Preparing for Tu Bishvat: Swap This Fruit for Chocolate Instead

As the holiday celebrating trees nears, dried fruits line the shelves of supermarkets and markets. Although fruits are generally healthy, some dried varieties contain additives that are less than ideal for our health. So, what's sweetens the holiday, and what should we avoid? Keep this guide handy.

Date

If you're craving something sweet, dates are the perfect solution. With a pleasant texture and rich flavor, a single large Medjool date contains only 57 calories while offering a bounty of nutrition, including ten minerals, six B vitamins, antioxidants, and dietary fiber. Thanks to its high fiber content, the sugar from dates enters the bloodstream more slowly after consumption, making it more satisfying than a regular sweet.

Among the many health benefits of dates are maintaining digestive health, protecting the heart and blood vessels, preserving bone health, and assisting in blood pressure prevention.

During their natural ripening process, dates dry on the tree without the addition of preservatives or artificial colors, making them healthier than other dried fruits.

Papaya

Dried papaya contains beta-carotene, supporting eye health and preventing various cancers. It also offers potassium for blood pressure balance and papain, an enzyme that aids protein digestion, along with beneficial dietary fibers.

However, dried papaya often includes artificial colors and sulfur dioxide to maintain its vivid color. The Health Ministry allows these in small quantities, though some individuals may have allergic reactions. Additionally, substantial sugar is added during the drying process, diminishing its nutritional value compared to fresh papaya.

Apricot

Apricots are rich in potassium and dietary fibers, and they also contain iron, essential for maintaining a healthy blood volume and preventing anemia, impacting our concentration and alertness.

Sulfur dioxide (E220) is added to preserve their color, but brown, sulfur-free apricots are available. They are identifiable by their brownish hue. Importantly, dried apricots, whether brown or orange, have no added sugar. Two to three pieces constitute a single fruit serving.

Cranberries

Cranberries are valued for their high antioxidant content, particularly anthocyanins, also found in strawberries, red cabbage, red wine, and other red fruits. They support cardiovascular health, assist in diabetes management, slow aging processes, and maintain cognitive function.

Their color is naturally vibrant, and they typically don't contain preservatives. Yet, they have significant sugar content. Frozen cranberries, which contain only natural sugars and no oils or preservatives, are recommended.

Ginger

Known for its effective anti-inflammatory properties in throat ailments, fresh ginger maintains its health benefits even when dried, preserving its spicy kick and warming sensation.

However, sulfur is often added to dried ginger to maintain its yellow color. Additionally, it contains high amounts of sugar, so consume it sparingly.

Kiwi

Dried kiwi offers little dietary fiber and potassium and is frequently enhanced with artificial colors and sulfuric acid. Moreover, vast amounts of sugar are added, making dried kiwi an unwise choice overall.

Raisins

Raisins are a powerhouse of vitamins and minerals, dietary fibers, and antioxidants, which help neutralize cell damage, support cardiovascular health, and improve metabolic processes. They also contain magnesium for heart health and proper muscle function, as well as potassium, which helps maintain normal blood pressure. Additionally, the significant iron content in raisins aids hemoglobin creation and strengthens the immune system. However, due to their high sugar content, consume raisins in moderation.