Dried fruits are extremely tasty to consume and also have numerous health benefits. As the name suggests, dried fruits are fruits from which the water has been dried. They contain several vitamins and minerals which are extremely beneficial to the human body. They are easily available in the market and for premium products, you can check out Frutos Secos Mexico from Saborati. They are popular among people for delivering high-quality dried fruits.
1. Immune booster
Dried fruits are rich in potassium, magnesium, calcium, zinc, phosphorus, and various vitamins such as vitamins A, D, B6, K1, and E. These nutrients are essential for a healthy immune system. Studies show that polyphenol-rich dried fruits can help improve immunity by exhibiting anti-inflammatory effects. This is due to the antioxidant properties of some dried fruits. It also helps eliminate free radicals and reduce oxidative stress.
2. Weight loss properties
Dried fruits are rich in carbohydrates and fiber. Therefore, they are one of the best snack options. Fiber keeps you fuller longer and controls urge between meals. This will reduce your calorie consumption. At the same time, fiber is good for intestinal health and improves bowel movements.
Restricted caloric intake and a healthy gut are two cornerstones of weight loss. High-fiber dried fruits can help you lose weight. Studies show that the fat content in some nuts takes longer to be absorbed by the body. thus preventing weight gain.
3. Dried fruit for gut health
Improving gut health is another benefit of fiber in dried fruits. Dried fruits are rich in soluble and insoluble fiber. This fiber helps increase stool bulk. Therefore, dried fruit helps maintain healthy bowel movements. Recent research suggests that dried fruits like plums contain bifidobacteria that can help improve digestive health.
4. Skin care effect
Free radicals are unstable molecules that tend to combine with oxygen in the body. This deprives healthy cells of oxygen and causes oxidative stress. Studies show that oxidative stress can lead to several skin diseases and chronic inflammation. Therefore, a diet rich in antioxidants can help achieve and maintain healthy skin.
5. Heart health
Many dried fruits, such as walnuts, are rich in omega-3 fatty acids. Omega-3s help lower blood triglyceride levels and help control cholesterol levels. As a result, it prevents clogged arteries and reduces the chance of a heart attack. Omega-3s also help prevent plaque from building up in your arteries.
Recent studies have proven that eating certain types of nuts, such as almonds, walnuts, and pistachios can reduce the risk of cardiovascular and coronary artery disease. It supports recommendations to increase the intake of various nuts.
6. Bone health
Dried fruits are rich in healthy nutrients such as magnesium, boron, vitamin K and calcium. These nutrients affect bone health. For example, our skeletal structure is full of calcium and some dried fruits such as dried apricots and figs help provide adequate amounts of calcium. Helps strengthen bones.
A lack of calcium in the body can lead to diseases such as osteoporosis. This condition makes the bones brittle and more likely to fracture unexpectedly. Therefore, healthy servings of dried fruit can help reduce the risk of osteoporosis. Research suggests that low boron intake can lead to bone damage problems. increase.
7. Beneficial for type 2 diabetes
A 2017 study showed a positive correlation between dried fruit and type 2 diabetes. Nuts and dried fruits can effectively counteract metabolic diseases such as type 2 diabetes. Unique macronutrients, micronutrients, and other bioactive compounds have beneficial effects on diabetes.
Dried fruits contain fiber, fat, minerals, and other bioactive molecules. These molecules help regulate multiple genetic mechanisms at the cellular and molecular levels. Some studies suggest that the fiber in many dried fruits, such as cashews, may help reduce blood sugar spikes by controlling insulin levels.
8. Cancer prevention
Several studies have shown the effects of dried fruits on cancer prevention. For example, dried fruits like almonds are rich in phytonutrients as they contain vitamin A. These nutrients have properties that help prevent certain types of cancer. Results from one study establish an inverse relationship between dried fruit consumption and cancer.
According to the study, increasing the intake of dried fruits such as raisins, figs, prunes (dried prunes), and dates to 3-5 or more servings per week reduces the risk of prostate, pancreas, colon, stomach, and gastrointestinal problems.
9. Blood pressure management
Low levels of magnesium in the body can lead to high blood pressure. It can lead to many other conditions, such as stroke, kidney failure, and even heart attack. Almonds, one of the most popular dried fruits, are naturally rich in magnesium. So, including almonds in your diet can prove to be very beneficial.
Studies have shown that adding magnesium to a supplement can help lower blood pressure in adults with diabetes and hypertension. Magnesium acts as a natural vasodilator, preventing blood vessels from narrowing which helps in reducing blood pressure.
Thus you can see the numerous benefits of consuming dried fruits and why you must immediately add them to your diet.