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Dried fruit is a natural and healthy snack, rich in vitamins, minerals and fibre. However, it is worth knowing how much to eat to enjoy the benefits without the risk of excess sugar or calories. Check how much dry fruits to eat in a day so as not to harm yourself.
How much dried fruit should you eat a day?
Dried fruit, although mostly healthy, contains concentrated amounts of sugar and calories. Therefore, it is recommended to eat them in moderation. A daily portion of dried fruit should be about 30-40 grams, which is approximately one handful. This amount allows you to use the beneficial properties of dried fruit.
Due to the drying process, in which the fruit loses water, its caloric value increases. For comparison, one portion of fresh grapes (approx. 150 grams) contains fewer calories than a 30-gram portion of raisins. That is why it is important to control your dried fruit intake and treat it as a snack, not a main source of calories.
Which dry fruits are good for health and what dry fruits to eats daily?
Not all dried fruits are created equal when it comes to health benefits. Here are some of the most valuable fruits to include in your diet:
• Dried apricots
Bio Planet dried apricots are rich in vitamin A, which is important for eye and skin health. They also contain fiber, which aids digestion, and potassium, which regulates blood pressure.
• Dried plums without pits
Targroch dried plums are known for their digestive properties due to their high fiber content. They are also a source of antioxidants that protect cells from damage.
• Dried figs
Bio Planet dried figs are rich in fiber, magnesium and calcium, which makes them excellent for bone health and the digestive system. They can also help regulate blood sugar levels.
• Dried goji berries
Bio Planet Goji Berries are a superfood that contains large amounts of vitamin C and antioxidants. Their regular consumption can support the immune system and delay the aging process of the body.
• Dried Raisins
Dried Targroch raisins are a great source of energy and iron, making them an ideal addition to the diet for people suffering from anemia. They also contain B vitamins, which support the functioning of the nervous system.
How to eat dried fruits?
Dried fruit can be consumed in many different ways. They can be a healthy snack between meals, an addition to oatmeal, yogurt, salads or desserts. You can also add them to baked goods to give them a natural sweetness without the need for refined sugar.
A good idea is to combine dried fruit with nuts, which provide healthy fats and protein. Such a mixture is an excellent source of energy and a healthy alternative to processed snacks.
Benefits of dried fruit
• High fiber content: dried fruit such as plums and figs are an excellent source of fiber, which aids digestion and helps maintain a healthy weight,
• antioxidants: goji berries and dried apricots provide a large amount of antioxidants that protect the body from the harmful effects of free radicals,
• vitamins and minerals: most dried fruit is rich in B vitamins, vitamin A, iron, potassium and magnesium, which supports the functioning of many systems in the body.
What to look for when buying dried fruit?
When choosing dried fruit, it is worth paying attention to the composition of the products. The best choice is dried fruit without added sugar and preservatives. It is also worth choosing organic fruit, which is free from pesticides and artificial chemicals.
What are dry fruits? Conlusion
Dried fruit is an excellent source of vitamins, minerals and fiber, which support health and are a natural alternative to sweet snacks. The most important information:
• eat dried fruit in moderation – about 30-40 grams a day.
• choose fruits without added sugar and preservatives.
• the healthiest fruits are: apricots, plums, figs, goji berries and raisins.
• add them to oatmeal, yoghurts, salads or eat them as a snack with nuts.