In dried fruits, you'll also find lots of nutrients. For example, dried figs are a good source of iron, essential for transporting oxygen around the body. Other dried fruits are rich in Vitamin A, C, fiber, potassium, and sodium. All these are important for a healthy body and can help prevent various diseases.
How Much Dried Fruit Should You Eat Regularly?
Your body will receive the required nutrition if you consume dry fruits in moderation. Eat 4–7 pieces of dry fruit daily to reap the full health benefits.
It's crucial to limit your intake of dried fruit because it's heavy in sugar and sodium and may harm your health, especially if you already have dental problems or underlying health concerns.
Health Benefits of Dried Fruit
Here are some of the primary health benefits of eating dry fruits regularly:
● Dry fruits Are rich in vitamins and antioxidants, which can boost immunity and help fight infection. Additionally, they help to enhance blood circulation, promote digestive health, and lower the chance of developing several diseases.
● Dry fruits can help keep your skin healthy and wrinkle-free. They are rich in essential oils and antioxidants, which support the healthy regeneration of skin and delay aging.
● The potassium in dried fruit can help to lower your blood pressure. Dry fruits, particularly raisins, can normalize blood pressure and manage cholesterol levels. Additionally, they lower the risk of stroke, heart disease, etc.
● Dried fruit is a great way to manage stress. The dried fruit's nutrients help improve your mood and give you energy. The high volume of antioxidants also helps to enhance memory and brain health while decreasing the risk of cardiovascular disease.
● Dried fruit is also great for your bones. They are rich in Proteins, calcium, and other minerals, which can strengthen bones and lower your risk of osteoporosis.
5 Reasons Not to Eat too Many Dried Fruit
Before eating dried fruit too frequently, there are some things you should know about them. First and foremost, be mindful of your portion sizes and combine them with other healthy foods whenever possible. Also, keep the following side-effects in mind.
1. May Cause Gastrointestinal Problems
Dried fruits are an excellent source of fiber. But a diet high in fiber should be avoided if you have gastrointestinal problems. Excessive consumption can result in abdominal pain, bloating, cramps, constipation, and diarrhea.
To avoid these unhelpful effects, consume a small amount daily or split it into two separate servings. Whenever you want to expand your dietary fiber, do it slowly over several weeks. Suppose you can consume the entire serving without any intestinal issues and increase your fiber intake by eating one or two additional pieces daily.
2. Can Result in Weight Gain
Unlike fresh fruit, dried fruit has more calories and is more likely to cause weight gain. The calorie count of 100 grams of dried fruit is 244 calories.
Portion your dried fruit serving before you start eating to keep calories down. This makes them suitable if you work out a lot, but bad if you don't. Consuming too many calories will make you overweight, leading to health problems.
3. Can Cause Tooth Decay
Because they are sticky, dried fruits can cause dental problems. The sticky nature of dried fruits makes it challenging to get them out of the pits and grooves of teeth. Dried fruit pieces stuck in teeth for too long decay and cause acid erosion because the sugar in them is converted to acid.
Most dried fruits sold in supermarkets also have an extra sugar coating to maintain minimal moisture levels and prevent them from clinging to one another. To reduce your chance of tooth decay, drink water when you nibble on dry fruits. Also, don't ever skip brushing your teeth right after consuming sweets.
4. It Can Lead to Sodium Overload
Dried fruits are high in sodium. Eating too much-dried fruit can lead to a sodium overload, which can be dangerous. This can be bad if you already have high blood pressure or are under 18 years old.
If you have asthma, you may want to avoid certain foods, and dried fruits are one of them. Sulfite, a preservative found in them, can trigger asthma episodes. You might also consider making your own without preservatives if you prefer dried fruits.
Tips For Choosing Better Dried Fruits
While the cons appear frightening, do not entirely cross the dried fruit off the grocery list. Moderation is key to enjoying ALL the health benefits of dry fruits while keeping the potential side effects at bay.
To stay on the safer side, you can do a few things when buying dried fruits to ensure you get the best products.
● First of ALL, never buy the sugared variety. Instead, it is always better and safe to go for unsweetened dried fruits.
● Secondly, ensure you buy whole dried fruits, not the chopped variety. This is because chopped dried fruits often have added sugar and flavorings, which can be harmful.
● Finally, ensure the packaging is not broken, as dried fruits can easily get contaminated. This can also lead to the fruit spoiling faster.
Almost everyone can enjoy dried fruits, which make them a terrific snack. But it's essential to keep in mind not to go overboard. Due to their high sugar, calorie, and sodium content, dried fruits should only be consumed in moderation and in combination with wholesome foods.
If you decide to eat them daily, practice good dental hygiene to maintain the health of your teeth. Always remember to wash your teeth and floss after eating. Check that the dried fruits are safely packed and that no harmful preservatives have been added before purchasing them from your local grocery store.