Which dried fruits are the healthiest and how to choose high-quality ones?

Want to add dried fruit or other nuts and seeds to your daily diet? Are you wondering what the healthiest dried fruits and nuts are? Curious about what dates or cranberries have to offer? This article will share some interesting facts about nuts and seeds and their role in a daily diet.

How are dried fruits made?

Drying fruit is an excellent and very popular method of preservation. These natural treats are made by drying fresh fruit and removing the water. This significantly extends their shelf life while preserving much of their nutritional value.

What is the fruit-drying process like? As you probably guess, the fruit is exposed to heat to evaporate the water, leaving only the fruit itself. This can be done in several ways, with the following two being the most popular:

• Faster, using an oven or professional dehydrator – this involves spreading the fruit on trays and keeping it warm for several hours. Depending on the type and size of the fruit, the drying time and temperature will vary, but it usually takes a few hours.
• Slower, completely natural – this involves drying the fruit using sunlight and warm air. Trays or other flat surfaces are used, and the fruit is left outdoors. This is a long and laborious process – it requires turning the fruit regularly and can take up to several weeks, but the result is definitely worth it.

The loss of water significantly reduces the volume of the fruit, concentrating all its components – both vitamins and sugar. This means that if you compare dried fruit and fresh fruit of the same volume, the dehydrated version will be higher in calories. You need to be aware of this when deciding whether to choose fresh or dried fruit. The former contains fewer calories, but the latter is easier to take with you on a trip, to the gym, or on a hike.

And how do they reach you in the first place? After drying, the fruit is first completely cooled and then packaged – whole or in pieces. Some fruit may also be added to mixtures we call nuts and seeds – packs full of various types of fruit, seeds, and nuts. This is how they are sold – and it is best to buy them in smaller, airtight packages rather than choosing those sold by weight – this gives you peace of mind that the fruit has retained its freshness and has not spoiled, been handled by anyone, or mixed with stale pieces.

And because mold can easily attack fruit, even completely dried fruit, remember to make safe (and tasty!) choices.

Do dried fruits contain vitamins? The nutritional value of dried fruit

Although fresh fruit remains the best source of vitamins, its dehydrated versions also contain valuable nutrients. Therefore, despite their high sugar content, dried fruits still contain fiber, B vitamins, potassium, manganese, iron, and magnesium, as well as vitamins C, A, and E.

Their amounts, as well as their calorie counts, vary depending on the type of fruit and the drying method, but regardless of which you choose, dried fruit offers both flavor and nutritional value.

If we were to create a fruit ranking, for example for people looking for the lowest or highest-calorie dried fruits or wondering which ones are good for weight loss, we could base it on either calorie content or vitamin and mineral content.

Our subjective dried fruit ranking would therefore look like this:

1. Dried cranberries – an excellent substitute for raisins, which are popular in cooking, and a source of antioxidants and micronutrients. They contain plenty of fiber and potassium, as well as phosphorus, magnesium, calcium, vitamin C, and vitamin E. They have antibacterial properties, are known for helping treat urinary tract infections, and thanks to their vitamin C content, may have a beneficial effect on the immune system.
2. Prunes – full of fiber, potassium, and vitamin K. Although they are mainly associated with supporting digestion, research also indicates other benefits, such as preventing heart disease and lowering blood pressure. Their high fiber content may have a beneficial effect on digestive function and help prevent constipation.
3. Dried dates ­– like the fruits above, they are a good source of fiber and potassium, but also magnesium, selenium, B vitamins, and carotenoids. They contain antioxidant enzymes that support the body in fighting infections. They may also have a beneficial effect on regulating blood sugar levels and improving digestion.
4. Raisins – they are one of the most popular dried fruits in our country and have been known in Polish cuisine for years. But is it generally known what they contain? They are worth appreciating for their fiber, potassium, and iron content and, above all, their natural antioxidants. And you can read about how important antioxidants are to our health in the article: Antioxidants in the diet – everything you need to know about antioxidants. Eating raisins may reduce appetite and help you feel full, which is great news for people on a diet – especially since they contain fewer calories than other fruits.
5. Dried apricots – a source of fiber, potassium, iron, and vitamin A. They also contain antioxidants, pantothenic acid, and calcium, and have fewer calories than other dried fruits. According to research, they help combat heart disease, may improve the body's antioxidant status, and can lower cholesterol levels.

Now that you know our subjective ranking of the best and healthiest dried fruits, the next step will be to discover other nuts and seeds worth adding to a healthy, balanced diet, including a weight-loss diet.

Which nuts and seeds are the healthiest? Several factors to consider

When choosing nuts and seeds, look for products that clearly state their origin, contain no harmful preservatives, and are tightly packaged. This will give you peace of mind about their freshness and quality.

In addition, check their nutritional values. You already know the healthiest dried fruits, but nuts and seeds are also included in the nuts and seeds category. Here are some good choices:

1. Almonds – they are an excellent source of protein, fiber, monounsaturated fats, and vitamin E, and they also contain significantly more calcium than other nuts.
2. Walnuts – they stand out for their high polyunsaturated fat content (the highest of all nuts) and are recommended for preventing cardiovascular disease, cancer, and diabetes.
3. Pumpkin seeds – rich in protein, fiber, iron, zinc, calcium, and polyunsaturated fats. They may have a beneficial effect on blood glucose and cholesterol levels and help reduce inflammation.
4. Cashews – among nuts, they are among those with the lowest fat and calorie content – making them a good choice for people who are particularly careful about the calorie content of their meals.
5. Hazelnuts – they are rich in folic acid and fiber (outperforming all other nut varieties in this regard) and also contain significantly more vitamin E and tocopherols (compounds with antioxidant properties).
6. Pistachios – they contain more potassium and vitamin B6 than other nut varieties, are also rich in protein, and are among the lower-calorie nuts.
7. Peanuts – they contain the most protein of all nuts, which is excellent news for vegans and vegetarians looking for healthy sources of protein and fat in their diet.

You can read more about nuts in the article Which nuts are the healthiest?

How and when to eat dried fruit? Ideas for using nuts and seeds in the kitchen

Although they are a good source of healthy nutrients, remember that they contain a lot of calories and sugar. So if you decide to use them in the kitchen, remember to eat them in moderation. It is hard to resist snacking on these sweet, healthy treats, so it is best to plan their inclusion in your daily menu and stick to your guidelines.

You can use dried fruit in the kitchen as:

• A snack – for example after a workout, when it is worth providing your body with a high-glycemic-index meal.
• A dessert topping (for ice cream, pudding, or custard).
• An addition to baked goods – bread, muffins, cakes, and cookies.
• A breakfast booster – including healthy muesli
• A salad addition – pumpkin seeds and walnuts excel in this area.
• A meat dish filling – both dried fruit and almonds work well here.

If you are wondering whether dried fruit needs to be soaked – the answer is: it depends. If you buy fruit that contains sulfur dioxide – it is worth soaking it in warm water. Similarly, if you do not like its hard texture. Otherwise, you can eat it straight from the package – trail mix is perfect for this. 

To your health!

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