Fruits (be it in any form – fresh or dry) included in the diet, take care of the body’s nutritional needs. They are broadly classified into two categories namely fleshy and dry fruits. If the exocarp and mesocarp of a fruit is succulent when fully grown, the fruit is classified as fleshy. A dry fruit is signified by a waterless exocarp and mesocarp, which is often thin and compressed. There are many types of dried fruits and nuts, available in various health food stores. These sun-ripened and air-dried products are rich sources of carbohydrates, vitamins (especially vitamin B), minerals and, of course, energy. Individuals of all age groups can include these energy-packed nutritional foods in their daily diet to garner maximum benefits, healthwise. Here are some varieties of dry fruits that help pep up the energy levels as well as nourish the body.

Dried fruits are some of the healthiest alternatives to refined sugar, and they are an excellent way to satisfy a sweet craving. While many manufacturers use the natural sugar found in fruit, called fructose, to sweeten their products, eating fruit itself in moderation is a great way to get needed nutrients and vitamins. Dried fruit is a quick and tasty way to get those same benefits during a busy, fast-paced day.

Not All Dried Fruit Is Equal

While fruit itself is high in naturally occurring sugar, many dried fruits have additional sugar added for extra flavor. It is very important to avoid those products that are more like candy than a healthy snack. Some of the main dried fruits to avoid are:

• Pineapple: Usually coated in refined sugar
• Banana Chips: Generally deep-fried and sweetened. Look for dried banana chips with no extra sugar.
• Cranberries: Almost always require extra sweeteners due to their tartness
• Watermelon: The low level of nutrients and high level of sugar are a poor combination

The dried fruits on the healthy list can be found in bulk at most health food stores, and pre-packaged at most regular grocery stores. Remember to always check the ingredient list for extra sugar or additives.

1. Apple

Apples contain many phytonutrients (naturally occurring component of plants that provide nutrition) that act as antioxidants, ridding the body of cancer causing free-radicals. They are also a great source of dietary fiber.

2. Apricot

The most nutritious way to eat apricot is dried. A good source of fiber, they also contain vitamin A, C and Iron.

3. Mango

Mango is rich in a variety of phytonutrients, vitamins A, C and E, as well as omega 3 and 6 fatty acids, which are necessary for healthy skin and the immune health.

4. Cherry

Cherries have been called the “new antioxidant superfruit.” Compared to other fruits, they have significantly higher levels of antioxidants, as well as important nutrients like beta-carotene, folic acid and fiber.

5. Fig

While some fruits can lose a portion of their nutrition when dried, figs lose none of their potency. They are high in iron, folic acid and potassium.

6. Papaya

Called “the fruit of the angels” by Christopher Columbus, papayas are a great source of antioxidants; recent studies have shown that they may aid in preventing diabetic heart disease.

7. Blueberry

Another “antioxidant superfruit,” blueberries are also high in vitamins A, E and especially B, which are necessary for a healthy nervous system.

8. Raisin

Often called “nature’s candy,” raisins are cholesterol-free, low in sodium, high in fiber and totally fat-free.

9. Black Currant

Currants are low in saturated fat, cholesterol and sodium and high in vitamin C, manganese, iron and potassium.

10. Plum

A dried plum is called a prune. Prunes are a great source of vitamins and have the added benefit of regulating the digestive system.

11. Pear

Pears are a good source of vitamin C and copper, and are full of dietary fiber.

12. Tomato

Surprise! Tomato is a fruit, and sun-dried tomatoes are a great way to get the cancer-reducing properties of tomato, along with vitamin C and lycopene, which are beneficial to the eyes.