While fresh fruits are considered the most nutritious, there are also a lot of nutrients packed into dried fruits. All types of dried fruits provide some level of nutritional benefits. However, some are known to be much better for the body than others.
Here, we’ll look at what nutrients dried fruits contain and whether or not they match fresh fruit in terms of nutrition.
Dried Fruits Pack a lot of Fiber
One of the main benefits dried fruits provide is a high fiber content. This really aids digestion. However, on the flip side, too much fiber can actually do you more harm than good. If you eat too many of them therefore, you could end up with side effects such as bloating and cramps.
Provided you eat dried fruits in moderation, you can avoid consuming too much fiber. Always make sure you read how much fiber is contained in each serving and stick to the guidelines to reap the health benefits they provide.
They Contain Mostly the Same Vitamin and Mineral Levels as Fresh Fruit
In terms of vitamins and minerals, it’s thought that dried fruits have almost the same levels as fresh fruits when compared individually. So, one dried raisin would have practically the same nutrients as one grape.
However, interestingly when you compare cups of the same fruits, the dried varieties can prove to have more nutrients and vitamins than the fresh varieties. This only applies to certain nutrients such as copper, fiber and potassium. In terms of vitamin C, fresh fruits contain more as the vitamin breaks down when it is heated.
They Lack Vitamin C and Thiamin
Following on from the above, it isn’t just vitamin C that dried fruits can lack. They can also contain lower levels of thiamin. Also referred to as vitamin B1, thiamin is used by the body to convert carbohydrates into energy. It plays a vital role in heart, muscle and nerve function and is a water-soluble vitamin.
Both vitamin C and thiamin can be reduced or destroyed via the heating process used to create dried fruits. So, if you’re looking to boost your intake of these particular vitamins, you’ll want to stick to fresh fruits instead.
Be Wary of the Sugar Content
Dried fruits do have a lot of nutrients. However, they also contain a lot of sugar. While you can find unsweetened versions, the majority of dried fruits do have a lot of sugar. This means that they need to be eaten in moderation in order for them to be healthy.
In comparison, fresh fruits do contain natural sugars, but their levels are much lower than dried fruit. So, for health reasons you do need to be careful with dried fruit, particularly if you’re diabetic.
So, in terms of whether dried or fresh fruits are healthier, fresh fruits do tend to provide the most health benefits. However, that being said, there are some dried fruit varieties that provide more nutrients than their fresh counterparts. Ideally, you’ll consume a mixture of both fresh and dried fruits to receive the most health benefits.
