1. Fiber

Supports regularity and dietary quality

Most dried fruits are good sources of dietary fiber, a short-fall nutrient in U.S. diets. Fiber helps support regular bowel function and contributes to overall diet quality when you replace refined snacks.

Sources: Sullivan & Liu (J Acad Nutr Diet, 2020 review) and related work; observational analyses show higher fiber and potassium intake on days dried fruit is consumed.

(Links: https://pubmed.ncbi.nlm.nih.gov/33127327/ ; https://pmc.ncbi.nlm.nih.gov/articles/PMC7554183/) PubMed+1

2. Potassium

Aids normal fluid balance and healthy blood pressure

Dried fruits typically retain potassium, a nutrient associated with cardiovascular benefits when eaten as part of a healthy dietary pattern.

Source: Sullivan & Liu (2020 review).

(Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC7554183/) PMC

3. Polyphenols & natural plant compounds

Provides antioxidant & cell protective benefits

Drying concentrates certain polyphenols/flavonoids found in fruit and peel. While levels vary by fruit and drying method, these compounds provide antioxidant benefits and help protect cells from oxidative stress.

Source: Narrative/experimental literature on dried fruit composition and drying methods. (Example review & methods paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC9998808/ ; https://pmc.ncbi.nlm.nih.gov/articles/PMC7602416/)