Dried Fruits as Travel Snacks

About Dry Fruits :

Dry Fruits are dried fruits that have had almost all of the water content removed through drying methods either by natural methods or by artificial methods.

The fruits shrink during the process, leaving small, energy-dense dried fruits with variety of delectable flavors.

Raisins are the most common type of dry fruits, followed by dates, prunes, figs and apricots.

Dried fruit contains significantly more sugar per serving than fresh fruit (which increase its calorie content). Because some dried fruits like mango, cranberry, banana, pineapple and apple, Sugars added in processing to prevent the fruit from spoiling and so it can be preserved for much longer than fresh fruit, this make dry fruits (which are already available packed in small packages) a handy snack particularly on long trips and travelling where refrigeration is not available.

Dry fruits offer most of the nutritional values that of fresh fruits, They are zero cholesterol and fats, and an abundant source of proteins, vitamins, minerals, natural sugars and dietary fiber.

Here are the most common and mutual ingredients between dry fruits and their health benefits:

1.       Fibers:

Dried fruits generally contains more fiber than the same-sized serving of their fresh counterparts:

	grams of fiber per cup of Dried Fruits	grams of fiber per cup of Fresh Fruits
apricots	6.5 g of fiber per cup	3.1 g of fiber per cup
seedless grapes	5.4 g of fiber per cup	1.4 g of fiber per cup

Fiber helps keep your digestive system running smoothly. And it also helps to prevent obesity, heart disease and some forms of cancer.

2.       Antioxidants:

Some dried fruits are a good source of certain antioxidants. For example, Phenols (a type of antioxidant) are more abundant in fruits like dates and figs than in some fresh fruits, antioxidants help to fight heart disease, cancer, osteoporosis, diabetes, cancer and degenerative diseases of the brain.

3.       Nutrients:

Dried fruits like raisins, apricots, figs and prunes contain high amounts of Beta-carotene, vitamin E, Niacin, Iron, Magnesium, Potassium and Calcium because most of the water is extracted from dried fruits, this concentrates all their nutrients into a small package.

4.       Fat and Calories:

Dried fruits contain little to no fat. But they contain significant calories per serving, making them a natural source of energy and a good supplement source.

Below are some examples of the natural sugar content of dried fruit:

·         Raisins: 59%.

·         Dates: 64–66%.

·         Prunes: 38%.

·         Apricots: 53%.

·         Figs: 48%.

• Dates:

Of all the dried fruit, Dates are one of the richest sources of antioxidants, They are also rich in vitamins, proteins, minerals, natural sugar and other plant compounds.

Dates are an excellent source of Iron and hence extremely beneficial for people suffering from Anemia.

Being naturally high in sugars such as glucose, fructose and sucrose, dates can give an immediate boost of energy. On other side, they have a low glycemic index, which means that eating them should not cause major spikes in blood sugar levels.

The fiber content present in dates helps to promote digestion and relieves constipation.

Ripe dates are also rich in Potassium, which helps to control diarrhea. 

These are some of date benefits:

1.    Promotes bone health
2.    revitalizes the body instantly
3.    Maintains healthy hair
4.    moderates blood sugar
5.    Maintains healthy nervous system
6.    Treats anemia
7.    protects from atherosclerosis
8.    helps with labor in pregnant women
9.    Treats night blindness.

• Apricots:

The dried version of these beautiful orange fruits provides about 47% of body daily vitamin A needs. In addition, it is rich of beta carotenoid content which both prevent age related loss of sight in older people. It also helps to strengthen the optic nerves.

Moreover, they are a good source of potassium, Calcium, vitamin E, iron and copper.

Calcium is required for bone formation and development while potassium is instrumental in the absorption, distribution and excretion of Calcium in the body.

Vitamin E, A and C, like all anti-oxidant vitamins, which Apricots have a very high levels of them, are vital in fighting the negative effects of free radicals, Especially in summer when the sun is at its strongest. They also help to reduce fine lines and wrinkles and gives the skin a smooth appearance. They also enable faster cell regeneration to replace the dead skin cells.

Dried apricots have also anti-cancer properties and inhibit cancerous growths and they are good for the immune system.

Here are some of apricot benefits:

1.    Protects your skin from cell damage

2.    Improves vision

3.    Keeps your bones and gums healthy

4.    Boosts immune system

5.    Removes premature signs of ageing.

• Raisins:

Raisins are made from dehydrated grapes. Raisins alone are a powerful source of calcium and vitamin A that are beneficial for bone formation and prevent weakening of vision. They have been known to reduce acidity and help in digestion.

These are some of raisin benefits:

1.    Relieves constipation.
2.    Improves vision.
3.    Improve blood sugar control.
4.    Promote weight gain.
5.    Lower blood pressure.
6.    Maintains a healthy digestive system.
7.    Cures common cold and fever.
8.    Keeps your teeth and bones healthy.
9.    Decrease inflammation.

• Prunes:

Prunes are dried plums. They are being rich in fiber, potassium, beta-carotene (vitamin A) and vitamin K. They are known for their natural laxative effects because of their high content of fiber and a sugar alcohol called sorbitol. Prunes are also rich in a mineral called boron, which can help fight osteoporosis.

Another heath benefits of prune:

1.    Helps to improve stool frequency and consistency.
2.    Effective at relieving constipation.
3.    Inhibits the oxidation of LDL cholesterol.
4.    Prevents heart disease and cancer.
5.    Does not cause rapid spikes in blood sugar levels.

Recommendation

Like many other foods, dried fruits have both good and bad aspects; bad if you exceed the normal amounts or you didn't watch out what are you eating exactly. 

Sulfites are added to some dried fruits to preserve color and look more appealing, which may cause adverse effects in sensitive individuals.

In addition, some fruits are coated with sugar or syrup before being dried.

And to avoid these additives, it is very important to read the ingredients and nutrition information found on the package.

You can also avoid eating over amounts by measuring with your hand or buying individual dry fruits snack sized packs.

However, the right and regular mix of dry fruits and nuts give you every reason to include them to your food system. They are all you need to maintain a healthy lifestyle.

Dry fruits as traveling snacks:

Dried fruits are refreshing snacks, and the variety available today makes it a snap to create something amazing.

you can buy several different types of fruit and then make your own mix, so you get a little bit of everything you love, and will end up costing less dollars than those snacks from the airport, can be tailored to your tastes, will save you any pre-flight stress at the newsstand and will make your flight feel easy-breezy!