Dried Fruit Intake Associated With a High-Quality Diet | The Harmony | Dry Fruits
In a narrative review recently published in the journal Nutrients, researchers obtained articles from multiple sources, including PubMed, Medline, and Web of Science, on the effects of dried fruits on gut microbiota, overall gastrointestinal (GI) health, including cardiovascular disease (CVD). Has been discussed. ) risk, type two diabetes (T2D), bone health and diet quality.
Recently, studies have found an association between dried fruit consumption on gut microbiota composition and functionality. Gut microbiota contributes to metabolic health; Thus, identifying dietary strategies that promote metabolic health through modification of gut microbial populations should be a priority.
Furthermore, there is a need for a thorough evaluation of the biological activity of bioactive compounds in dried fruits and their bioavailability and bioavailability.
About the Research
In the present narrative review, the researchers limited their literature search to articles published since 2000 to improve contemporary relevance. They mainly covered articles on seven topics, for example, the phytochemical composition of frequently eaten dried fruits.
This helped provide researchers with an update on the phytochemical composition of dried fruits and the mechanisms possibly involved in their biological effects. Finally, they made recommendations for dried fruit consumption based on the reviewed evidence.
Influence of Dried Fruit Composition
Alasalvar et al. showed that dried fruits have diverse phenolic profiles. However, the exact phenolic profiles of dried apples, peaches, and pears are unknown. They documented that nine dry fruits, namely, apples, cranberries, apricots, dates, peaches, pears, figs, plums and raisins, contained phenolic compounds such as anthocyanins, flavonols, flavones, phenolic acids, etc.
For example, carotenoids (such as β-carotene) are plant pigments that are responsible for the bright yellow, red, and orange colors in many vegetables and fruits and are abundant in all dried fruits except seedless raisins, although In different quantities.
Apricots are the richest source of β-carotene, followed by peaches and plums, these dried fruits contain 2,163, 1,074 and 394μg/100 g of β-carotene respectively. Apricots, dates, plums and raisins also contain phytoestrogens, which are absent in dried apples, figs, peaches and cranberries.
The aim of the study should be to comprehensively analyze different phenolic compound classes, such as carotenoids and phytoestrogens, in various dried fruits. Additionally, consuming 20 to 30 grams of dried fruits per day can provide 10 to 16% of the recommended daily fiber intake, depending on the dried fruits chosen.
Dried fruits have a relatively high oxygen radical absorbance capacity (ORAC), which varies with type and variety. For example, golden seedless raisins have the highest ORAC value of 10,450 µmol trolox equivalents (TE)/100 g.
Impact of Dried Fruits on Gut Health, and Their Dietary Recommendations
Data on the effects of dried fruits on metabolite production and their functions in the intestine are scarce. However, it is certain that dried fruit consumption regulates gut microbiota to influence health.
Most likely, phytochemicals in dried fruits undergo substantial biotransformation by gut microbiota to produce metabolites that affect health. Future mechanistic studies should address these questions.
Low fruit intake is a major contributor to CVD, T2D, and neoplasms. Therefore, a healthy diet consisting of five portions of fruits and vegetables per day, excluding starchy fruits, is the basis of the World Health Organization (WHO)'s current dietary recommendations. Current dietary guidelines for Americans also recommend four servings of fruit per day, where one-quarter cup of dried fruit is equivalent to half a cup of fruit.
Unfortunately, fruit consumption in most countries, including some European countries and the United States, is below current dietary recommendations for fruits (20 to 30 grams per day) according to the Global Burden of Disease Study 2017.
Health Benefit Mechanisms Related to Dried Fruits
Human studies have found that dried fruits have a low to moderate glycemic index due to their high mineral content, particularly potassium and magnesium, and increased fiber content, as well as high levels of antioxidants and phytochemicals.
Thus, consistent consumption of dry fruits benefits heart, gut microbiota and bone health. Surprisingly, their consumption may also provide therapeutic benefits. However, more in-depth research is needed on how dried fruits reduce the severity of chronic metabolic diseases.
A recent study showed that prunes prevent and reverse bone loss in women and potentially men after menopause. Phytochemicals such as chlorogenic acid and catechins have osteoprotective effects; However, the mechanisms controlling these effects remain unknown.
