vitamins and useful substances.

Almost any fruit can be turned into a dried fruit. True, each of them requires a special drying technology. For this, ripe and even slightly dried fruits on the branch are used. Green fruit or unripe berries, as well as rotten ones, are not suitable for these purposes. Among the most common are prunes (a derivative of plums), raisins (dried grapes), dried apricots (obtained from apricots).

Depending on the drying method, dried fruits can be divided into those that are dried in natural conditions and those that have been dried in industrial ovens. The former, in turn, can be dried in the shade (soyagi method) and in the sun (oftobi technology), as well as in bins, which are a device for drying fruits and berries on charcoal. Dried in the shade, they are soft and delicate in taste. They are best consumed fresh. Fruits dried in the sun are firmer, they are good for compotes and uzvars.

Depending on which fruit is dried, dried fruits are divided into those that are obtained from fruits and those whose “basis” is berries. The first group includes dried apricots obtained by drying apricot halves in the sun. However, the list of dried fruits obtained from this fruit does not end there. If you dry large fruits in the same way, after removing the stone from them, you get kaisa. Leaving the bone, they get another type of dried fruit, they are called apricots. In this case, the latter is prepared from apricots, long time remaining on the tree, in fact, it shrinks already on the branch.

Prunes are obtained by blanching and then cooling the plums, which are then dried in industrial ovens. A quality product should not be bitter or have a brown tint. Dates are obtained by drying the fruits of the date tree. At the same time, in dry form, they are most widely used, since in fresh - the fruits have a very limited shelf life (several days).

The kumquat is a special kind of citrus that undergoes drying. It is similar to the tangerine, but is smaller and has an edible skin. Figs are obtained by drying the fruits of a fig tree or fig tree. This is one of the oldest plants on the planet, the life of fresh fruits of which is also short-lived. They are poorly stored, almost impossible to transport. Dried fruits obtained from fruits also include slices or rings of apples and pears. As a rule, these blanks are affordable.

The most common berry-based dried fruit is raisins. Since grapes are different varieties, then in dried form they differ in variety. The variety of the variety, as well as the technology of drying the grapes, determine the difference between dark and light varieties of raisins. In addition to grapes, they also dry cherries, raspberries, sea buckthorn, and currants.

calories and vitamins

Due to the evaporation of moisture, dried fruits are much more nutritious than their fresh "ancestors". So, if 100 grams (g) of fresh apricots contain 50 kilocalories (kcal), then the same amount of dried apricots is about 225-230 kcal.

In fresh form, the nutritional value of plums is 60 kcal per 100 g, while in prunes - 250 kcal. If the calorie content of grapes is 70 kcal per 100 g, then raisins are 280 kcal per 100 g.

Due to the high energy value, dried fruits should be eaten with caution by obese people. Their calorie content should be taken into account when calculating KBZhU, since with uncontrolled eating of the product, there is a high risk of getting fat.

Almost all dried fruits contain large amounts of B vitamins (B1, 2, 3, 5, 6), as well as vitamin A, nicotinic acid (PP). But there is no "ascorbic acid" in dried fruits, since vitamin C is destroyed during heat treatment and prolonged contact with oxygen. The mineral composition is represented by iron, magnesium, potassium, iodine, zinc. High content of sugars in the form of glucose and fructose.

Benefit and harm

Compared to fruits, the mineral content of dried fruits is higher. First of all, this is true for potassium, magnesium and iron. This determines the benefits of dried fruits for the heart muscle and blood vessels. Potassium and magnesium have a strengthening effect, and iron takes part in the function of hematopoiesis. Iron deficiency provokes anemia, while the hemoglobin level is within the normal range - this is a guarantee that the blood is saturated with oxygen, which it delivers to organs and tissues.

Fiber-rich dried fruits improve intestinal motility, which improves digestion. Food is better absorbed, which means it brings more benefits. Moving through the intestines, the dietary fibers of dried fruits collect toxins and toxins and are excreted along with them from the body. As a result, the likelihood of food fermentation in the intestines and the resulting abdominal pain, a feeling of heaviness, and flatulence is reduced.

Most dried fruits have a mild laxative effect, so they act as a natural, safe laxative. They can be safely given to children and pregnant women even on later dates. The most famous among these dried fruits is prunes.

Dried fruits protect the walls of the stomach, enveloping them and reducing the impact of overly fatty, spicy, and pickled foods.

It should be noted that each type of product has a characteristic composition, which means that special healing properties. So, dried apples are rich in iron, and are also able to improve the intestinal microflora. Raisins are rich in B vitamins, so its regular use has a beneficial effect on the nervous system.

In addition, it is useful for the cardiovascular system, recommended for pregnant and lactating women. The first allows you to increase hemoglobin, strengthen the nerves. Raisins improve lactation and increase the taste characteristics of milk.

Dried pears also have a beneficial effect on the central nervous system due to the presence of B vitamins in their composition. In addition, they have an immunostimulating effect, and are also useful in diseases of the urinary tract and pancreas. Prunes show a diuretic and laxative effect. It is able to prevent anemia, improves the functioning of the digestive tract.

Dried apricots have similar properties, and in addition, it allows you to maintain visual acuity. The product reduces the level of "bad" cholesterol, which has a positive effect on the condition of blood vessels - the risk of their blockage is reduced, the occurrence of cholesterol plaques is prevented.

Thanks to antioxidants, dried apricots help maintain youthfulness and attractiveness of the skin and hair.

No less useful are exotic fruits that have undergone a drying process. So, figs are recommended for thyroid diseases and predisposition to them, because they are rich in iodine. In addition, it is characterized by an antiseptic, astringent and healing effect, therefore it is useful for stomatitis and other inflammations in the oral cavity. Figs contain dietary fiber more than other dried fruits, it is rich in potassium, and contains folic acid.

Peach is rich in potassium and magnesium, which is good for the heart, and its components have a beneficial effect on the condition of the kidneys. Dried mango contains a lot of dietary fiber. In addition, it can be called a “beauty product”, since vitamins E, C, A are present in a significant amount. They have a positive effect on the condition of the skin and hair, and slow down the aging process of cells.

Dried melon also has a large amount of fiber. It is easily digestible, contains amino acids, B vitamins, as well as ascorbic acid, beta-carotene, magnesium and potassium. This is due to the immunostimulating and tonic effect of these fragrant sweet pieces of a pleasant yellowish hue.

Dates, having a tonic and regenerating effect, are especially useful during the recovery period after an illness or surgery. They strengthen the heart, increase the elasticity of blood vessels, and are useful for the liver and kidneys. They should definitely be included in the diet of women in position - dates strengthen the uterus, increase the body's immune forces and drive away the blues. Dates are no less useful for men's health. The ancient Egyptian pharaohs invariably started their day with them in order to improve potency.

The harm of dried fruits is primarily due to the fact that it contains dyes and other chemical substances. The fact is that in the process of industrial drying, fruits and berries lose their attractiveness and bright colors. In order to attract customers and encourage them to buy, ready-made dried fruits are saturated with pigments and other synthetic additives. Bright shade, glossy shine - all this is the result of such processing. To increase the shelf life and protect the product from insects, it is again treated with low-use compounds.

The quality of raw materials and production features are also important. So, if cheaper unripe fruits are used, they are scalded with boiling water with the addition of non-edible soda. From this, the skin of the fruit bursts, and drying is faster. If crops are dried in a tunnel oven or using a burner, carcinogens accumulate in their composition, an unpleasant smell of gasoline or diesel fuel appears. It is clear that flavors help to hide it.

Manufacturers claim that such "chemistry" is used in the minimum allowable quantities, and therefore dried fruits are safe.

However, an ordinary buyer cannot determine how dried fruits are “pumped up” with such components. Their regular use leads to the accumulation harmful substances in the body, weakens the immune system, causes the formation of toxins and radicals, cell mutation.

Some categories of people, primarily allergy sufferers, young children, may feel a deterioration in their condition immediately after a single consumption of products processed in this way. If you are allergic to certain fruits, you should not eat them in dried form. Diabetes mellitus is usually a reason to stop using this product or significantly reduce its consumption.

The use of dried fruits should be abandoned in the acute period with ulcers, gastritis, pancreatitis. For a person with high acidity of the stomach, the use of dried cherries, prunes is not recommended.

You can get the maximum benefit from dried fruits by consuming the most natural products. First of all, you should stop buying overly fragrant, bright and shiny dried pieces. Real dried fruits are always shriveled, have a dull color and are generally unattractive in appearance. Before eating, they should be soaked for half an hour in warm water, after which they should be washed well under running water. An excessively cracked skin of dried fruits testifies to a marriage, and the smell of gasoline and diesel fuel indicates a violation of the drying technology.

When purchasing papaya, mango and other exotic "dried fruits", it should be understood that in the true sense these are candied fruits. That is, dried big amount sugar fruit. The role of a preservative is performed by a sweet syrup, which is replaced by the natural juice of the fruit. This causes high nutritional value and calorie content of these products.

In dates and prunes with a stone, the concentration of medicinal substances is higher. The same can be said about dried fruits with stalks. Dried fruits should not be excessively dry and hard. This indicates a violation of the technology of preparation or storage.

Almost every dried fruit can give a "signal" that eating it at this stage is undesirable. For example, if dried figs acquire a sour-salty taste, they should not be eaten.

When taking dried fruits, it is important to remember that they are a highly concentrated product, and therefore require moderate consumption. It is recommended to eat from 40 to 80 g of dried fruits per day. You should focus on your own palm. Any dried fruit should fit in the palm of a person. Everything else will be redundant.

You can prepare a healthy mixture by taking equal amounts of prunes, dried apricots and raisins. They need to be scrolled through a meat grinder with 1 lemon along with the skin. Add 40-50 ml of liquid honey to the composition. You can put nuts. Insist 10-14 days. Use in the morning with a spoon or dissolve in water for 1-2 tablespoons.

It is better not to serve dried fruits as a dessert at the end of lunch or dinner, but to allocate a separate meal for them. Dried fruits go well with fermented milk products- cottage cheese, kefir, fermented baked milk and so on.

Storage

Optimal conditions for storage of dried fruits are good ventilation, a normal level of humidity and an air temperature not higher than +10C. If stored different types dried fruits, they should be wrapped separately, avoiding mixing.

The best storage utensils are wooden, glass or ceramic containers, always with a lid. Hermetically closing dried fruits, you can be sure that they will not absorb foreign odors, will not be infected by insects and will not become sour from moisture. Dried fruits should not be stored in plastic bags. They begin to rot, which leads to the formation of mold and the appearance of rot.

Periodically, you need to check stored dried fruits, removing spoiled fruits. The shelf life of dried fruits is no more than 12 months.

Recipes

Perhaps the most famous dish, or rather, a drink based on dried fruits, is compote. It is known to the older generation primarily for school and student, factory canteens. The invariable taste of the drink is due to the fact that it was prepared strictly according to the technological map.

Dried fruit compote according to GOST

Ingredients:

1.5 cups dried apples;
half a glass of raisins, prunes and dried apricots;
200 g of fine sugar;
4 liters of water.

First you need to boil the syrup. After waiting for the sugar to dissolve completely, apples are placed in the liquid. Having reduced the heat, they are simmered for 10 minutes, after which dried apricots and prunes are introduced, after another 5 minutes - raisins. Cover the compote with a lid and cook for another 10 minutes. After removing from the fire, insist half an hour. This compote is especially tasty when chilled. The sweetness of the drink can be adjusted by adding more or less sugar. You can add new flavor notes by replacing some of the regular sugar with brown or vanilla. It goes well with the resulting clove drink. A couple of stars can be put in compote a minute before the end of cooking.

When cooking compote, it is important to observe the time of heat treatment of dried fruits. If it is not enough, the drink will not have time to be saturated with the taste of dried ingredients, its taste will be inexpressive. Excessive boiling of dried fruits leads to the loss of their healing components. Boiling, the fruits make the drink cloudy.

Hard pears and apples should be simmered in syrup for the longest time, they are laid before other ingredients. The total allowable cooking time is half an hour. Prunes and dried apricots should be kept on fire for no more than 15-20 minutes, raisins - no longer than 5-7 minutes.

The saturation and taste of the drink also depend on the ratio of dried fruit and liquid. It is optimal if at least 6-7 liters of water are taken per 1 kg of dried fruits. It is important to choose the right pan, because in the process of boiling, dried fruits almost double in size.

If the compote is prepared with apples or pears and other dried fruits, then the volume of the former should be about 50% of the composition.

Compote without sugar

It is usually prepared for young children. It is also suitable for those who are on a diet, suffer from certain types of diabetes.

Compound:

200 g dried apples;
100 g of dried pears and prunes;
3 liters of water.

Boil water, dip apples and pears into it, after 15 minutes - prunes. Cook for another 10-15 minutes, insist 30-60 minutes.

Vitamin compote with pumpkin

It has a pronounced immunostimulating and anti-cold effect. When hot, it has a slight antipyretic and diaphoretic effect. The presence of pumpkin gives the drink a pleasant shade and an unusual aftertaste.

Take:

250 g dried apricots;
200 g pumpkin pulp;
150 g of dried rose hips;
5 liters of water;
150-200 g of sugar;
ground cinnamon on the tip of a knife.

Cut pumpkin pulp without skin and seeds into small cubes. Prepare syrup, dip dried apricots into it and cook for a quarter of an hour. Then add pumpkin and rose hips, simmer for the same amount of time. Add cinnamon at the end of cooking.

From the point of view of usefulness, the uzvar is much more valuable. Unlike compote, which involves boiling dried fruits, in a bowl they are simply poured with boiling water and infused. Traditionally, this drink was prepared for Christmas.

Christmas knot

Need to take:

100 g of dried apples, pears and prunes;
50 g raisins;
4-5 tablespoons of liquid honey;
5 liters of water.

Soak dried fruits in water for half an hour, then rinse well. Put them in a thermos and pour hot water. Infuse for 1.5-2 hours, then pour into a jug and wait until the temperature of the drink drops to + 40C. Then add honey.

Important point- during heat treatment, honey loses its healing properties, so it should not be put immediately with dried fruits.

Apple-honey knot

Ingredients:

1.5 liters of water;
200 g dried apples;
50 ml of honey.

Pour apples with hot water and leave for at least 3-4 hours. After that, strain and making sure that the temperature of the drink is not higher than + 40C, add honey. Stir the composition so that the sweetener is completely dissolved.

Uzvar-kissel

500 g of any dried fruits;
1 liter of water;
3 tablespoons of granulated sugar;
1-2 tablespoons of potato starch.

Based on water and sweetener, boil the syrup. Dip dried fruits into it (do not forget to soak them in water and wash them first). Put the knot on a small fire and bring to a boil. IN cold water(one third of a glass) dissolve the starch and add it to the drink, stirring constantly. Hold for another minute on the fire and remove, do not allow the starch to boil.

The density of the drink depends on the amount of starch - the more it is, the thicker the uzvar will be. It is better to use potato starch, since rice and corn starch do not give the same transparency of jelly. Sweet dried fruits can be added to tea or act as a dessert. And you can make healthy sweets out of them.

Candy from prunes

This recipe uses a harmonious and traditional combination of prunes, dried apricots and raisins. The addition of natural chocolate especially emphasizes the taste of prunes and softens the sourness of dried apricots.

Required Ingredients:

100 g of prunes (the amount is indicated for a pitted product) and raisins;
50 g dried apricots;
100 g of dark chocolate (the content of cocoa beans must be at least 70%);
2 tablespoons of liquid honey;
60 mg butter.

Soak dried fruits in water, rinse and dry, and then use a blender to turn into a homogeneous gruel. Melt the chocolate in a water bath, add the butter there, mix everything thoroughly. Mix the chocolate mixture with dried fruits, add honey and mix well again. Fill molds for sweets or ice with the composition, or simply roll into balls or sausages. Send to the refrigerator until the moment when the candies grab.

Dessert should be stored in the refrigerator for no more than 3-4 days, always in a container with a lid.

christmas cupcake

Initially, such pastries were prepared in England for the Christmas holidays. It was a rather laborious process that required special proportions of ingredients. The finished cake was not consumed immediately, but wrapped in baking paper, left for several days in a cool, dry place for “ripening”.

This recipe is not a classic, but rather a variation on this theme. It is not necessary to leave it for several days, you can immediately serve it to the table.

Compound:

250 g dried fruits (usually raisins, prunes, dates, dried apricots);
100 g walnuts;
1 apple and 1 orange;
2 eggs;
50 g flour;
100 g of ground mugs;
100 g butter;
half a teaspoon of cinnamon;
2 tablespoons of honey;
a glass of strong sweet tea without additives;
90 g sugar, brown if possible.

Cut dried fruits into small pieces, chop nuts with a knife. Add orange zest to dried fruits and soak the mixture in sweet tea. Beat eggs well with sugar, add honey and cooled melted butter. Do not add hot ghee - the eggs will curdle. Gently mix the future dough, preventing it from losing airiness.

Mix the egg mixture with dried fruits, grate the apple without the skin there. Add flour and crackers, knead the dough again, add nuts and mix everything again. Put the dough into the form, after greasing its sides and bottom butter. The dough must be well compacted and covered with foil, tying it with silicone rubber.

Put the form in a baking sheet filled with water. The latter should reach the middle of the form with a cupcake. Put in the oven at a temperature of 170C (this temperature is maintained during the entire cooking time) and wait until the water boils in the pan. After that, note the time and cook for another 1.5-2 hours. The finished cake will be quite dense and springy a little. Inside it will be wet and crumbly. Another pastry that is unthinkable without dried fruits is Easter cake, which is prepared for Easter.

Curd cake with cherry

The composition of Easter cake may contain various dried fruits and their mixtures. This recipe uses cottage cheese dough, the tenderness of which is emphasized by a slightly noticeable sourness of dried cherries.

Ingredients:

100 g dried (dried) cherries;
3 tablespoons cherry juice;
330-350 g flour (30 g per dough, the rest - into the dough, how much it takes);
7 g dry yeast;
150 g and 1 teaspoon (in a dough) of sugar;
60 ml milk (preheat, it should be warm);
250 g of fatty cottage cheese (9% is the best option);
2 eggs;
1 teaspoon vanilla essence;
half a teaspoon of salt;
50 g melted butter.

All ingredients must be room temperature. Flour should be pre-sift 2-3 times. Cherry cut into halves and pour juice, leave for an hour. The dough is prepared on a dough, since the presence of cottage cheese makes it heavier, without dough it will not rise. Mix 30 g of flour, a teaspoon of sugar, yeast, and pour over everything with warm milk. Wrap with a towel and leave to rise for half an hour in a warm place without drafts.

After the specified time, the dough will increase in volume by 2-2.5 times. Now you can prepare the dough, for which you should mix the cottage cheese (if it is large, grind it through a sieve) and eggs. Add vanilla, sugar and salt, last add melted but not hot butter. Mix everything thoroughly with a spatula. After that, using a whisk, stir in the dough, add cherries without juice. Put flour last. Knead a thick dough that should stick to your hands.

Cover the dough with cling film and keep warm for another 30 minutes. By this time, it will again increase in volume, and the film will begin to bubble. Immediately after this, the dough is punched and distributed into molds. The form needs to be filled only halfway, otherwise the dough will rise and “run away” when baking. Before sending the molds to the oven, they should be insisted for another 30-40 minutes (the dough will rise again).

Bake at 180C for about 40-50 minutes. Readiness to check by piercing the cake with a toothpick. It must be dry. If the top is browned, but the cake is not yet baked, the tops can be covered with baking paper. Ready Easter cakes to get out of the oven, let cool a little right in the molds. Remove and decorate with icing.

protein cookie

On the basis of dried fruits, which are pre-crushed, healthy cookies and bars are prepared. They usually also include protein-rich bananas, nuts, and oatmeal. You can add protein powder sports nutrition). Such bars are especially popular with athletes, as they allow you to quickly satisfy your hunger, replenish your strength after a workout. An example of one of these cookies or bars is in the following recipe.

A feature of this cookie is its moisture, which provides a banana. However, it remains crispy - this is the merit of coconut crumbs. Dates and bananas are quite sweet, so no other sweeteners are needed.

Take:

200 g of ripe, and possibly overripe bananas (the weight is indicated for fruit without a peel);
10 large dates;
2 tablespoons of vegetable oil;
2-3 tablespoons of flour (the exact amount depends on the consistency of the dough and the type of flour, you can replace it with ground oatmeal);
150 g coconut flakes.

Puree bananas and dates using a blender. If the dates seem dry, they should first be filled with water and left in it for half an hour. Pour the oil into the mixture, add flour and coconut flakes. The dough should be quite thick but sticky. It should be rolled into small balls, which are then flattened. Cakes are formed.

Cookies are baked on a baking sheet covered with baking paper at a temperature of 180C for 15-20 minutes. You can store it in a tin box or kraft bag for up to 7-10 days. Another dish that is present in the diet of most athletes and those who adhere to the principles healthy eating- it's granola.

Granola homemade

Granola is oatmeal baked with honey and dried fruits, which is usually poured with milk, kefir or juice before consumption. Granola combines the benefits of oatmeal, dried fruits and nuts. It can be prepared in reserve and stored in an airtight glass container.

To prepare, take:

300 g of oatmeal (you need to take the classic, requiring long cooking);
1 apple and pear;
150 g dried fruits;
100 g nuts.

Finely chop dry fruits. Chop nuts if necessary. Make a puree from apples by rubbing them on a fine grater. Add these ingredients to the oatmeal and stir. Line a baking sheet with baking paper. Transfer the mixture to it in a thin layer and bake for half an hour at a temperature of 130-150C. If raisins, dried cherries or cranberries are used, then it is better to add them to the granola 5 minutes before readiness.

For the benefits of dried fruits, see the following video.

In Soviet times, we knew only a few types of dried fruits. Usually they were consumed in the form of compote: in kindergarten, school, canteens and other catering establishments.

But there are many dried fruits in the world - almost as many as we know fresh fruits: not all fruits can be dried, and candied fruits are already “not that”. Fruits are dried whole (with or without stones) and pieces, cut into halves or thin slices.

We are also interested in the taste and benefits of dried fruits, including the ability to use them in weight loss diets. Many people think that it is not worth introducing dried fruits into the diet for weight loss - they are too sweet, but at the same time there are a lot effective diets on them. The sugars that dried fruits are so rich in are broken down and digested slowly, and they help to keep the feeling of satiety for a long time, unlike bars, sweets, cakes and other "unhealthy" sweets. There are no sharp releases of insulin into the blood, causing the growth of adipose tissue, from dried fruits, but the body receives useful substances in a considerable amount.

Sweet and fragrant, dried fruits are not only a healthy dietary product, but also a delicious delicacy: they can be stress-free without fear. This does not mean that you can absorb them in immoderate amounts. The calorie content of dried fruits is high, but they are also rich in fiber, which perfectly cleans out all toxic "deposits" and "accumulations" and helps strengthen immunity.

Some dried fruits are found in stores and in the markets of Russia more often, others less often, but all bring benefits. First - about more high-calorie types.

Useful calorie content of dried fruits

Dried apples (253-231 kcal) help the body quickly process proteins and fats, relieve hunger for a long time, have a mild laxative and diuretic effect. Their regular consumption is a normal hemoglobin, a calm mood, strong immunity, a well-functioning intestines, clear skin and many more wonderful “health and beauty effects”.

Photo: low-calorie dried fruits

Bananas (245 kcal) and prunes (233 kcal) are rich in vitamins and soft fiber, remove excess fluid and toxins, increase tone and mood, improve metabolism and memory, prevent the development cancer cells and CVD diseases. Combining these dried fruits, you can feel light and calm, but bananas should not be carried away with diabetes and problems with the pancreas.

Dried apricots, pitted dried apricots, are perhaps the most popular dried fruit in Russia. Calorie content - 240-245 kcal; nutritionists say that dried apricots are “an ideal healthy food product” with a very high energy value. For those who want to lose weight, it is enough to eat up to 100 g per day and drink up to 2 liters of pure water: a wonderful fasting dayhelping normalize stools and remove excess fluid. Effective method to tame the "raging" appetite: dissolve one dried apricot fruit until it becomes soft, slowly chew and swallow - you will not want to eat for 2-4 hours.

Apricot is the "brother" of dried apricots, considered even more useful. Apricots of medium-sized varieties dry up on trees, in natural conditions and in general, retain more useful and have a more pronounced therapeutic effect.

Photo: low-calorie dried fruits

Figs, or figs, are the champion among dried fruits in terms of fiber content. Calorie content is different - 245-260 kcal, but in weight loss and therapeutic diets plays a vital role. Facilitates the course of many diseases associated with disruption of the work of any organs and systems; regular consumption of figs in reasonable norms allows you to maintain excellent health for many years.

Even the lowest calorie dried fruits contain a lot of calories. Therefore, you should not expect to lose weight by using them not as a replacement for harmful and heavy foods, but as a tasty treat in addition to your usual diet.

Of all the variety of dried fruits, it is extremely difficult to determine which dried fruits are the most useful - they all have unique properties, and therefore are recommended for daily use. Of course, they should not be abused, especially for people with high blood sugar, because dried fruits contain much more carbohydrates and fructose than fresh ones.

For many of us, dried fruits are associated primarily with compote, the unsurpassed taste of which has been familiar to us since childhood. As an independent dish, dried fruits are rarely used, and only a few people know that dried fruits and berries can be treated.

Because in winter time it is difficult to find fresh fruits on sale, in which all the valuable substances necessary for the human body are present, it is best to eat dried fruits. The main benefit of dried fruits is the combination of unique substances that are easily absorbed by the body, and the absence of fat.

When comparing fresh fruits and dried fruits, it turns out that the latter contain vitamins and trace elements in a higher concentration, however, they also have a higher calorie content.

Dried berries and fruits contain approximately 70% carbohydrates, which, when released into the bloodstream, contribute to the process of energy production.

To beneficial features dried fruits were kept as long as possible, for storing prunes, dried apricots, raisins, dried cherries and dried exotic fruits, glass or ceramic jars with tightly ground lids are best suited.

What are the benefits of dried fruits for human health

A pineapple.

This fruit is an excellent source various substances beneficial effect on the human body. The following vitamins are preserved in dried pineapples: A, C, B1, B2, B12 and PP.

The fruits are also rich in trace elements - iron, potassium, zinc, copper, magnesium, calcium, iodine, manganese, etc. Dried pineapples are widely used in dietetics.

Quince.

Contains vitamins A, C, PP, E, as well as vitamins of group B. Also, the benefits of these dried fruits for the body are due to the high content of magnesium, pectin, apple and citric acid. Dried quince fruits are used for indigestion, to improve functioning gastrointestinal tract and in the treatment of liver diseases.

Banana.

The banana contains vitamins A, C, E, group B, as well as trace elements such as magnesium, potassium, iron, sodium and phosphorus. Dried bananas are used to cleanse the body of toxins and toxins, as they have a diuretic and laxative effect. In addition, these fruits are used to reduce and relieve swelling.

Barberry.

Barberry fruits contain organic acids, sugars, useful pectins, as well as vitamins A, C, E, K and mineral salts. Unripe fruits are rich in alkaloids. Dried fruits of barberry are used as a hemostatic, choleretic, antipyretic, diuretic, sedative, anti-inflammatory and tonic agent for the gastrointestinal tract. Given the usefulness of these dried fruits, they are used in the complex therapy of diabetes and cancer. Barberry strengthens the heart muscle and improves immunity.

Cherry.

The berries of this plant contain vitamins B1, B6 and C. Of the trace elements, they contain magnesium, cobalt, iron, copper, zinc, etc. Dried fruits are an excellent remedy for anemia, toxicosis during pregnancy. They have an anti-inflammatory effect.

Pear.

Fruits contain vitamins A, K, group B, as well as potassium, zinc, iron and copper. Pear has a beneficial effect in violation of the functioning of the pancreas and heart, diseases of the intestines and urinary tract. Of all the dried fruits that are good for the body, pears have the most astringent effect. They also have a choleretic, diuretic and diaphoretic effect.

Melon.

Dried melon contains vitamins A, C, PP, group B, as well as calcium, iron, potassium, chlorine and sodium. It is used for anemia and exhaustion of the body, digestive disorders. This is one of those dried fruits that is very good for the heart.

Raisin.

This product also contains B1, calcium, iron, proteins, as well as other useful substances; sugar is also present in this dried fruit in a fairly large amount. In this regard, it is recommended to use it with extreme caution for people suffering from diabetes and obesity. Raisins help protect the body from the development of osteoporosis and thyroid diseases, help strengthen gums and teeth, and are used for diseases nervous system, normalizes sleep and helps in the fight against depression.

Benefits of other dried fruits

Figs.

In that useful product contains not only vitamins A, C, PP and group B, but also many trace elements vital for the human body: potassium, iron, calcium, magnesium, etc. Figs are used in the treatment of bronchial asthma, and to normalize the thyroid gland. It is also the dried fruit, which is extremely useful for the heart and blood vessels.

Dried apricots.

Dried apricots are excellent in taste, they contain sugar, many vitamins, organic acids and microelements. This dried fruit is very good for the heart and skin. However, the use of dried apricots should be limited to those who are obese, and patients with diabetes should consult their doctor before using dried apricots.

Mango.

Dried mango is rich in sugars, as well as vitamins A, C, D, E and group B. In addition, the fruits contain amino acids that are not produced by the human body and are obtained only from food. Dried mangoes have a beneficial effect on the nervous system, relieving tension, improving mood and helping to cope with stress. It should also be noted that this product affects sexual performance (both women and men) and is an aphrodisiac. Mango is widely used in cosmetology.

Papaya.

This fruit has a low calorie content, which is why dried papaya is perfect for those who want to get rid of extra pounds. The fruits contain fructose and glucose, fiber, organic acids, proteins, vitamins A, B1, B2, B5, C and D, as well as minerals: phosphorus, potassium, sodium, iron, calcium, etc. This is one of the most healthy dried fruits to activate the process of digestion, relieve inflammation. Dried fruits are indicated in the treatment of stomach ulcers, gastritis, thrombosis and other diseases. In addition, this good remedy for external use - for the treatment of burns and the removal of freckles.

Peach.

Dried peaches contain vitamins A, C, E, K and trace elements: phosphorus, potassium, calcium, magnesium. Dried fruits are used to restore strength, strengthen immunity, improve the functioning of the gastrointestinal tract. In addition, peach helps fight wrinkles, makes the skin smooth and supple.

Dates.

These fruits contain a lot of potassium, iron, folic and nicotinic acid. They have an anti-inflammatory effect, help increase potency, and are an excellent antidepressant. Due to the high content of sugar in these fruits, people with diabetes can only try dates. Fiber, which is present in large quantities in these dried fruits, is useful during diets and fasting days.

Dates are very nutritious and contain many useful substances, therefore, in ancient times, the slaves employed in the construction of the Egyptian pyramids were fed with dried dates and garlic.

Prunes.

This product is rich in antioxidants and vitamins (A, C, B1, B2), helps to lower blood pressure, regulate metabolism, normalize the functioning of the gastrointestinal tract. This one of the most useful dried fruits is used in the treatment of atherosclerosis, hypertension and kidney diseases, as well as to increase potency and improve memory, with rheumatism and metabolic diseases.

Apple.

Its fruits contain iron and other trace elements, vitamins B2, B6, C and E. Dried apples help improve bowel function, improve digestion, have a positive effect on the nervous system, and improve memory. Also, these dried fruits are very useful for the heart and blood vessels.

Contraindications to the use of dried fruits

Every medicine has side effects and contraindications for use. Even dried fruits can be harmful to health. That is why, before starting treatment, you need to think through all the possible pros and cons of "sweet therapy".

First of all, you need to learn how to choose the right natural medicines and also figure out which product is best for you.

It should be remembered that dried fruits have a rather high sugar content. If you have elevated level blood sugar, eat dried fruits in small portions and only in the morning. But it is best to get the advice of a specialist who, if necessary, will prescribe an appropriate treatment menu for you.

The question of what is more from dried fruits - good or bad - worries many. Doctors give an unequivocal answer to this question - the benefits of dried fruits are extremely high. And harm from dried fruits can be obtained only if they are processed incorrectly.

Below you will learn about what dried fruits are (goji, dates, raisins, apricots, etc.), how to choose the right dried fruits and how to eat them. You will also receive information about what to cook with dried fruits and what is useful in dried fruits.

What is useful in dried fruits and their properties

Nature itself once suggested to us the recipe for this natural vitamin and mineral complex by drying ripe fruits and berries under warm sunbeams. Having made a stock of the most useful dried fruits, you can not wait for the next summer, but enjoy their taste and aroma all year round with benefit. The passion for dried berries and fruits among adherents of a healthy diet is so great today that it can be safely called “dried fruit mania”.

Dried fruits are not just a delicacy, but a real preparation from a natural first aid kit; they are all natural vitamin energy drinks. Dried fruits are recommended for use in diseases of the cardiovascular system and anemia, they have anti-inflammatory properties, and are also indicated for people with weakened immune systems. What else dried fruits are useful for is their excellent cleansing effects in cleansing the body - they perfectly contribute to the normal course of metabolic processes. In addition, various dried fruits, to varying degrees, have a laxative and diuretic effect.

Benefits of dried dates

Dates - dried fruit date palm- contain vitamins A, C, group B, many trace elements and 23 amino acids. In addition, dates are distinguished by a high concentration of tannins, which have antiseptic and hemostatic properties.

Benefits of dates: due to the presence of phosphorus and selenium, regular consumption of these dried fruits strengthens tooth enamel and maintains the beauty and health of hair and nails.

Benefits of dried raisins

Raisins - dried in the shade or in the sun - are light and dark, both with and without seeds. It retains up to 80% of the vitamins and minerals contained in fresh grapes. Due to its rich composition, raisins have a positive effect on almost all body systems, including the cardiovascular, respiratory and nervous systems. Dried grapes are rich in antioxidant vitamin C (most of this vitamin in dark seedless varieties), which is responsible for the beauty and youthfulness of the skin and strengthens the immune system. Raisins are the champion in the content of potassium, which regulates the water-salt balance in the body. It also contains a significant amount of boron, which supports the health of the thyroid gland and protects against the development of diseases such as osteoporosis.

Other benefits of raisins: promoting the cleansing of the body; normalization of blood circulation; strengthening immunity.

What is useful dried apricot

Apricot is called a dried apricot fruit (see the section "Fruits and Berries", article "Apricot") with a stone. In addition to it, pitted dried fruits are also obtained from apricots - dried apricots and kaisu - however, it is believed that apricots are much more beneficial for the body than they are. Like raisins, apricots boast a high content of potassium, which removes excess sodium from the body. Rich in apricots and beta-carotene (it is he who gives apricots Orange color), which prevents the occurrence and development of cancer.

What else is useful apricot: relieves swelling and normalizes blood pressure.

Benefits of goji berries

The benefits of goji berries (fruits of dereza) are best known in China, in the homeland of the tree. Relatively new to Europeans, goji berries have become a truly sensational discovery by scientists. According to the unthinkably high content of vitamins and microelements, the goji berry currently has no competitors. Thanks to the antioxidant vitamin C (it is 5 times more in goji than in an orange), the aging process is significantly slowed down in the body and immunity is strengthened.

The abundance of carotenoids (there are 20 times more of them in this berry than in carrots) maintains visual acuity, improves memory and serves as a prophylactic in the fight against cancer. And the high content of iron (16 times more than in pomegranates or apples) normalizes blood circulation and heart function.

What other dried fruits are

One of the most popular dried fruits is prunes, the dried plum fruit. It contains a large amount of antioxidant vitamins A and C, B vitamins, iron, iodine, potassium, magnesium, copper and zinc, as well as phytoncides. The widely known property of prunes to cope with constipation is due to the content of coarse fibers in it, which not only remove toxins, but also increase intestinal motility. Dried plums normalize blood cholesterol levels, cleanse the body and prolong youth.

How to choose the right dried fruits

Unfortunately, not all dried fruits are equally useful: it all depends on the way they are processed. The best option- drying fruits in the shade, in this case, they retain a maximum of useful substances. Fruit can also be dried in the sun. But the worst way for our health to dry fruits involves the use of chemicals. Alas, often packaged in bags, brightly colored dried fruits on supermarket shelves are precisely a chemically processed product. It is better to refuse the acquisition of such "miracle fruits". It should be remembered that any dried fruit is a concentrated and high-calorie product. They differ from fresh fruits in their high sugar content, so moderation in their use is especially important for diabetics and overweight people.

How to choose and eat dried fruits

Before choosing dried fruits, always adhere to the same trouble-free principles. First, refuse to buy caked fruits with traces of mold, rot or moisture. When purchasing dried fruits in a package, make sure it is tight. Secondly, dried fruits should not be covered with crystallized sugar, and fatty-looking, with a strong sheen, the fruits have clearly been treated with glycerin. Third, pay attention to the color of the fruit.

Unnaturally bright shades indicate the use of chemicals: manufacturers go to this to give the product a marketable appearance, because naturally dried fruits darken and do not look very attractive.

So, prunes should be dark purple, not brown, as we often see them on the shelves, and should not leave marks on the hands. "Correct" dates should be dark: light color indicates the immaturity of the dried fruit. And when buying raisins, give preference to matte shriveled berries with dry tails.

Why you should eat dried fruits:

To cleanse the body; normalization of digestion; normalization of blood circulation; strengthening immunity.

How to eat dried fruits: it is best to use dried fruits without heat treatment, but only by washing and dousing with boiling water; you can cook compotes from dried fruits, add them to cereals.

What to cook from the most useful dried fruits

First of all, before use, purchased dried fruits should be thoroughly washed in cold water, kneading with your hands, and then poured over with boiling water. To further protect dried fruits, you can soak them for a while in sour milk: this treatment will not only rid the fruit of harmful preservatives, but also soften them somewhat. Dried fruits are best consumed in their natural, raw form - this way you can get maximum benefit from this delicacy.

Dried fruit compotes are also very useful, the main thing is to cook them correctly. Unfortunately, housewives often make two gross mistakes: they add sugar and boil compote for too long. It is better to replace sugar with honey, and boiling should be completely abandoned: just pour boiling water over the mixture of dried fruits, close the lid tightly and let it brew.

Dried fruits are a real storehouse of vitamins and minerals. They strengthen our immune system, protect against vitamin deficiencies, replace harmful sweets and sugar for those who lead a healthy lifestyle. Dried fruits fit perfectly into our daily diet, inspiring us to try new recipes for salads and desserts. And they just cheer up with their natural sweetness. Almost all dried fruits are good for our health, but there are undisputed leaders among them. Top 10 healthy dried fruits ─ in our review.

Figs are the leader in the content of dietary fiber (100 g of this product contains 63% of fiber from the daily requirement). It is very beneficial for women's health, as it contains a huge amount of compounds and minerals that have a beneficial effect on female body. For example, folic acid, indispensable during pregnancy.

Figs are rich in potassium - his merit in reducing high blood pressure. Dietary fiber, which is found in excess in figs, improves intestinal motility.

If dried figs have a salty-sour taste, then its shelf life has expired, and such a product should not be eaten. Quality dried figs should not be dry and rough to the touch. Choose fruits that are beige or light brown, matte, and relatively soft to the touch.

Most useful for the gastrointestinal tract.

Dried apricots

Dried apricots are one of the most favorite dried fruits among those who love sweets. Adherents of a healthy lifestyle replace sweets and other sweets with it, which is very beneficial for health.

Dried apricots are rich in vitamin A (60% of the daily dose in 100 g of product), so its use will have a beneficial effect on the condition of hair and skin, as well as vitamin C, potassium, iron and fiber.

When choosing dried apricots, give preference to frosted dried fruits. Bright, shiny, beautiful dried apricots should alert you - probably, the fruits were processed with chemicals during drying. Before use, it is advisable to clean the dried apricots well - soak it in warm water for 15 minutes, then rinse under running water.

Most useful for the cardiovascular system, skin.

Prunes thanks to their dietary properties- one of the best products for those who care about their weight. Dried plum fruits are rich in fiber and pectins, which has a positive effect on bowel function. This is a real storehouse of vitamins and minerals: prunes contain vitamin C, A, B vitamins, iron, potassium, magnesium. Prunes are also one of the leaders in the content of organic acids (175% of the daily dose per 100 g of the product).

Prunes are not only useful, but also versatile in use. In addition to using it in pure form, you can add it to pilaf and meat dishes (dried fruit gives them a piquant taste), cook desserts, salads, and various vitamin drinks with it.

Most useful for the pancreas, intestines.

Raisin

Raisins are everywhere: pancakes, pastries, cottage cheese casseroles or fresh cottage cheese, cereals, salads, meat dishes. Most of all, dried grapes contain vitamin B1 (thiamine), which is necessary for the normal functioning of the nervous system. Due to their low sodium content, raisins are more suitable for high blood pressure than other dried fruits. It is good for dental health, helps to improve vision, and due to the content of iron (20% of the daily requirement in 100 g of product) it is useful for anemia.

Dried grapes are rich in fructose and glucose, so it is recommended to add it to the diet of people doing heavy physical work. Raisins are one of the most affordable sources of vitamins and minerals. Just one handful of raisins added to oatmeal for breakfast, will bring invaluable benefits to your body.

Most useful for the nervous system, with anemia.

Dried apples are an affordable and worthy source of iron (43% of the daily requirement per 100 g of product), which is necessary for oxygen transport. For the same reason, they are useful in anemia and other diseases associated with low hemoglobin levels.

Dried apples are a storehouse of dietary fiber. While fresh fruits contain 15% of the daily fiber requirement, dry fruits contain 48% per 100 g of product. With moderate use of dried apples, cholesterol levels decrease, and the digestive system improves. On the other hand, dehydrated apples are devoid of vitamin C, so you should not completely replace fresh fruit with them, so as not to deprive your body of this valuable compound.

Dried apples are good to eat with the skin, which is very rich in antioxidants. Therefore, if you dry apples yourself, do not peel them.

Most useful for anemia, for the digestive system.

dried pear

Dried pears are less popular than apples, raisins and prunes, but they take their rightful place in the list of the most useful dried fruits. It is rich in organic acids (75% DV), dietary fiber, glucose and fructose, and vitamin C (13% DV).

Among dried fruits, the pear is the leader in the high content of antioxidants that protect the heart. Dried pear contains arbutin - natural antibiotic. Dried fruit is useful for problems with the pancreas, improves digestion, strengthens the walls of blood vessels.

Dried pear satisfies hunger well, so you can snack on this dried fruit between main meals.

Most beneficial for the heart.

Dried cherries are valued for their high content of pectins, which normalize intestinal motility. It is useful for the circulatory system, normalizing blood clotting, being a good prevention of blood clots.

Dried cherries are the undisputed leader among dried fruits in the content of beta-carotenes, known as powerful antioxidants.

It is impossible not to say that the dried fruit is an excellent source of vitamins and minerals. So, a handful of berries contains the daily norm of magnesium and cobalt.

Most useful for the circulatory system.

dried mango

high quality, ripe tropical fruits Mangoes are rarely found on supermarket shelves, so we advise you to pay attention to dried mangoes, which fully preserve all the beneficial properties of fresh fruit.

With the regular use of this dried fruit, the work of the digestive system and intestines improves - and all thanks to the presence of a large amount of dietary fiber in the product. The benefits of dried mango for the cardiovascular system and nervous system are undeniable. This dried fruit is a natural cocktail of vitamins (A, C and E) and antioxidants. By introducing it into your diet, you will strengthen your immunity and improve the condition of your skin and hair.

Use fragrant pieces of dried fruit as a natural sugar substitute. Add them to cereals, various desserts, curd masses, and the dish will become not only tastier, but also healthy.

Most useful for the digestive and cardiovascular systems.

Dates are a healthy alternative to sweets and candies. A glass of dried dates provides almost half of the body's daily fiber requirement (47% of the daily requirement).

Dates are a complex of vitamins and minerals that strengthen the immune system. So, one cup of dried fruits provides 12% of the daily value of vitamin B6, 7% folic acid, 19% manganese, 15% magnesium, 5% calcium. Dried dates are leaders among dried fruits in terms of polyphenol content.

Dates contain an excess of fructose, so this dried fruit should be excluded from the diet with food intolerance to fructose.

Most useful for the heart and immune system.

dried melon

Melon is a fragrant, juicy and sweet fruit. It is a valuable dietary product that is easily absorbed by our body and, thanks to its high fiber content, improves digestion and bowel function. Dried melon retains all the beneficial properties of fresh fruit.

Dried fruit contains a large number of trace elements and amino acids. Dried melon is valued for the presence of folic acid, B vitamins, fiber, potassium and sodium, beta-carotene. It is rich in vitamin C, which strengthens our immunity, has a beneficial effect on the nervous and cardiovascular systems, and is indicated for anemia, constipation, and urolithiasis.

Most useful for immunity.

Dried fruits are one of those products that we hear about the benefits of since childhood, but we rarely use them in our daily diet. Meanwhile, these are valuable and affordable sources of a huge amount of useful substances and good way snack between main meals.

Dried fruits are the healthiest alternative to sweets. So, you can replace regular sweets with more healthy dried fruit sweets. The fastest and easiest option is to grind nuts and dried fruits in a blender with a little water and a pinch of salt, form into balls and, if desired, roll in coconut or sesame seeds. You will get delicious, sweet and healthy candies!