Among some dieters and fitness enthusiasts, dried fruit has the reputation of being full of sugar and counterproductive to health and fitness goals. In his book, "The 150 Healthiest Foods on Earth," clinical nutrition specialist Dr. Jonny Bowden explains that this is a popular misconception. Dried fruit has many health benefits that are unique to the specific fruit. Prunes, figs, goji berries and raisins all make Bowden's list of the healthiest foods you can eat.
Prunes
Although prunes are not the most popular fruit, except perhaps among seniors who turn to prunes and prune juice to relieve constipation because of its high fiber content, prunes are enormously healthful. According to Bowden, prunes have more antioxidants than any other fruit. Superfood, powerhouse antioxidant fruits such as blueberries and blackberries do not match up to prunes. Prunes have the highest oxygen radical absorbance capacity. Gram for gram, prunes are the most dense food and fruit source of antioxidants that you can eat. The antioxidant compounds in prunes can prevent damage to your brain cells and your arteries by preventing cholesterol from being oxidized. Prunes are arguably the most healthful dried fruit you can eat.
Raisins
Raisins are among the most popular dried fruits and also carry several health benefits. While prunes are dried European plums, raisins are dried grapes and provide the health benefits of concentrated grapes. Raisin are high in phenols -- plant compounds that act as antioxidants. Although many people generally consider and associate fresh fruit with antioxidants, raisins actually have significantly more antioxidants than all fresh berries. Iowa State University further reports that raisins are a good source of iron and potassium. To get the best absorption of iron, eat raisins along with a vitamin C food such as oranges or pineapple.
Goji Berries
To many people, goji berries are an unfamiliar food but they make Dr. Jonny Bowden's list of "150 Healthiest Foods on Earth." Goji berries are about the size of raisins but they are deep red in color and taste like a cherry-cranberry hybrid dried fruit. Goji berries have very strong antioxidant properties that can protect your cells from free-racial DNA damage. Goji berries contain 4 g of dietary fiber, 18 amino acids, carotenoids, vitamin C and up to 21 trace minerals per 28 g, or 1/8 cup, serving. Bowden explains that disingenuous Internet claims and multi-level marketing surrounding goji berries that suggests it "cures cancer" is simply not true. You can buy legitimate goji berries at a health food store without buying having to pay for an independent multi-level marketing distributor for their "authentic" overpriced goji berries.
Figs
Bowden recommends eating figs as a significantly more healthful replacement to eating candy, if you need a "sugar kick." Figs have a significant amount of sugar, but unlike candy, figs are nutritious and not packed with empty calories. Figs are rich in dietary fiber: Six figs contain 5 g of fiber. Figs are also rich in calcium that will support bone health and weight loss, according to the University of Texas Southwestern Medical Center at Dallas. Six figs also have 473 mg of potassium, which helps keep your blood pressure in check, especially if you have hypertension.
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