Goat Cheese Salad with Nuts & Dried Fruits
You don’t always need to choose fresh fruit to reap the benefits of vitamins and minerals. Dried varieties also offer essential nutrients, making them a worthwhile addition yo your diet.
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Dried Strawberries
They might not be the first dried fruit you think of, but dried strawberries are rich in antioxidants and vitamin C, both of which are important for our immune system. Dried strawberries serve as a great addition to lettuce-based salad or add them to a smoothie for flavor, color, and nutrition. -
Dried Apricots
Apricots are a nutrient-dense stone fruit, and in their raw form, they are rich in vitamins C and A.
Their antioxidant content is revered for its role in the body, supporting immune, skin, and eye health, and they fight against oxidative stress. It is no surprise that many people opt for dried apricots when eating dried fruit. -
Dried Prunes
Prunes and plums are nutritionally similar, but prunes stand out for digestive and bone health. They are a good source of soluble and insoluble fiber, encouraging healthy digestion and regular bowel movements.
The vitamin K content in prunes is praised for its antioxidant effects that help prevent bone loss and encourage bone formation.
Prunes are also rich in vitamin B6. This nutrient is important for brain development and keeping the immune and nervous systems healthy. -
Dried Figs
Dehydrated figs are a soft, sweet, nutrient-packed snack. They are often associated with laxative effects, which prompt many people to eat them for digestive support. -
Dried Apples
Dried apples may have fewer nutrients than other dried fruits. However, they are lower in calories. You can enjoy them in larger amounts without significantly increasing your daily calorie intake.
Plus, they provide a decent amount of copper, which supports a healthy immune system and red blood cell formation. -
Dried Cranberries
Cranberries are rich in vitamin C and many other important nutrients. However, dried cranberries lose some of those nutrients during dehydration. Still, they contain some vitamin C and a decent amount of fiber. -
Dried Mangos
The mango is a tropical fruit that boasts a sweet taste and many health benefits. It’s a seasonal and highly perishable fruit, but you can enjoy its benefits all year round in dried form.
Dried mango lasts much longer than fresh and still packs a nutritional punch. 100g serving offers 30% of the recommended daily intake for vitamin C. -
Raisins
Despite their small size, raisins have a lot to offer nutritionally. They contain many vitamins and minerals, as well as a decent amount of fiber per serving.
Raisins tend to be high in sugar and calories. However, when you eat them mindfully, raisins can support healthy digestion, iron levels, and bones. -
Dried Dates
Dates are occasionally mistaken for prunes, but they are an entirely separate fruit. Because of their sweetness, they are often used as a sweetening agent in many vegan recipes.
Dried dates have a long shelf life and typically take on a golden or red hue—a sign of their antioxidants and potential impact on the immune system. -
Dried Pears
Dried pears offer many of the same nutrients as their fresh counterparts, even after dehydration. They have many of the same phytonutrients, like antioxidants and flavonoids, that offer several benefits.
Plus, every half cup of dried pears provides almost 4 grams of fiber. Fiber can support healthy digestion, fight inflammation, and lower the risk of heart disease. -
Dried Cherries
Dried tart cherries are rich in color, like fresh cherries, which indicates a strong antioxidant profile. Fresh cherries have been linked to improved oxidative stress, nutrition-related lab values, and sleep.
They are packed with vitamin C, and dried cherries retain much of the antioxidant. -
Dried Bananas
Dried bananas are a good source of fiber, supporting gut and heart health. A half cup serving also provides 16% of the daily value recommended for potassium, an electrolyte necessary for cell function. -
Dried Coconut
Dried coconut differs from other dried fruits in that it’s not as snackable. However, dried coconut shavings are a versatile ingredient that spices up a variety of recipes. You can add them to smoothies, açai bowls, baked goods, and more.
Remember that coconuts are nutrient-dense. Even a small serving contains a significant amount of calories and fat. People trying to lower their calorie intake may opt for a different type of dried fruit. -
Dried Pineapple
A digestive health booster, containing bromelain, an enzyme that aids digestion and reduces bloating. Low in fat and cholesterol, high in Vitamin C, supporting the immune system and collagen production.
Mix dried pineapple with coconut flakes for a tropical snack or rehydrate and use in homemade salsas. -
Dried Papaya
A tropical superfood, rich in papain, an enzyme that supports digestion and nutrient absorption, helping with pain reduction and acting as an anti-inflammatory.
High in vitamin C, boosting immunity and promoting glowing skin.
Full of antioxidants, reducing inflammation and helping prevent chronic diseases such as diabetes and arthritis.