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Dried fruits and nuts have been an essential part of the Mediterranean diet since ancient times. Dried fruits are made by removing the original water content in the fruit through various drying methods.

Raisins are considered to be the most popular type of dried fruit, including prunes, figs, and apricots. It is regarded as a healthy alternative to salty or sugary snacks. Based on appearance, it’s a common misconception that dates are a conventional dried fruits. Dry dates have a higher level of  sugar content and has less moisture in comparison to fresh dates, which are more commonly sold and can be stored for a longer period.

Health benefits

Multiple epidemiology studies have found that fruit and vegetable consumption reduce the risk of chronic disease such as cancer, stroke, and heart disease. Dried fruits are highly nutritious as each dried fruit contains about the same amount of nutrients similar to a natural fresh one, and due to its smaller size it can be easily consumed as a healthy snack. The benefits of dried fruits include:

• Immune System Booster – Dried fruits are a good source of plant compounds such as powerful antioxidants. According to a research, dates have the highest concentration of phenol antioxidants among other dried fruits such as raisins, apricots, grapes, and plums. This contributes to reduced oxidative damage in the body. It provides a boost to the immune system, allowing the body to fight infections and viruses more effectively. Research also shows that the antioxidants found in walnuts and almonds may protect cells from damage caused by free radicals.

• Natural substitute to artificial sugar – Many years ago, the consumption of dried fruits was discouraged because of their high sugar content. However, several clinical trials and experiments demonstrated their potential health benefits. Packed with fibre, potassium and various health-promoting nutrients, many dried fruits help balance out the sugar by slowing down absorption and lowering the impact of carbohydrates on blood sugar levels. These treats have a low glycaemic index, which means that their consumption should not cause major spikes in glucose levels.

• Healthy bones – As dried fruits are rich in proteins, calcium, and other micronutrients, they have a positive impact on bones and help strengthen them. Dried apricots, figs, dates, and prunes are an excellent source of calcium. Moreover, the mineral boron found in prunes, can help fight the early onset of osteoporosis.

• Beneficial during pregnancy – A diet rich in iron has been shown to be vital to a healthy pregnancy and dried apricots offer a generous amount of iron. Moreover, a study found that eating dates on a regular basis during the last few weeks of pregnancy may help facilitate cervical dilation and reduce the need of induced labour.

• Aids weight loss – When eaten in moderation, some dried fruits and nuts may help lose weight. Studies indicate that the body does not absorb all the calories in nuts such as almonds, walnuts, pistachios and cashews which allow the maintenance of a fit body without weight gain. Dried raisins, apricots and dates also promote weight loss.