Diets high in fruits and vegetables reduce the risk of developing chronic diseases such as type 2 diabetes, heart disease and some forms of cancer. According to studies performed by the University of Scranton, only about 17 percent of Americans get the proper seven to 10 servings of fruits and vegetables despite the overwhelming evidence of theirs benefits. Both dried and fresh fruit are suitable foods to meet dietary and nutrition recommendations. Both have benefits and consequences that should be considered when eating however.
Significance
According to the University of Scranton, phenol antioxidants, such as monophenols and polyphenols, are most beneficial in the reduction of certain chronic heart diseases. Fruits contain higher percentages of the protective phenol antioxidants and are even more condensed in dried fruits. Compared to fresh fruits, dried versions fare considerably better in providing beneficial antioxidants through the body.
Types
Dates have the highest nutritional content of any dried or fresh fruit, according to the University of Scranton. Apricots and figs also are among the best nutritional sources of protective antioxidants. Prunes, raisins and dried peaches are effective sources of potassium.
Functions
Dried fruits are higher in fiber density and have an increased shelf life compared to fresh fruit. According to the U.S. Department of Agriculture, it is easier and more convenient to keep dried fruits on hand for children and other family to grab when they're hungry. At the same time, it is easy to overindulge on dried fruit and consume too many calories.
Nutrients
Dried fruit, like its fresh counterparts, is fat-free and can contribute to your overall calcium, vitamins A and C, and iron daily requirements. According to the Network for a Healthy California, dried fruits provide an effective source of energy-producing carbohydrates. One quarter-cup serving of raisins, which are dried grapes, contains about 30 g of carbs. Dates provide the same amount of carbohydrates. Most dried fruits have about 1 g of protein in each quarter-cup serving and just traces of sodium.
Warning
It is important to consider calorie content when eating dried and fresh fruit. Because all the water has been removed in the production of dried fruit it is much denser. Dried fruit is much higher in calories and should be eaten accordingly. For example, according to Fresh Plaza, one cup of dried blueberries contains about 600 calories while one cup of fresh blueberries contains only 84 calories. Fresh fruit has about 75 percent more water, which will keep you full longer and serves as more effective diet food.
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