Best Dry Fruits : Sweet Alternatives

I want you to understand yourself on these five and see how you can benefit from the nutritional value by adopting them into your weekly diet, for yourself and your family.

The concept dried fruit can keep for long periods, it is easy to store, it is convenient to carry as a snack, and it can be quite economical.

Just exactly what is dried fruit? Fruit with a large proportion of the water content removed. The fruit retains a high nutritional value. The drying process can either be done naturally under the sun, or artificially through hot dryers or food dehydrators. In this article we will consider most common and popular dried fruits


Dates are an excellent source of energy and they can provide a quick energy boost, being full of natural sugars. Dried dates have less calories than fresh dates and therefore can be included in a healthy snack for those wishing to maintain a healthy weight.

Dried dates are packed with nutrients which include phosphorous, magnesium, vitamin A, calcium, and potassium. They promote the existence of healthy bacteria in the intestines and they can help ease the problem of constipation, acting as a mild laxative.


Dried apricots are rich in iron and therefore helpful in the fight against anemia. They can also act as a gentle laxative and help avoid constipation. They even help with digestion.

Dried apricots actually contain more nutritional value than fresh ones simply because the nutrient content is much higher. Dried apricots contain a high level of carotenes, good for lowering the risk of some cancers. This dried fruit also is a good source of vitamin C, silicon, iron, phosphorous, calcium and potassium.


Dried figs are rich in potassium and therefore help control blood pressure. They are also an excellent source of fiber and can be incorporated in a weight management regimen.

Other minerals present in dried figs are: manganese, iron, copper, potassium, calcium, zinc and selenium. Both copper and iron and important in the production of red blood cells in the body.

Plums  or Prunes

Prunes contain vitamins A and C, chromium, potassium and iron, lutein and fibre. In practical terms they help with healthy bowel movements, contribute to healthy hair and skin, help maintain proper blood sugar levels, provide energy, and the lutein even helps prevent eyesight failure.

And here is something of interest to all those trying to lose weight: prunes are an natural appetite suppressor! Why? Prunes can help slow down the rate at which food leaves the stomach thereby giving the sensation that you are full. This can help in the fight against overeating.

Grapes  or  Raisins

Raisins contain high levels of natural sugars, up to 72% of their weight. They are high in antioxidants – a key factor in fighting cancer and heart disease. Why they can even contribute to healthy teeth and gums, fighting cavities and gum disease.

Raisins also help prevent constipation, and as they are rich in iron, help with the fight against anemia.

Optionally Dried fruits when combined with dried nuts, it can provide a very healthy snack due to its high nutritional content .As with anything, it can take time to make an adjustment. If you have been snacking on crisps, candy bars, chips etc. it will take a considerable effort and mental shift to get out of unhealthy eating habits. It will pay rich dividends in an increased level of health, energy, and sense of well-being. Educate yourself on dried fruit nutrition and start improving your diet today!