Drying vegetables and other foods removes their moisture, allowing them to be preserved for longer periods. Additionally, drying increases their nutrient density, making them even healthier. Let’s look at four foods that improve your health when dried.
1. Sweet Potatoes
When dried, sweet potatoes increase their dietary fiber content. They also help manage diabetes, reduce cholesterol, and alleviate constipation. Lightly cook them using an air fryer or steamer before drying them as snacks.
During the drying process, beta-amylase is activated, breaking down carbohydrates into maltose. This enhances sweetness and promotes digestive health.
2. Eggplant
Drying eggplant also boosts its potassium and dietary fiber content. The potassium in eggplant aids in diuresis, helping the body eliminate toxins and waste while keeping blood vessels clean and promoting metabolism.
The dietary fiber in eggplants supports bowel movements and helps maintain a healthy digestive system. Its slow digestion also provides a sense of fullness, potentially reducing food intake.
3. Shiitake Mushrooms
Though not a vegetable, shiitake mushrooms are highly beneficial when dried under sunlight, as this process enhances their vitamin D production. Ergosterol or cholesterol in shiitake mushrooms reacts with UV-B rays to produce vitamin D.
According to the Korean Food Science and Preservation Journal, the vitamin D content in fresh shiitake mushrooms increases to 303 μg/kg after 12 hours of sunlight exposure. Vitamin D facilitates the absorption of calcium and phosphorus in the body, strengthening bones.
A deficiency in vitamin D can lead to rickets in children and osteomalacia in adults.
4. Radish Greens
Radishes, which include the leafy and stem parts and are known as radish greens, are among the most common dried foods.
Radish greens contain more vitamin A, vitamin C, and calcium than the root part. They also contain beta-carotene and chlorophyll, which provide antioxidant effects and help eliminate free radicals.
Most Commented