Dried fruits are full of richness in Vitamins &
Minerals that are easily absorbed in a human body as fruit sugars (fructose and
glucose) which provide a constant source of energy. Dried Fruits have very high
fibre & complex carbohydrates which is an excellent natural supplement for
women during pregnancy.
Here are some guidelines on the type of nutrients
that will be benefit you & your family members.
?Calcium
Normal intake is 700mg per day. While the body
becomes more efficient at absorbing calcium, it is sufficient that
Vitamin D to be included in the diet to ensure that the calcium is absorbed.
Calcium has the main elements to building of healthy bones & teeth. Calcium
can be found in dried fruits are: Dried Figs, dried apricots, dried dates,
dried raisins & dried sultanas.
?Folic Acid
Contains vitamin B12 as it gives formation of
healthy blood & develops the brain. Rich sources of folic acid can be found
in dried dates, dried apricots, dried raisins & nuts.
?Iron
Carries oxygen around the blood & prevent
anaemia. It is also important as it produces red blood cells. Iron is also
found in prunes, raisins, sultanas, dried figs & dried apricots. A cup of
dried apricots supplies half the iron an adult consume each day.
?Dietary Fibre
Helps digestion & prevents constipation.
Hormonal changes in pregnancy will lead to constipation & piles. Fibre
found in dried figs, dried apricots & dried prunes. Fibre is also helps
prevent cancer of the colon.
Here are some health benefits on eating fruits,
?Potential for weight control & slow down age process
?More energy for exercising & lower blood pressure
?Reduces the risk of developing cancers & diseases
?Reduces cholesterol & improves the immune system
Below are 3 charts that state clearly the Vitamins,
Minerals & Calories from National Dried Fruit Association (UK) Ltd
|
PER
100G
|
|
|
|
|
|
|
|
Vitamins
|
A
(IU/ug)
|
B1
(mg)
|
B2
(mg)
|
B3
(mg)
|
B6
(mg)
|
C
(mg)
|
|
Apricots
|
10,900
(IU)
|
0.01
|
0.16
|
3.3
|
-
|
12
|
|
Prunes
|
1,894
(IU)
|
0.09
|
0.19
|
1.6
|
0.05
|
3
|
|
Dates
|
50
(ug)
|
0.07
|
0.04
|
2
|
0.15
|
-
|
|
Figs
|
50
(ug)
|
0.1
|
0.08
|
1.7
|
0.18
|
-
|
|
Sultana
|
30
(ug)
|
0.1
|
0.08
|
0.05
|
0.3
|
-
|
|
Raisins
|
15.8
(IU)
|
0.153
|
0.022
|
0.56
|
-
|
0.88
|
Dried Fruit makes the perfect alternative
sweetener as it has carbohydrate, high in dietary fibre and containing
virtually no fat and cholesterol.
|
PER 100G
|
|
|
Minerals
(mg)
|
Calcium
|
Iron
|
Magnesium
|
Phosphorous
|
Sodium
|
Potassium
|
Copper
|
|
Figs
|
280
|
4.2
|
92
|
92
|
87
|
1010
|
0.24
|
|
Dates
|
68
|
1.6
|
59
|
64
|
5
|
750
|
0.21
|
|
Apricots
|
67
|
5.5
|
62
|
108
|
26
|
979
|
-
|
|
Raisins
|
54.2
|
2.1
|
35.3
|
102
|
15.6
|
673
|
0.038
|
|
Sultana
|
52
|
1.8
|
35
|
95
|
53
|
860
|
0.35
|
|
Prunes
|
51
|
3.9
|
59
|
79
|
8
|
694
|
-
|
Dried Fruits containing the following calories per
100g
|
Dried
Fruits
|
Calories/
100g
|
|
Raisins
|
294
|
|
Apricots
|
260
|
|
Sultanas
|
250
|
|
Dates
|
248
|
|
Prunes
|
216
|
|
Figs
|
213
|
