Health and Nutrition
Tu b'Shevat Superfoods: The Health Benefits of Dried Fruits
From digestion to immunity — discover which dried fruits nourish your body and which additives to avoid
Tu b'Shevat is the perfect opportunity to enjoy dried fruits you may not eat throughout the year. Dried fruits contain concentrated amounts of dietary fiber, vitamins, minerals, and — in some cases, special properties that can support overall health.
Ortal Brovin-Hen, head of naturopathy at Clalit Complementary Medicine, told Mako that prunes are especially effective in promoting healthy digestion and preventing constipation.
Unsweetened dried pineapple can help reduce gas and ease digestive discomfort. Ginger, meanwhile, serves as a natural alternative to medications used for treating viral infections. Brovin-Hen adds that natural, unsweetened cranberries can help women with urinary tract infections — but only when no sugar is added, because added sugar may worsen the problem.
When asked which dried fruit is the healthiest, she replied: “The date is the most recommended dried fruit.” Dates are rich in dietary fiber that help prevent constipation and support digestive health. They also have a high nutritional value, supplying vitamins, antioxidants, magnesium, potassium, and iron.
She suggests pairing dried fruits with raw nuts or almonds — not roasted, salted, or sweetened, for a more balanced snack.
How Much Should You Eat?
“For most people, the ideal amount is up to 10 nuts or almonds a day,” Brovin-Hen advises. Those trying to gain weight can eat more, but people aiming to maintain or lose weight should remember that nuts and dried fruits — while healthy, are calorie-dense and high in fat, so they should be consumed in moderation.
Which Dried Fruits Can Be Harmful?
Some dried fruits contain artificial colors to enhance their bright appearance. Colors such as tartrazine are of particular concern.
Research shows that tartrazine may increase the risk of:
diabetes
anemia
hyperactivity and attention disorders
For this reason, many countries have banned its use.
Brovin-Chen recommends buying organic dried fruits, and trying new varieties that offer additional health benefits, such as:
Black elderberry (sambucus) – supports the immune system, helps prevent cough, and may reduce fever
Aronia berries – useful for recurring urinary tract infections
Dried hibiscus – may help lower blood pressure and improve blood sugar levels
