Dehydrated fruits are fruits that have had most of their water content removed through certain drying or dehydration techniques.
The method that is most used to dehydrate or dry fruits is by heat. Using hot air, the water contained in the fruits is extracted little by little.
Water is the main component of fruits and can be present in percentages between 70 and 90%, that is, fruits are foods that contain a large amount of water.
That is why when the water is removed from the fruit by dehydrating it, it reduces its size and concentrates its flavor, its nutrients and dietary fiber.
Dehydrated fruit has no added sugars
By extracting most of its water content, a higher concentration of nutrients and sugars is produced in pieces of smaller size and weight. Hence, they should be consumed in moderation. As with nuts, the recommended amount is a handful a day (approximately 50 grams).
Help prevent anemia
People who suffer from some degree of anemia, that is, low levels of iron in the blood, are recommended to eat dehydrated fruits, especially dried apricots, which contain up to 7 mg of iron per 100 gr. of product. It is also advisable to accompany them with fruit juices rich in vitamin C such as pineapple, kiwi, orange, in order to take better advantage of the iron.
antioxidants
In general, fruits are antioxidants, and eating dehydrated also gives us the necessary antioxidants to protect our heart, eliminate toxins and benefit from the properties they carry to leave the skin better and prevent aging.
They strengthen the bones
This type of fruit has various vitamins and minerals, such as calcium and vitamin K that strengthen bones and prevent the development of certain bone-related diseases.
practicality
A portion of dried fruit is much smaller than the same fruit but in its original state, so transporting it anywhere is very simple. So you can take it with you and consume it at any time as a healthy option.
They provide energy
The main benefit of dehydrated fruit, without a doubt, is that it provides a large amount of energy with which to keep us strong throughout the day. And it is that a portion of dehydrated fruit contributes to our food intake about 50-70 Kcal. If you have to choose, know that the ones that give us the most energy are raisins, figs and plums.
Suitable for diabetics
Dehydrated fruit is also suitable for diabetics, and there are studies that confirm that thanks to its high content of fiber and polyphenol antioxidants, dehydrated fruits have a low to medium glycemic index. So it is a good substitute for fruits with more sugar for these people.
satiating action
In the same way that it happens with many other foods, dehydrated fruits offer an important satiating action. This benefits our digestive system without the need to overeat and overeat.
Dehydrate fruit at home
To do this, you first need to wash and dry the fruit to perfection. Then the fruit should be cut into equal pieces, preferably quite thin, so that the process is even throughout the fruit.
The slices are placed on a smooth surface, such as a baking sheet that you cover with wax paper. Once the fruit is settled, it is left in the sun long enough for the heat to eliminate the natural moisture of the fruit. However, if the temperature is not higher than 40°C it will not have the desired effect.
A disadvantage of this method is that if the process is not supervised, the fruit can be contaminated by external agents, such as dust or insects.
In cases where solar energy cannot be used, the conventional oven can also be used at 60°C and depending on the fruit, the time will be, which can be approximately 2 hours or more. Therefore, it is necessary to supervise the process and check every couple of minutes.
Another option is a home dehydrator, which is a specialized machine for this purpose. In these devices, dehydration is ready between 2 to 5 hours, depending on the type of fruit and its water content.
Applications
In addition to being a healthy snack that, with a small amount, provides a good amount of calories and nutrients, dried fruits can be used in various ways, both in the kitchen and outside of it.
You can eat them alone or combine them with other dishes, such as dried tomatoes in pasta or with fresh cheese, dried pineapple to accompany yogurt, dried strawberries and bananas to combine with dried fruit and create your own energy bars, dried figs on toast and cheese. cream, dehydrated dates as a substitute for sugar in smoothies, etc. The options when cooking are innumerable.
There are people who choose to use dried fruits for their other benefits, such as their natural smell or natural oils. For example, place dehydrated lemon or orange slices together with dried edible plants in olive or sunflower oil; this is left to rest for 40 days so that its properties are extracted.
Another option is to pulverize the fruits completely and the powder can be used to mix with soybeans and make candles. Similarly, the dried and powdered fruit can be combined with tea leaves to make infusions.
Another benefit of dehydrated fruits is that they are effective laxatives. Dehydrated fruits contain an average of 12 gr. of fiber for every 100 gr. of product, that is, 600% more than the fresh fruit that we normally eat. That is why we can say that they can be a good laxative if we consume them regularly. Plums and dehydrated dates are the ones that contain the most fiber.