Sometimes we can't think of alternatives for healthy snacks and it seems monotonous to eat a piece of fruit or a Greek yogurt. It has always been said that raisins are nature's baubles, but still few people go to the supermarket and buy a miz of dried fruit. Do you eat a plastic "strawberry", but refuse a piece of dried papaya? You should have it looked at.
All of these foods are healthy, although not all have the same benefits. The method of preparation and the ingredients added have a great influence. Below we will tell you how dehydration is achieved and what are the most common foods that we find in this regard.
What is dehydration?
Hydration is essential for our body, so we have to drink enough water, in addition to consuming foods with a good content of it. The greater the contribution of water we obtain in a food, the greater the microbial development and the greater the probability of alteration. Opting for dehydrated foods can be a good choice to reduce the risk of contamination and increase their durability.
Food dehydration can be created in different ways: exposing it to the sun (this was done by our ancestors), heating it in an oven, or under more complex industrial processes. One of these processes is lyophilization, in which the food is frozen and with a slight increase in temperature the water evaporates.
Are the nutrients preserved?
Science has shown that it depends a lot on the method used, the temperatures and the speed. Dehydration by sun or ovens does not cause any change in fiber or iron content, but it can affect temperature-sensitive vitamins (vitamin A, C, B1, B2 and B9).
Also keep in mind that oxygen can affect compounds that are easily oxidized, such as lycopene and unsaturated fats. Of course, there are changes in shape, texture, flavor and aroma. So we could say that conventional heat does reduce the quality of the food.
In the case of the lyophilizationAlthough it is a slower and more expensive process, quality is better preserved by the use of reduced temperatures and pressures. This means that the loss of nutrients is reduced, the physicochemical structure is not altered and the organoleptic properties (smell, taste, texture, color) are retained.
Dehydrated foods you should eat
If I had to highlight this type of food for any reason, it would undoubtedly be the satiety of sweet cravings. And secondly, I would highlight their healthy contribution when they do not contain added sugar. Call me crazy, but if you buy a mix of dried fruit when you crave sweets, you will discover a new world (without so many regrets).
When dried foods do not contain added sugar or additives, they are quite nutritious and most have antioxidant properties and fiber.
- Papaya. Contains antioxidants and can help prevent diabetes.
- Blueberries. In addition to antioxidants, it also has vitamins A, E and B that will improve your nervous system.
- Raisins. Undoubtedly, the best known dried fruit.
- Currant negra. They are low in salt and high in vitamin C, manganese, iron and potassium.
- Plum. It is also quite well known for its presentation of prunes. It is a powerful food, highly recommended to regulate the digestive and intestinal system.
- a. Contains vitamin C and copper.
- Apples. Its phytonutrient content (also present in natural fruit) has anti-cancer benefits.
- Apricot. It has a high level of vitamin A, C and iron.
- Mango. It also has phytonutrients, vitamins A, C and E and essential fatty acids Omega 3 and 6; so it will favor having a strong immune system.
- Cherry. Contains beta-carotene (vitamin A), folic acid and antioxidants that will fight free radicals that cause cell aging.
- Figs. Despite being small, they provide a good amount of iron, folic acid and potassium, as well as calm anxiety about sweet foods.
There are also other foods that are less indicated due to their high sugar content. Are they bad for health? No, but taking them in large quantities or in a diet designed for weight loss can derail you from your goal.
- Pineapple. It usually contains a bath of added sugar.
- Banana. They also have added sugar and, in addition, they are fried strips.
- Watermelon. Your best option is not to eat it dehydrated, since the interesting thing about this fruit is its water content.
Benefits of eating dehydrated food
When foods are dehydrated, they retain the vast majority of vitamins and minerals than their fresh counterparts. The dehydration process retains almost 100% of the nutritional content of the food, as well as the alkalinity of the fresh produce and inhibits the growth of microforms such as bacteria.
better preservation
The modern dehydrator produces basically the same food with about 75 percent of its moisture removed. The only threat to deterioration is remaining moisture. When dehydrating foods, it is better to overdry than dry. Once dehydrated, these should be packed in jars, bags or hermetic moisture-proof containers. They should be stored in a cool, dark place, such as a pantry or closet.
According to experts, rice, corn, wheat, and grains that have been dehydrated, canned, and stored properly will last 30 years or more. Dehydrated vegetables, fruits and pasta have a shelf life of up to 30 years. Powdered milks or milk substitutes can last up to 20 years.
Dehydrated foods have good nutrition
Fresh foods are raw foods, so dehydrating them dates back to Biblical times when it was a necessity. Modern dehydrators produce a thin food material with its vitamins and minerals still present. Dried greens and sprouts, naturally low in high-cholesterol fat, are high in fiber.
Almost no vitamin C is lost in dehydration, and all the vitamin A is retained in plant foods. Minerals such as selenium, potassium and magnesium are preserved. Even many raw foodists use dried foods as their main food sources due to their rich concentration of nutrients and enzymes.
They are more profitable
Dry foods can be quite expensive in a store. A food dehydrator allows you to preserve fresh and nutritious food in your own home at a fraction of the cost. The shelf life of dehydrated foods can last for decades.
Add your favorite nuts to dried apples, pineapples, grapes or cranberries for a tasty and healthy trail mix. Plantain chips are examples of what can be done by dehydrating to 3-5 percent moisture content. It's generally a good idea to soak dried foods before eating, preferably in distilled water. This promotes sufficient water absorption for optimal flavor. Another popular method is to place dehydrated food in a steamer. The absorbent steam plumps it up beautifully.