Dried and tested
We all know how important it is to try and eat two serves of fruit a day, but if you’ve never considered using the dried variety to boost your intake, it’s time to start. That’s according to researchers from Pennsylvania, who after putting a number of dried fruits to the test declared them an excellent source of antioxidants. To find out which dried fruit offers what, we bite into a few supermarket and health food store staples.
Prunes
Prunes are the result of drying plums in extremely hot air for up to 18 hours. They’re high in fibre and are also a rich source of phenolic compounds that have a strong antioxidant effect. And US researchers say that these compounds may help to prevent osteoporosis by boosting growth factors necessary for bone formation.
Dates
Dates are the sweet fruit of the date palm and are considered by many cultures to be an ‘ideal’ food. Dried dates contain at least 15 different minerals and 23 types of amino acids, some of which aren’t even present in fresh fruits like oranges, apples and bananas.
Figs
Dried figs retain a significant amount of nutrients and American scientists say that they can help in the fight against high cholesterol by protecting lipoproteins, which are present in the blood, from oxidation. Research shows that after eating 40g of dried figs, there is a significant increase in antioxidants in the blood, which can last up to four hours after consumption.
Cranberries
Often used as an alternative to raisins or sultanas, dried cranberries can be eaten as is or rehydrated by soaking them in water. With a sweet but slightly tart taste, cranberry juice is well known for its use in fighting the bacteria that causes urinary tract infections, and studies have shown that a 42.5g serve of dried cranberries produces the same protective effect as a 250ml glass of juice.
Raisins
Made by drying any one of a variety of grapes, raisins are typically dark in colour as a result of the drying process. Connecticut-based scientists have proven how raisins help to protect against heart disease, and according to researchers from Chicago raisins contain antimicrobial phytochemicals that suppress the growth of the oral bacteria that causes gum disease and tooth decay.
Apples
Scientists from Florida State University say the ‘apple a day’ mantra also rings true for the dried variety. Their research found that after a year of eating 75g of dried apple every day, women experienced a 23 per cent drop in their levels of LDL or ‘bad’ cholesterol, and a four per cent increase in HDL or ‘good’ cholesterol. Levels of a C-reactive protein, a known risk factor for heart disease, also fell by 32 per cent.
Apricots
Available during summer in their fresh form, eating dried apricots is one way to enjoy the fruit’s flavour all year, and a 50g serve offers about 30 per cent of your daily vitamin E needs. If you’re eliminating preservatives from your diet, choose an apricot that hasn’t been dried using added sulphur dioxide, which preserves colour. How can you tell? Sulphur-dioxide-free dried apricots are much darker, a natural effect of the drying process.
Mango
Mangoes are another fruit that’s only available fresh for a few months a year. Eating dried mango does more than give your tastebuds an off-season flavour hit. According to a US study, eating mangoes is also a valuable way to keep your vitamin A levels topped up, a nutrient that’s essential for maintaining eyesight, skin function and repair, and ensuring a healthy and protective immune system.
Peaches
Next time you’re in need of a natural sugar hit, reach for dried peaches. They have a glycaemic index (GI) of just 35, which is 20 points below the cut off required for a food to be considered low GI. Compared to a high-GI sugary treat, dried peaches release glucose more gradually into the bloodstream, helping to keep hunger at bay for longer.
Pears
Like most dried fruit, pears are high in fibre with a 90g serve containing around 6.5g – that’s more than 21 per cent of your daily fibre needs. Required to keep the digestive system healthy, fibre has also been shown to help protect against diabetes and high cholesterol. But while the Heart Foundation advises adults to eat about 30g of fibre a day, most Australians only consume 18g to 25g.
Banana
Packed full of antioxidants, bananas are the best fruit source of vitamin B6 – essential for the production of neurotransmitters – with one small banana providing at least 20 per cent of your daily needs, even when it’s dried. Look out for dried whole bananas rather than dried banana chips, which
can be high in saturated fat. Depending on how they’re prepared, a small 30g serve of banana chips can contain 8g of saturated fat.
Sultanas
Often confused with raisins, sultanas are, in fact, simply a particular type of raisin, taking their name directly from the variety of grape that’s dried to make them. Lighter in colour than other types of raisin, they’re a valuable source of potassium, a mineral that’s critical to helping the nerves, muscles and heart function properly. A 75g or half-cup serve of sultanas provides nearly 25 per cent of a woman’s daily potassium requirements.