Thailand is widely renowned for having the world's highest quality and largest diversity of tropical fruits and vegetables. And both fruit and vegetables are being increasingly recognized by nutrition experts for their unique and essential contributions to a healthy diet. Modern fruit and vegetable drying science, including freeze drying, ensures that nutritional content is maintained while greatly increasing shelf life.


8.  Jujube



½ cup serving: 229 calories, 0 grams of fiber

Although a more uncommon fruit, jujubes can be a fun new food to try. They are still a good source of vitamin C and riboflavin!


7.  Tomatoes



½ cup serving: 69 calories, 3.5 grams of fiber

Often added as a topping to pizzas, salads and other savory recipes, dried tomatoes are a nutritious choice. One serving is a good way to add iron, vitamin C, niacin, potassium, magnesium and manganese to your meal!


6.  Pears

½ cup serving: 236 calories, 7 grams of fiber

Dried pears are still a good source of vitamin C, iron, vitamin K and copper. Try adding as a salad topper!

5. Raisins

½ cup serving: 217 calories, 2.5 grams of fiber

Although often sold in miniature box servings to be packed in lunches, raisins are also good to have around the house to cook with and like other dried fruits are fun to add to porridge

4.  Prunes

½ cup serving: 223 calories, 0 grams of fiber

Although lacking in insoluble fiber, prunes are often linked to providing a laxative effect. Additionally, in a single serving there is 2.5 grams of protein and 13% of your daily iron requirements.








Dried fruits offers some advantages over fresh fruits: a longer shelf life and portability. If you are watching your weight, dried fruits should be eaten in moderation as they contain significantly more calories per serving than fresh fruits. Some dried fruits contain sugars added in processing which increase its calorie content. However, dried fruits without additives offer numerous health benefits.

High Fiber

Dried fruits generally contains more fiber than the same-sized serving of their fresh counterparts. Fiber helps keep your digestive system running smoothly. Dried apricots, for example, contain 6.5 grams per cup, while fresh apricots contain just 3.1 grams. A cup of raisins contains 5.4 grams of fiber versus just 1.4 grams for seedless grapes. Fiber not only helps your digestive system. According to the Harvard School of Public Health, it helps prevent obesity, heart disease and some forms of cancer.


Some dried fruits are a good source of certain antioxidants, according to a 2005 study in the "Journal of the American College of Nutrition." Phenols, a type of antioxidant, are more abundant in fruits like dates and figs than in some fresh fruits, leading researchers to advise that more dried fruits be included in the American diet. Plant polyphenols have been found to fight heart disease, cancer, osteoporosis, diabetes, cancer and degenerative diseases of the brain, according to the November-December 2009 issue of "Oxidative Medicine and Cellular Longevity."

Dried fruits are very popular for a multitude of reasons! Eating fruit is associated with improved health and provides many of the essential minerals, vitamins, phytonutrients and fiber that you need every day. Dried fruit doesn't spoil as quickly and is an easy snack to pack, especially for activities like hiking!

Some popular and nutritious dried fruits include the following:


3. Apricot


½ cup serving: 156 calories, 4.5 grams of fiber

Apricots have 47% of your daily vitamin A needs in a single serving and are a good source of potassium, vitamin E and copper!


2. Mango 


Compared to regular mango, dried mango is much more concentrated in calories and carbohydrates. One-third cup of dried mango contains 160 calories. Most of the calories in dried mango come from carbohydrates, because dried mango contains only small amounts of protein or fat.


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