Dried fruits offer convenience and nutrition in a small package, but you need to be careful of the extra calories and sugar they may contain. While the nutrient content of dried fruit depends on the specific fruit variety, these healthy snacks typically retain enough nutrient content during the drying process to count as one of your daily servings of fruit.
Dried Fruits
Dried fruits are created by removing the water content of selected fruits using a machine called a dehydrator or naturally by using the sun's energy. In some cases, the fruit is sweetened before drying, particularly in naturally tart fruits such as cranberries. Dried fruit can be purchased at most grocery stores or supermarkets and an even wider variety may be available in health-food stores and ethnic groceries. You can also create dried fruit at home using a home dehydrator.
Nutrition
The calorie content in a half-cup serving of dried fruits is higher than in the same-sized serving of whole fruits, since more dried fruit is needed to fill the same volume. Dried fruits with added sugar may have substantially more calories than their fresh counterparts. Of the unsweetened dried fruits, raisins and dates have the highest number of calories per serving. Dried fruits are low in fat and are cholesterol-free. Most dried fruits are extremely high in nutrients, since drying concentrates the vitamins and minerals. For example, dried apricots are high in potassium and beta-carotene, and dried bananas contain high levels of magnesium. Dried fruits are also high in fiber and antioxidants, with figs being a particularly good source of both. However, some specific nutrients, such as vitamin C, are lost during the drying process.
Health Benefits
Dried fruits are a convenient way to get the vital nutrients only available in fruits and vegetables. Fruit and vegetable intake should be between five and 13 servings a day, or 2.5 to 6.5 cups, depending on your daily caloric intake, according to the Harvard School of Public Health. A diet high in fruits and vegetables lowers the risk of heart disease, cancer and diabetes. The high-fiber content of dried fruit is also good for digestive system health and lowering cholesterol levels.
Considerations
Some dried fruits contain sulfites or sulfur-dioxide as a preservative. These compounds can act as allergens in susceptible individuals. Sulfite-free dried fruits may be available at health-food stores. Before choosing dried fruit, check the ingredient list to make sure it contains no added sugar, which may be listed on the label as sucrose or high-fructose corn syrup. Added sugars increase the calorie count and reduce the overall health benefits that dried fruits may provide.
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