Fight Inflammation with Dried Fruits

Although acute inflammation is a healthy immune response to an injury, a high amount of chronic inflammation in your body may increase your risk for disease such as heart disease and arthritis. A healthy diet may lower your inflammation, and some of the nutrients in dried fruit support reductions in your levels. Many other factors affect your inflammation and related diseases, so consult a doctor if you have concerns.

Micronutrients

The magnesium and vitamin B-6 from dried bananas, such as banana powder or banana chips, may reduce your inflammation, according to the Linus Pauling Institute Micronutrient Information Center. These nutrients reduce your risk for heart disease because magnesium is essential for regulating blood pressure and vitamin B-6 allows your body to control levels of unhealthy homocysteine in your blood. Vitamin C is an antioxidant vitamin that may lower inflammation, and pineapples and citrus fruits are good sources.

Dietary Fiber

Dried fruit is high in dietary fiber, and a high-fiber diet may lower your inflammation, according to the Linus Pauling Institute Micronutrient Information Center. A diet to reduce inflammation should be high in fiber from dried fruit, such as dried apples, apricots and peaches, prunes and raisins, as well as from other nutrient-dense foods, such as whole grains, vegetables, beans and nuts. Dietary fiber lowers your cholesterol levels and may reduce your risk for heart disease, high blood pressure and type 2 diabetes.

Other Information

Individuals who eat more apples tend to have lower levels of C-reactive protein, or CRP, which is a marker of chronic inflammation, according to the Linus Pauling Institute Micronutrient Information Center. Apples, as well as red, black and blue berries, are sources of antioxidants called flavonoids. Some ideas for increasing your intake of flavonoids from dried fruit are to make stewed chicken with dried apples, or to add dried berries to trail mixes or salads. Cholesterol and saturated fat are pro-inflammatory, and dried fruit is cholesterol-free and almost free of saturated fats.

Considerations

Dried fruit has a high glyemic index, and a high-glycemic diet may promote chronic inflammation, according to the Linus Pauling Institute Micronutrient Information Center. Dried fruit is high in calories, and unwanted weight gain can result from eating too much of it. Obesity is a risk factor for higher levels of chronic inflammation. Fresh fruit has a lower glycemic index and is lower in calories than dried fruit, and it may be a better choice to emphasize on a diet to reduce inflammation.