Poor fruit consumption is a major dietary cause of cardiometabolic illnesses worldwide. 

Significant observational data demonstrates the beneficial effects of increasing fruit and vegetable intake on risk factors like blood pressure and lipids/lipoproteins as well as the association between increased fruit consumption and a reduced risk of cardiovascular diseases, type 2 diabetes, and metabolic syndrome.

It is necessary to develop strategies to promote fruit consumption to lessen the impact of cardiometabolic illnesses.

For the majority of diseases, optimal fruit intakes, linked to the lowest risk of mortality, fall between 200 and 300 grams per day. This range is in keeping with dietary recommendations from many nations, which promote choosing a variety of whole, non-juice fruit options such as fresh, frozen, cooked, tinned, and dried fruits. 

In order to overcome some frequent obstacles to consuming enough fruit, dried fruits are commonly accessible, shelf-stable fruit products that can be eaten as a snack or part of a meal without needing to be prepared.

The minerals and bioactive in traditional dried fruits are mostly retained, with the exception of heat- and light-sensitive vitamin C. 

These fruits are dried by sun or thermal processing without the addition of sugar or juice. 

The majority of dried fruits are good sources of dietary fibre and potassium. The sugars in traditional dried fruits are inherent to the fruits and are not included in the suggested limits for added sugar consumption, despite the fact that dried fruits are rich sources of simple sugars. 

The carotenoid concentration of dried fruits is typically lower than that of fresh fruits.

Dried fruits are accepted as substitutions for fresh fruits in authoritative dietary guidelines. Although Western nations tend to consume less dried fruit than other regions, encouraging consumption could be a tactic to increase fruit intake and, as a result, enhance cardiometabolic health.

In many populations, a significant risk factor for mortality has been found to be low fruit consumption. 

According to a recent study, almost a third of all premature deaths  were attributed to inadequate diets, which are mostly characterised by a lack of fruit and whole grains and a high sodium intake. 

However, the majority of these estimations were based on extrapolating risk estimates from Western populations or were calculated inferentially from connections with significant risk factors for chronic diseases (e.g. blood pressure). 

Although the relationship between fruit consumption and cardiovascular disease (CVD) mortality in Western populations is relatively well established, there is still a great deal of uncertainty regarding its relationships with specific CVD subtypes (such as hemorrhagic stroke) and other prevalent chronic diseases.

Dried fruit can have certain drawbacks, though. Despite having exactly the same nutrients as the original fruit, it’s really easy to overdo it. 

Dehydrated fruit, or dried fruit, is virtually the same apple slice as fresh fruit but without the water. When dried, fruits lose about 75% of their original volume, so you must lower your serving size by 75%.

You consume all of the fruit’s calories and sugar in addition to its fibre and antioxidants. 

Think about how many calories you are consuming the next time you grab a handful of five dried apricots. Yes, the fruit’s fibre and antioxidants are all yours to enjoy, but so are its calories and sugar. 

A handful of almonds or cashew is more tasty and you may end up eating two handfuls. Dried food is a good snack but do not over do and spoil your weight loss journey.

Finally, dried fruit is a great, tasty substitute for sweets and pastries. When you can’t bring a bag of grapes or an entire apple with you, this is a healthy alternative. 

When adding fruit, be mindful of serving amounts and double-check all labels before proceeding to the checkout line. Dried fruit shouldn’t be ornamented or covered in sugar. 

Pay special attention to naturally tart fruits that normally have extra sugars to make them more pleasant, such as cherries and cranberries. 

Simply stating which fruits are dehydrated in the ingredient list and explicitly stating there are no sulfites present on the container would preserve freshness. 

Although it isn’t quite the same as fresh fruit, dried fruit is still a nutritious alternative to a snack.