Eating a wide variety of fruits is important at any age, but it’s especially vital as we grow older. Consuming a colorful mix of dried fruits can provide a host of vitamins and minerals, supporting our bodies and minds as we grow older.
In today’s society, “anti-aging” is one of the biggest marketing claims made by companies. You can find anti-aging supplements, skincare, and even cookbooks just about everywhere you look. Here at Made In Nature, we will never subscribe to the idea that aging is something to be combatted nor ashamed of. Wrinkles? Bring them on. We prefer our dried fruit to be wrinkled anyways!
We do, however, believe that our nutritional requirements change with age. It’s important to continuously supply our bodies with the right mix of vitamins and minerals to support our health and well-being across our lifetimes. What better way to do that than by consuming more dried fruit? Let’s dive into our favorite dried fruits to eat for aging, their nutritional benefits, and the best ways to incorporate them into your diet.
Organic Dried Figs
With naturally occurring hints of honey and butterscotch, our Organic Smyrna Figs are truly delightful to eat. Plus, they are packed with numerous vitamins, minerals, and antioxidants – hello, superfood! In one serving of dried figs, you can enjoy a hearty 60mg of calcium, aiding in bone growth and maintenance; this is especially important since the risk of Osteoporosis increases as we grow older. One serving also delivers an impressive 5g of fiber (which accounts for 18% of our daily intake), aiding in digestive support and supporting a healthy gut microbiome. Next time you reach for a handful of figs, rest assured that you are doing well for your body -- and your tastebuds.
Eat more Figs! Adding figs into your diet can be as simple as consuming them straight out of the bag, or as complex as making a fig jam. Personally, we prefer to eat them by the handful (don’t judge us!), or by chopping them up and adding them to our favorite trail mix.
Organic Dried Apricots
Not all dried apricots are created equal. Here at Made In Nature, we prefer to eat them as nature intended – dried naturally in the warm Turkish sun, never treated with sulfur, preservatives, or artificial coloring. In fact, the naturally occurring golden color of the apricot is one of its’ superpowers. The orange hue comes from the high amount of Beta-Carotene the fruit contains. Beta-Carotene, also known as Vitamin A, is a powerful antioxidant that supports eye health. In fact, consuming one cup of dried apricots can make up nearly 90% of your daily vitamin A intake. Your immune system, and your eyes, will thank you down the road if you consume dried apricots on the regular.
Eat more Apricots! Apricots make a great addition to baking, weather you’re making scones or a pie, you really can’t go wrong! A simpler way to eat apricots is by adding them to your favorite salad, or by topping off your oatmeal with sliced, dried apricots.
Organic Dried Plums
Dried plums (aka prunes) are mouthwatering when they are dried to wrinkly perfection in the warm sun (which is how we do it here at Made In Nature!) Due to their high fiber content, plums are notoriously known for their laxative effect. But did you know that dried plums also have a positive impact on bone health? Recent studies have shown that consuming 100g of dried plums on the regular can improve bone density and slow the bone turnover rate. So, these sweet little gems will not only keep your digestive track happy, but they will keep your bones strong and healthy. Don’t underestimate the power of the mighty prune!
Eat more Plums! Prunes are perfect for those with a sweet tooth. Add them to your morning smoothie or use them as a saccharine topping on a yogurt bowl, and you have yourself a delicious treat. If sweets aren’t your style, pair dried plums with savory proteins, such as pork or duck. Have you ever dried prosciutto wrapped prunes sprinkled with goat cheese? Thank us later.
Organic Dried Cranberries
Cranberries get a bad reputation for being “too bitter.” But have you ever tried Made In Nature’s dried cranberries sweetened with a touch of apple juice? They will convert just about anybody to becoming a cranberry lover. Besides being absolutely scrumptious, dried cranberries also have immense nutritional value. Cranberries are packed with polyphenols that host numerous anti-inflammatory properties, which may aid in lowering blood pressure – this is especially important as we age since about 50% of Americans struggle with high blood pressure. Dried cranberries are also rich in vitamin C, serving up 73% of your daily intake per 100mg – talk about a rich source of antioxidants! Who knew so much goodness could be packed into such a small fruit.
Eat more Cranberries! Cranberry is a trendy flavor around the holiday season, showing up in fruit cakes, jams, and paired with roasted vegetables. However, we think cranberries should be celebrated every day, not just the holidays! You can easily add dried cranberries to your diet by sprinkling them on your salads, mixing them into home-made energy bites, or adding them to cornmeal muffins – yum!
Adding more dried fruit to your diet is an easy way to sweeten up your daily life while simultaneously improving your health. Weather you prefer to snack on dried apricots first thing in the morning or munch on a bag of plums to end your day, your body will thank you for years to come.
References:
- Centers for Disease Control and Prevention. (2023, May 15). Facts about hypertension. Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/facts.htm
- Leaf Group. (n.d.). Health benefits of dried figs | livestrong. LIVESTRONG.COM. https://www.livestrong.com/article/404192-health-benefits-of-dried-figs/
- Mfarrar. (2021, September 11). The 5 best dried fruits to add to your diet. Vegetarian Times. https://www.vegetariantimes.com/health-nutrition/the-5-best-dried-fruits-to-add-to-your-diet/
- Wallace, T. C. (2017, April 19). Dried plums, prunes and Bone Health: A comprehensive review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409740/
