Dried fruits are rich in vitamin B12 and minerals like iron, calcium, magnesium, phosphorus, potassium, and sodium, and contain about 250 kcal and 1.5–5 g of protein per 100 g. They have a long shelf life and do not require storage in a cold place. This is one of their main advantages, and therefore they are a convenient alternative to fresh fruits. So, let’s know about the benefits of consuming vitamin B12-rich dry fruits.
Benefits of Consuming Vitamin B12 Rich Dry Fruits:
In this article, we talk about the pros and cons of prunes, raisins, and dried apricots. We also recommend reading the article about healthy fats.
Dried fruits can safely be called superfoods. They have a high nutritional value and contain a whole range of useful, and sometimes irreplaceable substances for the body; finally, they are simply very tasty.
There are many varieties of dried fruits. The principle is simple: almost any fruit and berries can turn into them, it all depends on the specific country/region. We will consider the three most popular types in our area.
Rich in Nutrients:
This is a sun-dried apricot, from which the pit was removed, after cutting it into two halves. Dried apricots are rich in:
- Carbohydrates (64 g per 100 g of product);
- Fiber;
- Vitamins A, B, and C;
- Potassium, calcium, phosphorus, and iron.
The high proportion of these macro- and micronutrients allows dry fruits to have a beneficial effect on several aspects of the human body.
High Protein Foods:
Carbohydrates are a source of pure energy, which makes dry fruits an excellent option for a quick snack. Fiber normalizes the gastrointestinal tract. Vitamin A is extremely important for immunity, and eye and skin health, vitamin C is involved in the synthesis of collagen, protects the cardiovascular system and the same immunity, regulates metabolism, and is finally a powerful antioxidant. There are a great many B vitamins, but they have at least three common features: they improve metabolism and normalize the immune and nervous systems.
Improves Immunity:
Copper, which is very rich in dry fruits and many other dried fruits, increases the body’s resistance to several infections, has powerful anti-inflammatory properties, binds microbial toxins, and enhances the effect of antibiotics. Potassium takes an active part in regulating the amount of water in cells, reduces the intensity of allergic reactions, and helps the kidneys work. Iron is the main component of hemoglobin, it is involved in energy metabolism and tissue growth, supports the immune system, and helps restore DNA.
Low Calorie Food:
Dry fruits are a fairly high-calorie product (240 kcal per 100 g), so people who are prone to rapid weight gain should be careful with them. Of course, dried apricots are contraindicated for those who are allergic to apricots.
Depending on the characteristics of your body and health, the daily intake of dry fruits can range from 30 to 100 grams. Exceeding the latter value is not recommended – otherwise, you can provoke bloating and diarrhea.