dried fruits
TRANSCRIPT
DRY FRUITS : THEIR NUTRITIONAL AND HEALTH BENEFITS
CONTENTSTypes of dry fruits
What is a dried fruit
Health benefits of dried fruits
Benefits of eating common dried fruits
What is a nut
Health benefits of nuts
Benefits of eating common nuts
Recommended dietary intake of dried fruits
and nuts
TYPES OF DRY FRUITS Dry fruits can be classified into two types:
the fruits that are actually 'dried' naturally or
mechanically for e.g. Apples (kept as rings or dices)
,Apricots ,Bananas (turned into chips after drying),
Figs, Date , Raisins
and the ones that are in the form of seeds or nuts
for e.g. Almonds, Cashews ,Walnuts, Pistachio,
Peanuts.
WHAT IS A DRIED FRUITDried fruit is a fruit where the majority of the
original water content has been removed either
naturally, through sun drying, or through the use
of specialized dryers or dehydrators.
HEALTH BENEFITS OF DRIED FRUIT
1.HIGH FIBER Contains more fibre than the same-sized serving
of their fresh counterparts
Helps keep your digestive system running
smoothly.
This fiber is what helps the easy, quick and problem-free digestion of food.
2.ANTIOXIDANTSSome dried fruits are a good source of certain
antioxidants, Phenols, a type of antioxidant, are
more abundant in fruits like dates and figs than in
some fresh fruits.
3.NUTRIENT DENSITY nutrients are condensed into a small package.
Dried fruits like apricots, raisins, prunes and figs
contain high amounts of beta carotene, vitamin
E, niacin, iron, magnesium, potassium and
calcium.
4.FAT AND CALORIES
Dried fruits contains little to no fat.
also contain significant calories per serving,
making them a natural source of energy for
athletes.
a good supplement for people seeking to gain
weight healthfully.
5.PROMOTES BONE HEALTH Dried fruits, particularly dried plums, may
promote bone health.
because they are rich in phenolic compounds,
such as phenolic acids and lignans, which may
stimulate bone formation and enhance
osteoblast activity
6. PROMOTES INTESTINAL
HEALTH promote digestive health.
Dried plums are well known in common
experience to alleviate constipation
combination of soluble (49%) and insoluble fiber
(51%) in dried plums probably acts in a gentle
way in the lower intestines, softening stool, increasing bulk and promoting intestinal motility.
7.PROMOTES HEALTHY
DIETindividuals who regularly eat generous amounts
of dried foods
have lower rates of cardiovascular
disease, obesity, several cancers, diabetes
& other chronic diseases.
also contains many members of vitamin-B
complex which are essential for formation of
blood.
8.PROMOTES WEIGHT
MANAGEMENT Dried fruits may contribute to
healthy body weights.
dried fruit intake is not associated
with higher body weight. Data
indicates that diets high in dried
fruits are associated with
lower Body Mass Index (BMI),
reduced overweight
and obesity and improved diet
quality.
BENEFITS OF EATING SOME COMMON DRIED
FRUITS
FIGS contain large amounts of fiber, natural sugars,
and minerals.
excellent source of calcium, potassium,
magnesium, copper, iron, and manganese.
good source of vitamin B6.
Health Benefits
Well known for their mild laxative effect
Very good in case of tachycardia, bronchial
asthma, cough, and breast ache.
Have a high content of fiber and are often
recommended to nourish and tone the
intestines.
control blood pressure.
Role in Treating Diseases
Figs help in recovering anemia, constipation
and osteoporosis and reduce fever.
RAISINfat free, cholesterol free, and low in
sodium.
Health Benefits
Rich in antioxidants, thus help keep
blood clean and flowing
Contain Calcium which in known for
causing bone health
Contain fiber which softens and
cleans the stomach
Role in Treating Diseases
Raisins help in curing constipation,
osteoporosis and macular
degeneration.
DATES contain calcium, sulphur, iron,
potassium , phosphorous,
manganese and magnesium
the most beneficial food product both in terms of a medicine and tonic.
HEALTH BENEFITS
can be easily digested and hence it useful for supplying energy and repairing waste.
The presence of nicotinic content helps in intestinal disturbances.
Laxative food
As rich in potassium beneficial in diarrhoea.
WHAT IS A NUT A hard-shelled seed consisting of an edible
kernel enclosed in a woody shell.
Vitamins Dry fruits are a rich source of vitamins. These
vitamins are Vitamin A, Vitamin B1, Vitamin B2,
Vitamin B3, and Vitamin B6.
Minerals Consuming dry fruits also increases the mineral
content in the body. These minerals include calcium,
potassium, iron, phosphorus, etc
Energy Boost Eating a nut when you feel low on energy is a very
good idea. Eating them provides an instant gush of
energy to the body, thus helping it to remain alert.
Proteins The nuts, also contain proteins, which are extremely
essential for repairing the wear and tear of the body.
Health benefits of
some common nuts
CASHEW excellent source of protein and
fiber.
good source of potassium, B vitamins , magnesium and folate.
Health Benefits
Contains heart protective monounsaturated fats
Contains copper which plays role in antioxidant defences and energy production
Helps in preventing gallstones
Contains magnesium that helps regulate nerve and muscle tone
help in recovering colon cancer and heart diseases.
WALNUTS one of the best plant sources of protein.
rich in fiber, B vitamins, magnesium, and
antioxidants such as vitamin E.
Health Benefits
Excellent source of omega-3 essential fatty acids, a
special type of protective fat the body cannot
manufacture.
Help in cardiovascular protection
Promotion of better cognitive function
Helpful in asthma and inflammatory skin diseases
such as eczema and psoriasis.
help in recovering diseases like rheumatoid arthritis,
tuberculosis and gastrointestinal problems.
PISTACHIOrich in potassium, phosphorus and magnesium,
and are also a good source of vitamin B6.
Health Benefits
Cut heart disease risk, the high monounsaturated
fat content lowers cholesterol levels in the blood.
Contain antioxidants in the form of phytochemicals
which have been associated with a decreased risk
for developing chronic diseases, like cancer.
helps in recovering anorexia, constipation and
nausea.
ALMONDS Lower LDL-Cholesterol and Reduce Your
Risk of Heart Disease
packed with numerous health promoting
phyto-chemicals
Provide protection against diabetes and
cardiovascular disease
A Protein Powerhouse
packed with many important B-complex
groups of vitamins
rich source of minerals
free from gluten
PEANUTS rich in MUFA like oleic acids that help to lower LDL
and increase HDL.
good source of dietary protein.
contain poly-phenolic antioxidants, primarily
p-coumaric acid, which is believed to reduce the
risk of stomach cancer by reducing the formation of
carcinogenic nitrosamines.
excellent source of vitamin E
packed with B-complex groups of vitamins such as
riboflavin, niacin, thiamin, pantothenic acid, vitamin
B-6, and folates
source of minerals like copper, manganese,
potassium, calcium, iron, magnesium, zinc, and
selenium.
Recommended dietary intake of
dried fruits and nuts1-2 oz i.e. 28.349 grams-56.698grams
REFERENCES European Food Information Council
Study By: Dr Vigneshwara Varmudy Department of Economics, Vivekananda College, Puttur, Karnataka
Wikipedia.org
www.livestrong.com
www.Nutrition and you.com
American cancer journal
http://www.buzzle.com/articles/dry-fruits-list.html