Celebrate Tu Bishvat with These Nutritious Dried Fruits

Tu Bishvat is here, offering a wonderful opportunity to enjoy dried fruits you might not typically consume throughout the year. These fruits are rich in dietary fibers, vitamins, and more, with unique benefits that could enhance your well-being.

Ortal Brubin-Chen, a naturopathy expert with Clalit Complementary Medicine, told the Mako website that dried plums can significantly aid digestive functions and prevent constipation.

Dried pineapple without added sugar is a great option for reducing gas and digestive issues, while ginger serves as a natural alternative for viral infection treatments. She also notes that natural cranberries can help women with urinary tract issues, as long as they aren't sweetened, which could have the opposite effect.

When asked about the best dried fruit, she said, "Dates are particularly recommended. They are high in dietary fibers that help prevent digestion and constipation problems, and they are nutritionally rich, offering antioxidants and vitamins like magnesium, potassium, and iron." She advises pairing dried fruits with raw, unsalted, and unsweetened nuts or almonds for the best results.

Regarding daily consumption, she answered, "For most people, about 10 nuts or almonds a day is ideal. Those looking to gain weight might eat more, but if you're focused on maintaining or losing weight, remember that while they're a healthy snack option, nuts and dried fruits are calorie-dense and high in fats, so moderation is key."

Which dried fruits should you be cautious about? "Some dried fruits may contain less recommended additives for health, like bright food coloring, often tartrazine. Studies have linked tartrazine to increased risks of various illnesses such as diabetes and anemia, along with a potential for attention and concentration disorders. This is why it's banned in many countries around the globe."

Additionally, Brubin-Chen advises purchasing organic dried fruits. "If you're eager for something new, try dried fruits you haven't tasted, like black elderberries, which can strengthen the immune system and help prevent coughs and reduce fever. Aronia berries are useful for recurring urinary tract infections, and dried hibiscus can help lower blood pressure and improve blood sugar levels."