What You Should Know About the 7 Surprising Health Benefits of Dried Fruits

Do you love dried fruits? If so, you are not alone. Dried fruits are one of the most popular snacks in the world and for good reasons. They are delicious, nutritious, and convenient to eat anytime and anywhere. But did you know that dried fruits also have many health benefits? In this article, we will explore the health benefits of dried fruits and how you can enjoy them in your daily life.

Dried fruits are fruits that have been dehydrated to remove most of their water content. This process preserves the fruits for a longer time and concentrates their natural sugars, flavors, and nutrients. Dried fruits can be made from almost any kind of fruit, such as Banana, Dragon fruit, Durian, Jackfruit, Mango, Papaya, Passionfruit, Pineapple, Sapodilla, Strawberries, Soursop, Rambutan, Avocado, Cashew nuts, Sweet Potato, Lotus, Taro, etc. Some of the most common dried fruits are apricots, dates, figs, prunes, raisins, and cranberries.

The health benefits of dried fruits are numerous and varied. Dried fruits are rich in antioxidants, fiber, vitamins, minerals, and phytochemicals that can protect your body from various diseases and boost your immune system. Dried fruits can also help you improve your digestion, lower your cholesterol, prevent anemia, fight inflammation, and more. We will discuss these benefits in more detail later in this article.

However, not all dried fruits are created equal. Some dried fruits may contain added sugar, preservatives, or artificial colors that can reduce their nutritional value and increase their calories. Therefore, it is important to choose high-quality dried fruits that are natural, organic, and free of additives. That’s where we come in.

We are FruitBuys Vietnam – A professional wholesale supplier and exporter of premium Exotic fruits, Healthy snacks, Vegan snacks, No sugar snacks, Low sugar snacks, Spicy snacks, No added sugar with quality assurance, wholesale prices, and reliable logistics & supply with 7 years of experience.

We offer a wide range of dried fruit products that are sourced from the best farms in Vietnam and other countries. Our dried fruits are carefully selected, processed, and packaged to ensure the highest quality and freshness. Whether you are looking for dried apricots, dates, figs, or any other dried fruit variety, we have it all.

If you want to learn more about the health benefits of dried fruits and how to use them in your recipes and snacks, keep reading this article. We will share with you some of the best-dried fruits for health, how to make your own dried fruits at home, how to compare dried fruits vs fresh fruits, and how to use dried fruits in your dishes and treats. By the end of this article, you will be amazed by how much-dried fruits can do for your health and well-being.

If you are interested in ordering high-quality dried fruits from us or have any questions about our products or services, please feel free to contact us anytime. You can email us at support@fruitbuys.com or WhatsApp us at +84-919 739 589. We would love to hear from you and help you with your needs.

Now let’s dive into the health benefits of dried fruits and how you can enjoy them in your daily life.

I. What are the best benefits of dried fruits for health?

Dried fruits are not only tasty but also healthy. They are rich in antioxidants, fiber, vitamins, minerals, and phytochemicals that can protect your body from various diseases and boost your immune system. However, not all dried fruits are created equal. Some dried fruits may contain added sugar, preservatives, or artificial colors that can reduce their nutritional value and increase their calories. Therefore, it is important to choose high-quality dried fruits that are natural, organic, and free of additives.

So, what are the best-dried fruits for health? Here are some of the most nutritious and delicious dried fruits that you can enjoy:

• Banana: Dried bananas are a good source of potassium, magnesium, vitamin B6, and fiber. They can help lower blood pressure, support muscle and nerve function, and promote regular bowel movements. However, dried bananas are also high in calories and sugar, so they should be eaten in moderation. (1)
• Dragon fruit: Dried dragon fruit is rich in antioxidants, vitamin C, iron, and fiber. It can boost the immune system, prevent anemia, and improve digestion. It also has a low glycemic index, which means it does not cause a rapid spike in blood sugar levels. Dried dragon fruit has a sweet and tangy taste and a crunchy texture.
• Durian: Dried durian is a controversial fruit that has a strong smell and flavor. Some people love it, while others hate it. Dried durian is high in calories, fat, and carbohydrates, but it also provides protein, fiber, vitamin C, potassium, and thiamine. It can help increase energy levels, prevent constipation, and support nerve function.
• Jackfruit: Dried jackfruit is a tropical fruit that has a meaty texture and a sweet taste. It is often used as a vegan substitute for meat in dishes like pulled pork or curry. Dried jackfruit is high in fiber, vitamin C, vitamin A, potassium, and magnesium. It can help improve skin health, lower blood pressure, and protect against infections.
• Mango: Dried mango is one of the most popular dried fruits in the world. It has a chewy texture and a delicious sweetness. Dried mango is a good source of vitamin A, vitamin C, copper, and folate. It can help improve vision, boost immunity, support wound healing, and prevent birth defects.
• Pineapple: Dried pineapple is a juicy and refreshing fruit that has a tangy flavor. It contains bromelain, an enzyme that can help digest protein and reduce inflammation. Dried pineapple also provides vitamin C, manganese, copper, and vitamin B6. It can help fight infections, strengthen bones, promote blood clotting, and regulate mood.

Dried Fruit Snacks – 5 Amazing Benefits and Varieties from FruitBuys Vietnam

At FruitBuys Vietnam, we offer a wide range of premium exotic dried fruits that are rich in nutrients and flavor. Our dried fruits are carefully selected, processed, and packaged to ensure the highest quality and freshness. Whether you are looking for dried apricots, dates, figs, prunes, raisins, or any other dried fruit variety, we have it all.

If you want to order high-quality dried fruits from us or have any questions about our products or services, please feel free to contact us anytime. You can email us at support@fruitbuys.com or WhatsApp us at +84-919 739 589. We would love to hear from you and help you with your needs.

II. How to make your own dried fruits at home?

Making your own dried fruits at home is a great way to save money, control quality, and customize taste. You can dry almost any kind of fruit, such as apples, bananas, berries, cherries, grapes, mangoes, pineapples, etc.

All you need is an electric or convection oven with a low-temperature setting (150-200 degrees F / 50 degrees C) or a dehydrator. Here are the basic steps and equipment for making your own dried fruits at home :

• Wash and dry the fruit: Rinse the fruit under cool, running water, scrubbing it gently with your fingers to remove any visible dirt or debris. Pat the fruit dry with a clean paper towel when finished.
• Peel and slice the fruit: Peel the fruit if the peel is not edible or if you prefer a smoother texture. Remove any pits or cores. Slice the fruit into thin and uniform slices, about 1⁄8 to 1⁄4 inch (0.3 to 0.6 cm) thick. Small fruits like berries or grapes can be left whole or cut in half.
• Prevent browning (optional): Some fruits, like apples or bananas, may turn brown when exposed to air. To prevent this, you can dip the fruit slices in lemon juice or other acidic solutions before drying. This will also add some flavor and vitamin C to the fruit.
• Arrange the fruit on a baking sheet or a dehydrator tray: Line a baking sheet with parchment paper or spray it with cooking spray. Place the fruit slices in a single layer on the baking sheet, leaving some space between them. Do not let them touch or overlap. If using a dehydrator, follow the manufacturer’s instructions for preparing and loading the fruit.
• Dry the fruit in the oven or the dehydrator: Preheat the oven to its lowest setting (150-200 degrees F / 50 degrees C). Place the baking sheet in the oven and leave the door slightly open to allow moisture to escape. Stir the fruit every 30 minutes and rotate the baking sheet for even drying. The drying time will vary depending on the type and thickness of the fruit, but it can take anywhere from 4 to 8 hours. The fruit is done when it is pliable but not sticky. If using a dehydrator, follow the manufacturer’s instructions for setting the temperature and time. Check the fruit periodically for doneness.
• Cool and store the dried fruit: Remove the dried fruit from the oven or the dehydrator and let it cool completely on a wire rack. Transfer the dried fruit to an airtight container or a zip-lock bag and store it in a cool, dry place for up to a year.

Top 10 Amazing Benefits of Healthy Dried Fruits for Your Diet

Making your own dried fruits at home can be fun and rewarding, but it can also be time-consuming and tedious. If you are looking for a more convenient and easy way to enjoy dried fruits, you can try our freeze-dried fruit products at FruitBuys Vietnam.

We provide high-quality freeze-dried fruit products that are easy to prepare and consume at home. Freeze-drying is a process that removes water from fresh fruits by freezing them under a vacuum and then sublimating the ice crystals into vapor. This preserves the color, flavor, texture, and nutrients of the fruits without adding any additives or preservatives.

Our freeze-dried fruit products are crunchy, delicious, and nutritious. You can eat them as they are or rehydrate them with water or milk for a softer texture. You can also use them in your recipes and snacks, such as smoothies, cereals, granola bars, muffins, cakes, etc.

If you want to order high-quality freeze-dried fruits from us or have any questions about our products or services, please feel free to contact us anytime. You can email us at support@fruitbuys.com or WhatsApp us at +84-919 739 589. We would love to hear from you and help you with your needs.

III. Dried fruits vs fresh fruits: which one is better?

Dried fruits and fresh fruits are both nutritious and delicious, but they have some differences that may affect your health and well-being. The main difference between dried fruits and fresh fruits is their water content, which affects their volume, calories, sugar, and nutrient concentration. Dried fruits have less water, more calories, and more sugar per volume or weight than fresh fruits.

Dried fruits also may lose some vitamins and nutrients during the drying process, especially if done commercially. However, dried fruits still retain fiber, minerals, and antioxidants, and can provide nutrition at a lower cost and with longer shelf life than fresh fruits.

So, which one is better for you? The answer depends on your needs and preferences. Here are some advantages and disadvantages of dried fruits and fresh fruits to help you decide:

Advantages of dried fruits:

• They are convenient and portable: You can easily carry them with you as a snack or store them in your pantry for a long time without worrying about spoilage.
• They are versatile and tasty: You can use them in various recipes and snacks, such as smoothies, cereals, granola bars, muffins, cakes, etc. They also add natural sweetness, texture, color, and flavor to your dishes.
• They are rich in fiber and antioxidants: Dried fruits are high in fiber, which can help you improve your digestion, lower your cholesterol, and prevent constipation. They also contain antioxidants, such as phenols and carotenoids, which can protect your cells from oxidative damage and inflammation.

Disadvantages of dried fruits:

• They are high in calories and sugar: Dried fruits have more calories and sugar than fresh fruits per volume or weight. For instance, a cup of grapes has about 62 calories and 15 grams of sugar, while a cup of raisins has over 434 calories and 116 grams of sugar. Eating too many dried fruits can lead to weight gain and blood sugar spikes if you have diabetes or prediabetes.
• They may contain additives or preservatives: Some dried fruits may have added sugar, sulfites, or artificial colors to enhance their appearance and taste. These additives can reduce the nutritional value of dried fruits and cause allergic reactions or digestive issues in some people.
• They may lose some vitamins and nutrients: Drying fruits involves exposing them to heat or sunlight, which can destroy some of the vitamins and nutrients in the fruits, especially vitamin C. Commercially dried fruits may also undergo more processing than home-dried fruits, which can further reduce their nutritional quality.

Advantages of fresh fruits:

• They are low in calories and sugar: Fresh fruits have fewer calories and sugar than dried fruits per volume or weight. This means you can eat more fresh fruits without worrying about excess calories or sugar intake.
• They are hydrating and filling: Fresh fruits have high water content, which can help you stay hydrated and feel full longer. Water also helps flush out toxins from your body and regulate your body temperature.
• They are rich in vitamins and nutrients: Fresh fruits have more vitamins and nutrients than dried fruits per volume or weight. They also have more bioactive compounds, such as enzymes and phytochemicals, that can benefit your health in various ways.

Disadvantages of fresh fruits:

• They are perishable and seasonal: Fresh fruits have a short shelf life and can spoil easily if not stored properly. They also depend on the seasonality and availability of the fruit crops, which can limit your choices throughout the year.
• They are less convenient and portable: Fresh fruits require more preparation and care than dried fruits. You need to wash, peel, slice, or pit them before eating or using them in recipes. You also need to refrigerate or freeze them to prevent spoilage.
• They may contain pesticides or contaminants: Fresh fruits may be exposed to pesticides or contaminants during their growth or transportation. These chemicals can harm your health if ingested in large amounts. You should always wash fresh fruits thoroughly before eating them or choose organic options if possible.

As you can see, both dried fruits and fresh fruits have their own benefits and drawbacks depending on your needs and preferences. The key is to enjoy both types of fruit in moderation and variety as part of a balanced diet.

At FruitBuys Vietnam, we can supply you with both dried fruits and frozen fruits that are high in quality and freshness. Our dried fruits are natural, organic, and free of additives or preservatives. Our frozen fruits are flash-frozen at their peak ripeness to preserve their color, flavor, texture, and nutrients.

If you want to order high-quality dried or frozen fruits from us or have any questions about our products or services, please feel free to contact us anytime. You can email us at support@fruitbuys.com or WhatsApp us at +84-919 739 589. We would love to hear from you and help you with your needs.

IV. How to use dried fruits in your recipes and snacks?

Dried fruits are not only nutritious but also delicious. You can use them in various recipes and snacks, such as smoothies, cereals, granola bars, muffins, cakes, etc. They also add natural sweetness, texture, color, and flavor to your dishes. Here are some examples of how to use dried fruits in your breakfast, lunch, dinner, dessert, and snack recipes:

• Breakfast: Start your day with a boost of energy and antioxidants by adding dried fruits to your smoothies, cereals, oatmeal, yogurt, or pancakes. You can also make your own granola or muesli with dried fruits, nuts, seeds, and oats. Try this Holiday Granola recipe with dried cranberries, ginger, and maple syrup.
• Lunch: Add some sweetness and fiber to your salads and sandwiches by tossing in some dried fruits. You can also make your own dressings or sauces with dried fruits, vinegar, oil, and herbs. Try this Chopped Winter Greens Salad With Pears and Date Dressing recipe with kale, spinach, pears, dates, and walnuts.
• Dinner: Enhance the flavor and texture of your main courses by incorporating dried fruits into your meat, poultry, fish, or vegetarian dishes. You can also use dried fruits to make stuffing, pilaf, couscous, or quinoa. Try this Roasted Eggplant With Fresh Mozzarella, Tomatoes, Pickled Raisins and Mint recipe with eggplant, mozzarella, tomatoes, raisins, and mint.
• Dessert: Satisfy your sweet tooth with some decadent desserts made with dried fruits. You can bake cakes, pies, tarts, cookies, bars, or puddings with dried fruits. You can also make your own jams or compotes with dried fruits and honey. Try this Sticky Toffee Pudding recipe with dates and caramel sauce.
• Snack: Snack on some dried fruits by themselves or mix them with nuts, seeds, chocolate chips, or popcorn for a crunchy and chewy treat. You can also make your own energy balls or bars with dried fruits, nut butter, oats, and honey. Try this Fruit ‘n’ Nut Granola recipe with apricots, cranberries, almonds, and coconut.

As you can see, there are many ways to use dried fruits in your recipes and snacks. You can experiment with different combinations and flavors to suit your taste buds.

At FruitBuys Vietnam, we have a variety of dried fruit products that are suitable for different recipes and snacks. Our dried fruits are natural, organic, and free of additives or preservatives. We also provide freeze-dried fruit products that are crunchy and delicious.

If you want to order high-quality dried or freeze-dried fruits from us or have any questions about our products or services, please feel free to contact us anytime. You can email us at support@fruitbuys.com or WhatsApp us at +84-919 739 589. We would love to hear from you and help you with your needs.

Conclusion

Dried fruits are a great way to enjoy the benefits of fruits all year round. They are delicious, nutritious, and convenient to eat anytime and anywhere. You can use them in various recipes and snacks, such as smoothies, cereals, granola bars, muffins, cakes, etc. They also add natural sweetness, texture, color, and flavor to your dishes.

However, not all dried fruits are created equal. Some dried fruits may contain added sugar, preservatives, or artificial colors that can reduce their nutritional value and increase their calories. Therefore, it is important to choose high-quality dried fruits that are natural, organic, and free of additives.

That’s where we come in. We are FruitBuys Vietnam– A professional wholesale supplier and exporter of premium Exotic fruits, Healthy snacks, Vegan snacks, No sugar snacks, Low sugar snacks, Spicy snacks, No added sugar with quality assurance, wholesale prices, and reliable logistics & supply with 7 years of experience.

We offer a wide range of dried fruit products that are sourced from the best farms in Vietnam and other countries. Our dried fruits are carefully selected, processed, and packaged to ensure the highest quality and freshness.

If you want to learn more about our products or services, or if you want to place an order with us, please feel free to contact us anytime. You can email us at support@fruitbuys.com or WhatsApp us at +84-919 739 589. We would love to hear from you and help you with your needs.

Thank you for reading this article and we hope you found it informative and helpful. We hope you will try some of our dried fruit products and enjoy their health benefits and delicious taste. Remember to eat more fruit and vegetables every day for a healthy and happy life.

FAQs

Here are some frequently asked questions about dried fruits and their answers:

Which dried fruit is the healthiest?

There is no definitive answer to this question, as different dried fruits have different nutritional profiles and health benefits. However, some of the healthiest dried fruits include apricots, dates, figs, prunes, and raisins. These dried fruits are rich in fiber, antioxidants, vitamins, minerals, and phytochemicals that can protect your body from various diseases and boost your immune system.

Is eating dry fruits daily good for health?

Eating dry fruits daily can be good for your health, as long as you eat them in moderation and choose high-quality dry fruits that are natural, organic, and free of additives or preservatives. Dry fruits can provide you with many nutrients that are essential for your health, such as fiber, antioxidants, vitamins, minerals, and phytochemicals. 

They can also help you improve your digestion, lower your cholesterol, prevent constipation, lower your blood pressure, improve your blood sugar control, and reduce the risk of some diseases.

How much dry fruit should you eat a day?

The recommended serving size of dry fruit is about 30 grams per day, which is equivalent to one of your five-a-day portions of fruit and vegetables. This is roughly equivalent to 80 grams of fresh fruit. However, this may vary depending on your individual needs and preferences.

You should also pay attention to the calorie and sugar content of dry fruit, as they are higher than fresh fruit per volume or weight. Eating too much dry fruit can lead to weight gain and blood sugar spikes if you have diabetes or prediabetes**.

What are the pros and cons of dried fruit?

Dried fruit has both pros and cons that you should consider before eating them. Here are some of them:

Pros:

• They are convenient and portable. You can easily carry them with you as a snack or store them in your pantry for a long time without worrying about spoilage.
• They are versatile and tasty. You can use them in various recipes and snacks, such as smoothies, cereals, granola bars, muffins, cakes, etc. They also add natural sweetness, texture, color, and flavor to your dishes.
• They are rich in fiber and antioxidants. Dried fruits are high in fiber, which can help you improve your digestion, lower your cholesterol, and prevent constipation. They also contain antioxidants, such as phenols and carotenoids, which can protect your cells from oxidative damage and inflammation1.

Cons:

• They are high in calories and sugar. Dried fruits have more calories and sugar than fresh fruits per volume or weight. For instance, a cup of grapes has about 62 calories and 15 grams of sugar, while a cup of raisins has over 434 calories and 116 grams of sugar. Eating too many dried fruits can lead to weight gain and blood sugar spikes if you have diabetes or prediabetes.
• They may contain additives or preservatives. Some dried fruits may have added sugar, sulfites, or artificial colors to enhance their appearance and taste. These additives can reduce the nutritional value of the dried fruits and cause allergic reactions or digestive issues for some people.
• They may lose some vitamins and nutrients. Drying fruits involves exposing them to heat or sunlight, which can destroy some of the vitamins and nutrients in the fruits, especially vitamin C. Commercially dried fruits may also undergo more processing than home-dried fruits, which can further reduce their nutritional quality.