Research suggests that dried fruit provides rich sources of dietary fiber and iron — particularly figs, raisins, dried plums (prunes), and apricots.
By replacing a few servings of fresh fruit a week with smaller portions of dried fruit, you can work to increase your intake of dietary fibre, potassium, iron, and antioxidants
Just as dried apricots are dehydrated fresh apricots, prunes are the result of drying fresh plums. These two fruits belong to the rose family and are botanically related to almonds, peaches, nectarines and other stone fruits.
Fresh apricots and prunes are excellent sources of several important nutrients, including fiber, potassium and antioxidant carotenoids. Although the drying process degrades a fruit’s content of water-soluble and heat-sensitive vitamins such as vitamin C, other nutrients become more concentrated.
Consequently, dried apricots and prunes provide higher levels of most nutrients, gram for gram, than their fresh counterparts.