Nutrients in different types of dried fruits

Dietitians from the Department of Dietetics at Singapore General Hospital, a member of the SingHealth group, discusses the numerous nutritional benefits found in dried fruits.

Apricot:Dried apricot​An excellent source of vitamin A for healthy skin, tissues and mucous membranes, as well as eyesight. Vitamin E protects cells against free radicals and may help prevent cardiovascular disease and cancer. Besides dietary fibre, apricot also contains potassium, copper and iron for muscle strength, bone growth, regulation of body temperature and formation of red blood cells.
Fig:
Dried figs
Lots of dietary fibre for bowel movement, manganese for metabolism and calcium absorption, and vitamin K for blood clotting. The range of vitamin B types, including B1, B2 and B5, helps in energy production. Vitamin B5 (pantothenic acid) also aids in forming antibodies to fight infection and maintaining a healthy digestive tract.
Tomato:​Dried tomatoHigh in potassium, copper, manganese, iron, magnesium as well as vitamins B1, B2, B3, B6, C and K. Together, they contribute to the formation of connective tissue, strong bones and teeth, blood clotting and nerve function. Dried tomatoes also contain selenium, a trace mineral which has antioxidant properties and helps regulate metabolism.
Wolfberry:
Dried goji berries
Has 18 types of amino acids (six times higher than bee pollen) as well as minerals like zinc, iron, copper, calcium and selenium. It is also the richest source of carotenoids around, such as lutein and zeaxanthin for healthy eyes. Compounds like betaine and cyperone helps detoxify the liver and ease menstruation problems, respectively.
Cranberry:
Dried cranberry
Dietary fibre and smaller amounts of vitamins B3, B6, E for energy, metabolism, antioxidant and blood clotting purposes. It also contains antibacterial properties to prevent urinary tract infection.
Sultana​​:​
Dried sultana:
Contains about 20 vitamins and minerals such as vitamins B, C, K, potassium, copper, manganese and phosphorus. It is one of the top sources of boron, a trace mineral which helps prevent osteoporosis by aiding bone maintenance. Boron also promotes proper mental functioning and alertness.
Longan:​
Dried longan​​
Good source of vitamin C to boost the immune system, wound healing and the ​absorption of iron, as well as copper for nerve function, bone growth and blood sugar regulation. Also contains smaller amounts of iron, phosphorus, potassium, magnesium, calcium, sodium and vitamins B1, B2 and B3.

Ref: N18