Dried fruits: all their properties and health benefits

The ancient art of dehydrating fruit originally had the purpose of preserving these delicate foods and perishables to take advantage of the harvest surpluses and enjoy them outside their natural season.

It was soon discovered that when the fresh fruit lost its water, it acquired unique organoleptic and nutritional characteristics, which turned these delicious fruits into a real delicacy and an excellent source of nutrients.

Some, such as vitamin C, which deteriorates easily, are reduced during drying, but a good part of the nutrients and minerals remain unchanged or are even concentrated compared to fresh fruit.

Properties of dried fruits

They are high in carbohydrates in the form of glucose, fructose and sucrose, responsible for its sweet taste and for providing good doses of energy.

Its fiber, which improves intestinal transit and reduces cholesterol levels, also helps the energy is released gradually.

Almost all dried fruits are rich in iron, but dried fig and apricot dried apricots are exceptional sources of this valuable trace element.

These foods contain noticeable amounts of calcium, but above all they are generous in potassium, diuretic and depurative. Another of its advantages is its content in beta carotene, antioxidant action.

Health benefits of dried fruits

Among the therapeutic virtues of dried fruits, the following stand out:

• Its high energy intake, which makes them an ideal snack for intellectual work or for those who do extra physical exercise (cyclists, hikers)…
• They are also purifying, thanks to its potassium (diuretic) and fiber content, which is laxative and cleanses the digestive system.
• Stimulate and regenerate the nervous system thanks to its significant amount of vitamins B1, thiamin, and B3, niacin.
• They are antioxidants. Some, such as apricot dried apricots, are rich in beta-carotene, which is transformed into the antioxidant vitamin A, necessary for the health of the skin, mucous membranes and the retina and to protect cells from the action of free radicals.
• They are anti-anemic, due to its good doses of iron.
• They remineralize the bones. Especially the dried fig, which once dried increases its calcium concentration, providing 190 mg per 100 g. Fresh contains 54 mg.

Specific benefits of some dried fruits

red cranberry or cranberry

They are small berries with an acid flavor. Its regular consumption is very beneficial in cases of cystitis, colic and prostatitis. They are characterized by their large amount of natural pigments with antioxidant action, such as anthocyanins and carotenoids, which have a surprising antiseptic and antibiotic action.

They also contain quinic acid, a substance that acidifies the urine, promotes cleansing of the kidneys and reduces the risk of stones or lithiasis forming.

Dried peaches (dried apricots)

The usual dried apricots are peach shavings dried in the air and in the sun that prolong the flavor and sweetness of summer. They are very interesting for the skin since they provide a large amount of provitamin A, as well as niacin (B3), iron, calcium, potassium and magnesium.

They are the ideal snack for the energy recovery of active people and athletes.

Papaya

They are a good source of potassium and vitamins A, E, K and folic acid. They provide a large proportion of carbohydrates and dietary fiber and moderate protein.

It is usually prepared by means of osmotic drying, which consists of immersing the pieces in a concentrated syrup. This causes the fruit to lose its own water.

Then drain to remove excess liquid and can now be put in the drying oven for about 3 hours. In this way the sensory quality of the papaya is better maintained.

Banana

Traditionally, whole or halved plantains are dried in the sun. Currently, drying ovens are often used. A variant consists of submerging the sliced ​​bananas in syrup before air-drying them, or covering the dried pieces with chocolate.

It is a highly energetic product, rich in calcium and iron, of which it is worth considering its percentage of proteins that reaches 10%.

Dried fruits in the kitchen

Dried fruits are a very grateful and versatile ingredient, as they are appropriate for preparing sweet or savory, hot and cold dishes.

Their intense flavor, predominantly sweet, makes them ideal for making desserts either as a main ingredient or as a healthy way to replace sugar, and also gives them some flavor nuances.

The possibilities they offer in this field are almost endless: they can be used in the preparation of biscuits, cakes, compotes, puddings and even jams, since in some, especially apricot jams, fresh fruit can be substituted for dried fruit.

Likewise, it has been used in the preparation of recipes with cereals or stuffed vegetables, either as a garnish or as a base for the preparation of broths and sauces.

Before using them, some dried fruits require soaking to soften especially dried apricots, plums or raisins, if they are very dry. They can be put in lukewarm water, in natural fruit juice or, if preferred, in an aromatic tea.

Purchase and conservation

Dried fruits are on the market all year round. Store them in a cool, dry place away from light. If you want to prevent them from drying out too much, it is put them in a tightly closed glass jar, but never in plastic bags, because they can get moldy.

It is advisable to avoid dried fruits that contain sulfur dioxide as a preservative, as this additive is among the most allergenic.