TOP 8 HEALTHY DRIED FRUITS
The encyclopedia says that dried fruits are a variety of fruits dried in the sun or in special dryers with residual moisture not exceeding 20%. Today their popularity is higher than ever – they have become a full-fledged part of everyday and sports nutrition.
WHAT IS THE USE
Dried and sun-dried fruits and berries are willingly added to cereals, cottage cheese, baked goods and other dishes; they replace sweets and desserts with them, replete with synthetic dyes and flavors “identical to natural”.
During the drying process, vitamins contained in fresh fruits, especially ascorbic acid, are partially or completely destroyed, and the concentration of carbohydrates increases significantly with moisture evaporation. However, there are micro-and macroelements necessary for normal human activity, which improve the functioning of the intestines, dietary fiber and a lot of other useful compounds.
According to nutritionists, most dried fruits are too sweet, so they are not recommended for diabetics. But for an ordinary healthy person, it is enough to eat a few pieces or a small handful of fruits as a snack to satisfy their hunger. Many of them have a fairly low glycemic index, therefore, they cause a smooth and gradual increase in glucose levels, and, accordingly, insulin in the blood, which ultimately inhibits the breakdown of glycogen and fats.
Dried grapes are known and loved by everyone. Sugary-sweet and sour, with and without seeds, blue-black and light brown, they are added to puddings, rolls, muffins, other pastries and pastries, cereals, curd dishes, compotes, etc. A valuable source of potassium, which supports the cardiovascular system, fluorides, calcium and trace elements.
Dried apricots are found in several types: whole small fruits with a stone are called apricots, without a stone – kaisa, large halves – dried apricots. The uses are as wide and varied as that of raisins. They contain many macro- and microelements, in particular, potassium, chromium, silicon, cobalt, a complex of vitamins, among which retinol and its precursor beta-carotene predominate. Indispensable when drawing up a diet of sports nutrition.
Previously, smoked fruits were known under this name, now – any dried plum. Its best types are with or without an easily detachable bone. It is added to baked goods, desserts, seasonings for meat. One of the most useful products in its group: in addition to a set of vitamins and minerals, it contains substances with a mild laxative effect, as well as compounds that protect the large intestine from neoplasms.
Fruits of several types of the date palm. A valuable high-calorie product that helps to recover faster from colds, improves the functioning of the gastrointestinal tract and cardiovascular system. Their composition is so rich that it gave rise to legends about the possibility of a normal existence for people who eat only dates and water. When buying, you should give preference to fruits with the remnants of the stalk.
Obsolete names found in the literature are fig, wineberry, fig. It is considered one of the most ancient cultivated plants. It contains a lot of sugars, so you can feel full after eating just a few fruits. It grows in southern Europe, Krasnodar Territory and Crimea, Asia and America. Contains a complex of useful compounds, especially rich in potassium and iron. Has a laxative effect, is widely used in folk medicine for colds and bronchitis, some inflammatory diseases.
An excellent low-calorie source of fiber quickly induces feelings of fullness and promotes good digestion. They are rich in antioxidants, and the relatively low glycemic index allows diabetics to use them in moderation. Used in cooking, they are an excellent substitute for snacks for supporters of a healthy lifestyle and sports nutrition.
Properly dried fruits, especially whole ones – dark, wrinkled, inconspicuous. But this does not make them less tasty. Dishes prepared with them, for example, compotes, acquire a unique aroma. Fiber, organic acids, tannins, antioxidants – this is not a complete list of ingredients that have a positive effect on the body.
Dried sweet and sour berries, especially without pits, are a real delicacy loved by children and adults. They can be added literally anywhere – in baked goods, sauces, meat dishes, and so on. Sugars, pectin and tannins, a complex of vitamins and minerals, biological active substances, active use in folk medicine are additional arguments that encourage the willingness to use this product.
What kind of dried and dried fruits you will not see in modern supermarkets and bazaars! Eyes run up from their abundance. Where to stop when choosing the components of sports nutrition? The recommendations are simple.
- If you have a good harvest in the country or your grandmother in the village, dry part of it yourself. After all, not only in the south, but also in the middle lane, cherries, plums, apples, pears, currants and other berries grow well and bear fruit. Yes, it is troublesome, and it is not known whether the money will pay off, but you will know what you are eating. There are many recommendations regarding this simple procedure on the Internet.
- When you buy southern or exotic fruits, pay attention to their appearance. Try to pass by beautiful mouth-watering yellow-orange dried apricots, glossy prunes and dates, amber translucent raisins. To preserve their colorful appearance, to prevent rotting during drying, they are fumigated with sulfur dioxide released during the combustion of sulfur. In Russia, the substance is registered as a food additive under the E220 code and, if technology is followed, is considered harmless to people. A shiny surface is obtained after processing with glucose syrup or glycerin.
If you could not find fruit dried “without chemicals” – darkened, dull, with intact skin, buy what you like, but wash thoroughly at home and sprinkle it with boiling water. The taste will not deteriorate from this, the nutritional value will not decrease, and you will be insured against possible troubles.