If you dry unsightly fruits instead of throwing them away, the sugar content increases and they become more delicious than if you eat them plain. Drying fruits that are not easy to preserve makes them economical because they can be stored for a long time and eaten. However, it is generally believed that drying food destroys the nutrients inherent in the ingredients. Does drying foods like fruits really destroy their nutrients?
dried fruit | Source: mid-trip
When food is dried, moisture is lost and nutrient density increases. During this process, nutrients such as vitamins, minerals, dietary fiber and antioxidants are preserved in significant concentrations. Compared to fresh fruit, dried fruit contains more nutrients for the same volume. For example, comparing fresh grapes and dried grapes, dried grapes contain more nutrients such as vitamin C, vitamin K, and dietary fiber than fresh grapes by weight. In particular, dried fruit is easy to store and can be easily consumed anywhere, allowing for rapid energy conversion, so taking one or two pieces when you are tired helps you recover from fatigue. Of course, not all fruits and vegetables taste better or are more nutritious when dried. Some dried fruits can be high in sugar, so be careful when consuming them. Therefore, to preserve nutrients as much as possible, it is important to choose high-quality dried fruit and consume adequate quantities.
So which foods are best when dried?
1. Sweet potato
When sweet potatoes are dried, moisture is lost and the chewy texture becomes richer. Starch increases during the drying process, resulting in a sweeter taste. That’s why dried sweet potatoes are a popular snack for kids.
Twice
In general, the skin of pears is thick and does not have a good texture, so they are eaten peeled. However, a large amount of pear nutrients are contained in the peel. Pears are a representative alkaline food that neutralizes acidified blood. Among the inorganic components of pears, the content of sodium, potassium and calcium accounts for more than 75%, and these components keep the blood neutral in the body. Since these nutrients are concentrated in the peel, you can consume the various nutrients contained in the pear without losing them by drying the pear with the peel and letting it steep in tea.
3. Plums
Prunes, known for their benefits against constipation, are also one of the good fruits to eat dried. Plums are dried plums. They contain three times more vitamin A than fresh plums, which is good for eye health. They also contain 12 times more dietary fiber than apples, which helps promote bowel movements.
4. Bananas
Bananas, delicious to eat on their own, help improve intestinal health and have a detoxifying effect when dried. It relieves stress and depression and is also great for preventing aging and improving memory and concentration. In particular, it improves immunity and regulates blood pressure by expelling salt from the body.
5. Persimmons
We have been eating dried persimmons since ancient times. Dried persimmons have effects such as anti-tumor effects, relieve hangovers, strengthen immunity and control blood pressure. And in case of dry eyes, a white powder called phthisis sticks to the outside and is good for the bronchi and lungs and also helps to produce sperm.
6. Mangoes
Mangoes, a favorite food in Southeast Asia, are even healthier when dried. Dried mangoes are rich in vitamin A and vitamin C. It is also rich in dietary fiber and antioxidants. This prevents aging and helps skin health. Furthermore, its rich dietary fiber has a positive effect on improving intestinal health, preventing osteoporosis and cardiovascular health.
7. Apricot
Dried apricots expel toxins from the body, prevent aging and improve skin. Dried apricots are richer in vitamin A, vitamin C, iron and dietary fiber than fresh apricots. In particular, vitamin A is an important nutrient that helps protect vision and strengthen the immune system, as well as being beneficial for eye health. It also improves blood circulation and is good for heart health.
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