Fresh Fruit versus Dried Fruit

Fresh Fruit versus Dried Fruit Objective I want to learn about the minerals, vitamins and nutrients that are in Fresh Fruit and Dried Fruit. Are the nutritional benefits of Fresh Fruit always better than Dried Fruit? Is fresh fruit ALWAYS the best way to consume fruit? We all should eat some form of fruit every day. It is important to know what we are eating. I will inform my classmates on my findings and opinion.

Fresh Fruit versus Dried Fruit We are taught that all fruit is good for us, but why? Daily Health-Doctors and Nutritionists say that fruits are rich in Vitamins, Minerals and Nutrients. Eating food with vitamins and minerals make you look and feel healthy. They also give you energy to get through your day. Long Term Health Benefits-Eating fruits and vegetables rich in vitamins and minerals can help reduce disease, including; Heart Disease High Blood Pressure Different Types of Cancer

Fresh Fruit versus Dried Fruit Define Vitamins, Minerals and Nutrients Vitamins-any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized (produced) by our bodies. Minerals-a solid inorganic substance of natural occurrence Nutrients-a substance that provides nourishment essential for growth and the maintenance of life. The 6 essential nutrients are; carbohydrates, protein, fat, vitamins, minerals and water.

Fruit Fresh Fruit versus Dried Fruit Common Minerals in Fresh/Dried Fruit Fruit Examples Common Vitamins in Fresh/Dried Fruit Calcium (bones/helps blood clot) Blackberries, Dates, Grapefruit, Oranges Vitamin A (Cell Reproduction) Apples, Bananas, Apricots Copper (helps regrow joint cartilage) Avocado, Dates, Kiwi, Mango Vitamin B1/Thiamine (Energy) Avocados, Dates, Grapes Iodine (makes thyroid hormones) Any fruits grown in iodine rich soil Vitamin B2/Riboflavin (Energy/Growth) Banana, Mango, Dates Iron (hemoglobin, the substance in red blood cells that carries oxygen) Cherries, Grapes, Lemons, Raspberries, Watermelon Vitamin B3/Niacin (Digestive) Avocado, Mango, Dates Magnesium (muscle and nerve function, etc. ) Bananas, Kiwi, Raspberries, Pomegranate Vitamin B5 (Pantothenic Acid) Guava, Starfruit, Watermelon Manganese (connective tissue, bones, blood clotting, sexual hormones) Banana, Cranberries, Pineapples, Strawberries Vitamin B6 (Pyridoxine) Banana, Pineapple, Watermelon Phosphorous (next to calcium, heaviest mineral in body, bones grow) Avocado, Guava, Passion Fruit, Pomegranate Vitamin B9 (Folic Acid) Dates, Mango, Strawberries Potassium (lowers blood pressure) Bananas, Cherries, Grapefruit, Papaya, Watermelon Vitamin B12 (Metabolism) None Selenium (antioxidant) Bananas, Guava, Mango, Watermelon Vitamin C (Antioxidant) Orange, Grapefruit, Mango Sodium (maintains blood pressure) All fruits but especially Passion Fruit Vitamin D (sunshine, skin) Cranberries, Mango, Peach Zinc (helps immune system fight bacteria and viruses) Avocado, Blackberries, Loganberries, Raspberries Vitamin E (antioxidant) Guava, kiwi, Papaya Vitamin K (Blood Clotting) Grapes, Kiwi, Plum

Fresh Fruit versus Dried Fruit Dried Fruit is fresh fruit with the majority of water removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators. History of drying fruit? Dried Fruit has a long tradition of use dating back 6000 years in Mesopotamia. This was helpful during ancient times and still is today when refrigeration was or is unavailable. Fresh Fruit stills spoils much quicker regardless of refrigeration.

Fruit Fresh Fruit versus Dried Fruit Types of Dried Fruit Conventional and Traditional-50%of all dried fruits sold are RAISINS. The rest of the NATURAL dried fruits are dates, prunes, figs, apricots, peaches, apples and pears. Sweetened-These dehydrated fruits are infused or injected with a sweetener, which is usually sucrose syrup. The most popular examples are cranberries, blueberries, cherries, strawberries and mango

Fresh Fruit versus Dried Fruit Changes from fresh to dried fruit? Lose most water in fruit Increase sugar Loss of Mineral and Vitamin Content-Dried Fruit loses a very small percentage of vitamins and minerals during the dehydration process. Serving Size Comparison When comparing Dried Fruit and Fresh Fruit , it's best to use standard serving sizes, which are a 1/4 cup of Dried Fruit and 1 cup of Fresh Fruit. This is due to water loss in fresh fruit.

Fruit Fresh Fruit versus Dried Fruit Calorie and Sugar Content Dried fruit and Fresh Fruit contain almost the same amount of calories and sugar per serving. Example; 1 cup of Fresh Apples ¼ cup of Dried Apples 65 Calories 52 Calories 13 Grams of Sugar 12 Grams of Sugar NOTE: Fresh Fruit offers more volume and contains more water than dried fruit. Fresh Fruit will make you feel full faster and longer. If you are trying to watch your weight, Fresh Fruit is a better option than Dried Fruit.

Fruit Fresh Fruit versus Dried Fruit Minerals found in 1 serving/Grapes Minerals Found in 1 serving/Raisins One cup of grapes One small box of raisins (1.5 ozs) Potassium - 288 mg Potassium - 322 mg Phosphorus - 30 mg Phosphorus - 43 mg Magnesium - 11 mg Magnesium - 14 mg Calcium - 15 mg Calcium - 22 mg Sodium - 3 mg Sodium - 5 mg Iron - .54 mg Iron - .81 mg Selenium 0.2 mcg Selenium 0.3 mcg Manganese - 0.107 mg Manganese - 0.129 mg Copper - 0.192 mg Copper - 0.137 mg Zinc – 0.11 mg Zinc - 0.09 mg

Fruit Fresh Fruit versus Dried Fruit Time lapse of grapes drying https://www.youtube.com/watch?v=uD_vhbv05aw

Fruit Fresh Fruit versus Dried Fruit The Academy of Nutrition and Dietetics says, “a nutrient-dense food has a high amount of vitamins, minerals and other health-promoting compounds with relatively few calories. Nutrient-dense foods should make up the majority of your diet.” Fresh Fruit, Dried Fruit, Vegetables, Lean Protein and Whole Grains are all examples of nutrient dense foods.

Fruit Fresh Fruit versus Dried Fruit Conclusion Dried fruit and Fresh Fruit, for the most part, contain the same health benefits. Both Fresh Fruit and Dried fruits supply us with antioxidants and fiber, which are necessary for our health. Dried fruits do lose a MINIMAL amount of vitamins, minerals and nutrients in the dehydration process. There really is no substitute for Fresh Fruit. It is a slightly better option than Dried Fruit, but….

Fruit Fresh Fruit versus Dried Fruit There are many situations where it is difficult to preserve fresh fruit from spoiling. If you are; on a camping trip in the military on a road trip on a space shuttle exercising or on the run. Then on these occasions and many others, Dried Fruit is definitely the better option over Fresh Fruit.

Fruit Fresh Fruit versus Dried Fruit Sources http://www.health-alternatives.com/minerals-nutrition-chart.html http://healthyeating.sfgate.com/dried-fruit-nutritious-fresh-fruit-7614.html https://www.google.com/#safe=strict&q=synthesized+meaning https://www.google.com/#safe=strict&q=vitamins+definition https://www.google.com/#safe=strict&q=nutrients+definition https://ndb.nal.usda.gov/ndb/foods/show/2238?manu=&fgcd=&ds=  http://www.ponderweasel.com/what-is-the-difference-between-grapes-and-raisins/ https://en.wikipedia.org/wiki/Dried_fruit https://www.youtube.com/watch?v=uD_vhbv05aw http://www.health-alternatives.com/kiwi-nutrients.html