Dried fruits are classified as healthy foods, despite being very high in calories. They are particularly popular among athletes and offer significant nutritional benefits. Dr. Nevin Bashir, a lecturer in nutrition and meal planning, with a doctorate in food engineering and biotechnology, shares her insights with nadormagazine about the health benefits of dried fruits for women.
Dr. Nevin Bashir's Insights
Dr. Bashir begins by highlighting the various benefits of dried fruits:
"Dried fruits are rich sources of vitamins, minerals, and other nutrients. Some of them are particularly beneficial for treating anemia, thanks to their high content of folic acid and vitamin C, which helps the body absorb iron from plant-based foods. While dried fruits are calorie-dense, they don’t cause significant blood sugar spikes like fresh fruits, due to their high fiber content."
Dried fruits provide the body with energy, combat cancer, strengthen bones—especially dried apricots, which are an excellent source of calcium. Dried apricots are also rich in magnesium and potassium, which contribute to bone health. Additionally, dried fruits are packed with antioxidants that reduce inflammation in the body by neutralizing free radicals, which damage cells and cause various diseases, especially cancer.
Furthermore, their high content of omega-3 fatty acids and antioxidants supports brain health, preventing memory decline and protecting against degenerative diseases like Alzheimer's. Dried fruits also promote healthy skin and hair, particularly dried apricots and raisins, due to their richness in vitamins C and A.
Dried fruits are an excellent snack because they are high in fiber and nutrients, making them a healthy choice for women.
Key Features of Dried Fruits for Women
Dried fruits offer several benefits, particularly for women, including:
High in Unsaturated Fatty Acids (Omega-3, -6, -9): These healthy fats have a protective effect on the heart and blood vessels, supporting the proper functioning of the nervous and immune systems.
Mineral-Rich: For example, almonds are rich in calcium and can serve as a dairy alternative. Pistachios contain potassium, which helps fight high blood pressure.
Rich in Dietary Fiber: This is essential for proper digestive function and gut health, which are closely linked to a strong immune system.
The latest recommendations from the National Nutrition and Health Program (PNNS) emphasize that a small handful of dried fruits is incredibly beneficial for health, provided they are not salted or have added sugar.
8 Health Benefits of Dried Fruits
A Healthy Snack Option:
Dried fruits are an excellent snack, as they are nutrient-dense and satisfying. They provide a quick energy boost and are packed with essential minerals like potassium (164 mg per 100g). Potassium helps reduce blood pressure, prevents kidney stones, and ensures proper bone mineralization. It is also crucial for nerve signal transmission and muscle contraction.
Calcium-Rich:
Dried fruits contain calcium (18 mg per 100g), making them an important alternative source of calcium for individuals who are lactose intolerant and cannot consume dairy products. Calcium is essential for bone health and plays a vital role in the nervous system and blood clotting.
Heart Protection:
Dried fruits, especially those containing nuts like walnuts and hazelnuts, help lower blood cholesterol levels, reducing the risk of heart disease and atrial fibrillation. This protective effect is due to their omega-3 content.
Rich in Vitamin B (Folic Acid):
Dried fruits, particularly nuts, are high in B vitamins like folic acid. Folic acid is essential for healthy fetal growth and the proper development of cells. Although the body can produce this vitamin, it cannot store it in large amounts, making it essential to find good dietary sources of folic acid.
Blood Sugar Regulation:
Dried fruits are beneficial for people with diabetes, as they do not cause large blood sugar spikes. However, some dried fruits contain higher levels of carbohydrates than others, so it's important to monitor portion sizes. For example, one serving may equal 3 dates, 3 peaches, 4 apricots, or 2 tablespoons of raisins.
Antioxidant-Rich:
Dried fruits are full of antioxidants, which help combat free radicals responsible for cell aging. For instance, red grapes contain 2,016 antioxidants per serving, while raisins provide 2,490 antioxidants per serving.
High in Fiber:
Dried fruits contain fiber, which aids in regulating bowel movements and promotes good digestion. This fiber also provides a sense of fullness with fewer calories, making them an excellent food choice for weight management.
Alkaline Properties:
Most dried fruits become alkaline when soaked for at least 4 hours. Soaking them in a cup of water the night before is ideal. Alkaline foods are essential for the body to restore the acid-base balance and avoid diseases. Without these alkaline foods, the body relies on mineral reserves in the bones, leading to osteoporosis.
Conclusion: A Healthy Addition to Your Diet
Dried fruits are nutrient-dense and offer numerous health benefits for women. They are a great source of energy, vitamins, minerals, and antioxidants, and they help protect against heart disease, regulate blood sugar, and promote overall well-being. However, it's important to choose unsweetened and unprocessed dried fruits to maximize their health benefits. By incorporating dried fruits into your diet in moderation, you can enjoy their numerous advantages, including boosting skin health, enhancing brain function, and supporting bone strength.
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