We all know that it’s important to incorporate more fruit into our diet, and a great way to do that is by eating dried fruits. Nutrition scientists say that it is a viable replacement for fresh fruit and, in some ways, is even better for us than the fresh variety.
“Dried fruit is simply dehydrated fruit,” registered dietician Jenna Werner explains. “When the water is removed from the fruit, you are left with a smaller, denser version of the original. Dehydrated fruit retain many of its nutrient benefits and last longer than fresh fruit.”
A study performed by Louise Bennett, a researcher at Monash University in Australia, found that there were three to five times more micronutrients in dehydrated apricots and prunes than there were in the fresh versions.
“Comparisons of raisins and grapes show that drying concentrates the content of polyphenols and, thus, antioxidant activity,” writes nutrition scientist Michele Jeanne Sadler in her conference paper Dried Fruit and Public Health – What Does the Evidence Tell Us?.
Sadler and five of her colleagues reviewed several studies to determine the benefits of incorporating dried fruits into the general public’s diet. They concluded that these scrumptious snacks can be beneficial for gut health.
“Dried fruits are high in a range of dietary fibers and other bioactive compounds with prebiotic effects (e.g. polyphenols),” they write.
Sadler and her colleagues also suggested that dried fruit are a good means of controlling appetite. Many people snack throughout the day, they write, often opting for nutritionally empty snacks, and replacing those unsatisfying foods with dried fruits will leave snackers feeling more full in between meals.
In addition to dried fruits being full of fiber and antioxidants, they are also exceedingly more convenient than buying fresh fruit. The process of dehydrating fruit extends the fruit’s shelf life, thus lessening the worry about expiration and spoilage. When stored correctly — in a cool, dry, dark place — dried fruit can last anywhere from four months to one year, according to the National Center for Home Food Preservation.
Of course, there is a drawback to eating dried fruit. All fresh fruit has natural sugars, but dried fruit may contain added sugar if candied or sweetened, making those versions less of a substitute for fresh fruit and more of a chewy treat.
Here are 12 dried fruits you can find in Harry & David products along with their health benefits.
Candied kiwis
Of course, the candying process incorporates sugar into an already naturally sugary food. However, candied fruits still contain several micro- and macronutrients. Kiwi contains high levels of fiber and vitamin C, as well as important antioxidants, meaning it can support digestive health and immunity.
Candied pineapple rings
Pineapple rings are already high in sugar, and candying them makes these more of a treat than a healthy replacement for fresh fruit. Pineapple also lacks the healthy natural fibers with which other fruits on this list are packed. Still, this fruit is high in vitamin C and contains the enzyme bromelain, which has been found to have anti-inflammatory and anti-clotting properties. This enzyme also helps the digestive system by breaking down proteins.
Tart cherries and Glacé cherries
Glacé is simply a fancy word for candied. Like the candied pineapple rings and kiwis, these should be treated as sweet desserts rather than a viable way of consuming valuable vitamins. Nonetheless, tart cherries pack about 25% of the daily suggested amount of vitamin A in every serving.
Apple rings
This snack, while tasty, isn't very notable for its nutritional value. Dried apple doesn't contain significant levels of vitamins, but it does have various antioxidants and solid levels of fiber. Notably, apples share an antioxidant plant compound with coffee called chlorogenic acid, which has been associated with lower blood sugar and weight loss in some studies.
Candied mangoes
Dried mangoes contain potassium and are a good source of vitamin A.
Pears
Fresh pears are a good source of fiber and vitamin C. However, much of these nutrients are in the fruit's skin, which may be removed during the dehydration process. This means that a dried pear may not pack the same nutritional punch that its fresh counterpart would. Still, it's a decent source of fiber.
Yellow peaches
Peaches aren't terribly impressive when it comes to nutritional value. They do, however, provide moderate amounts of fiber, and are a good source of vitamins A and C. While they not be classified as a superfood any time soon, they are undeniably tasty.
Mediterranean and California apricots
Apricots pack several nutrients and are commonly found dehydrated. They contain the cell-protecting antioxidant beta-carotene and vitamins A, C, and E. Sadler identifies this dried fruit as particularly beneficial to digestive health given its high levels of sorbitol. They're also high in fiber.
Candied cranberries
While containing 25% of your daily requirement of vitamin C, cranberries are a naturally bitter fruit, making it somewhat necessary to add sugar to make them the delectable snack you find in Harry & David tins. As with the other candied fruits, it's best to eat these in moderation and enjoy them as a sweet.
Blueberries
Fresh blueberries contain several antioxidants, and the dried variety is no different. While the vitamin C that their fresh form provides is lost during the dehydrating process, their fiber is not, making dried blueberries an excellent source of fiber.
Pitted prunes
Dried plums are another fruit that Sadler and her colleagues point to for their gastrointestinal benefits. Like apricots, they contain a lot of the sugar alcohol sorbitol.
Dates
This delicious fruit can basically only be found in its dried form. Dates contain good levels of fiber and potassium and are also a source of antioxidants. Registered dietician Jennette Higgs points out in the aforementioned study that dates provide an excellent source of chloride, an important electrolyte that maintains the balance of fluid inside and outside your cells.
