Dried vs. Fresh Fruit: Which One Is Really Nature's Candy?

Colorful Fruits

Fresh fruit has always been referred to as Nature's candy, but is dried fruit closer to actual candy compared to fresh fruit?  At the grocery store we've all seen the many varieties of fresh fruit and not too far from the fresh fruit are several compact containers of dried fruits.  There is a bit of a controversy between the two varieties of fruit, but besides taste, how does fresh fruit and dried fruit match up nutritionally?  Well, to start there are several reasons why to purchase and eat dried fruit and fresh fruit.  Dried fruit is much easier to serve, especially to children, and there is no need to prep, cut or peel, you can simply serve the fruit right out of the container.  The main problem with dried fruit is the higher amount of calories and sugar contents.  Compared to fresh fruit, dried fruit has more sugar because the drying processes can cause nutrients to be lost, and most times sugar will be added as well.  The amount of fiber in the dried fruit can help counteract the amount of sugar, but dried fruit has at least twice the amount of sugar compared to fresh fruit because of the drying process and added amounts of sugar in order to make the product sweet as opposed to being tart. Dried fruit has been showed to act as a good way to satisfy your sweet tooth and is shown to decrease one's risk of being obese.  The convenience of dried fruit also helps individuals struggling with incorporating fruit into their diet.  Dried fruit definitely has nutritional benefits such as containing fiber, antioxidants, and it is high in Vitamins A and C.  Since dried fruit is high in fiber it helps control diabetes, lowers blood cholesterol, and helps to relieve constipation.  Dried fruit's main contributor to health and nutrition is the amount of antioxidants compared to regular fresh fruit.  Dried fruit such as blueberries have four times the amount of antioxidants when compared with fresh blueberries.  Dried fruit is a good alternative to sugary and artificially flavored snacks for children and a lot of athletes eat dried fruit for energy.

Colorful Dried Fruits

Dried fruit unfortunately has a few negative aspects too.  I mentioned dried fruit has more calories and sugar when compared with fresh fruit, but dried fruit also loses nutrients during the drying process.  If you look at the ingredient list for any dried fruit you'll probably notice the ingredient sulfur dioxide.  This ingredient is added in order for the dried fruit to keep it's lasting freshness.  The problem is sulfur dioxide diminishes vital nutrients naturally within the fruit.  The nutrient thiamine is completely destroyed during the drying process of the fruit.  During the drying process, if the fruit is exposed to oxygen and light then even more nutrients can be lost.

Nature's Candy

Fresh fruit has always been the cornerstone in the world of health and nutrition and for good reason.  Fresh fruit contains large amounts fiber, key vitamins and minerals, and are naturally low in calories.  Compared to dried fruit, fresh fruit does not go through any drying process of any kind so there is not a lack of any nutrients.  The nutrients include fiber, potassium, vitamins A and C, folate, and antioxidants.  Fresh fruit contains a lot more water and in turn makes you feel fuller.  Since you feel fuller faster, you will eat less calories and you will won't overeat later on.  Fresh fruit is a perfect snack in between meals, but I wouldn't recommend eating fruit with a large meal because it has been shown to cause indigestion and discomfort.  It is important to incorporate fresh fruit within your daily diet, but some fruits are better for you than others.  Tropical fruits such as bananas, mangoes, pineapple, and coconut are all very good for you nutritionally, but tropical fruits also contain more sugar compared to other fruits.  Coconuts also contain a large amount of saturated fat, but a lot of nutritionists are not worried about the amount of saturated fat within coconuts but I would still restrict the amount of coconut you have in your diet.

Dried Apricots All Line Up

When it comes down to which type of fruit is nutritionally better for you, fresh fruit wins but dried fruit is also a nutritional powerhouse.  I would suggest restricting the amount of dried fruit you consume because of the high calorie and sugar content, and dried fruit is also very convenient and a great snack for adults and children.  You'll find it difficult to overeat fresh fruit because of the amount of water, but try not to eat too many tropical fruits in your daily eating habits.  So the next time your at the grocery store pick up that apple or those dried apricots instead of that candy bar, you'll feel fuller and you'll be getting a ton of nutrients right from Nature's candy shop.

Sources:
http://ezinearticles.com/?Preserved-and-Dried-Fruit-Vs-Fresh-Fruit-Nutrition&id=2854412

Miso Soup: A Better Bowl of Benefits

Steaming Bowl of Miso Soup

Everyone knows that chicken soup helps fight off the common cold and has been utilized and passed down from many generations, but there is another soup that actually has more nutritional benefits than chicken soup.  The soup that I'm referring to is miso soup, which is a popular staple in Asian cuisine.  Before I begin to break down and discuss the health and nutritional benefits of soup I have to advise everyone to watch out for the amount of sodium within soup.  If you buy soup or if you make your own soup, you have to make it with low-sodium stock.  Most soups have more than half a daily serving of salt for only one serving, which is usually half a can, so just be careful and avoid higher sodium soups.

Miso soup is a traditional Japanese soup that is composed of stock which is called dashi and contains softened miso paste.  Other ingredients and spices differ from each culture and location but some other popular ingredients in miso soup include tofu, scallion, mushrooms, and seaweed.  The most important and defining ingredient in miso soup is the miso paste.  There are several different varieties of miso paste including red, white, and mixed.  The soup's stock is commonly composed of vegetables, dried sardines, dried kelp, and dried Shiite mushrooms.

Miso Paste

The health benefits of consuming miso soup include cutting the risk of breast cancer and other forms of cancer.  Having just one small bowl of miso soup can cut a woman's risk of breast cancer mainly because of the miso paste itself.  The fermented soy paste is the main contributor to fighting off cancer cells from forming.  Miso soup is also shown to decrease the development of the hormone oestrogen in women, which causes and forms tumors.  The nutritional benefits are also impressive by being low in cholesterol, very high in dietary fiber (59% of your daily value per serving), a great source of magnesium, copper, protein, and vitamins K, E, B12.  Miso soup is also very rich in antioxidants and the good fatty acids and the essential minerals in miso soup helps your immune system, thus fighting off and protecting you from the common cold.  So instead of following your grandmother's traditional chicken soup recipe to conquer the common cold, try miso soup and get even more of a nutritional boost in every spoonful!