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Dehydration is one of the oldest methods of preserving food. While our ancestors relied on the sun to dry food, today we have commercial equipment and home appliances that can remove bacteria-forming moisture. This process preserves food for much longer than its ordinary shelf life.

Dehydrated foods can be a healthier alternative to many snacks, and you can add them to salads, oatmeal, baked goods, and smoothies. Because they rehydrate in liquid, they’re also easy to use in recipes.

Dehydrated foods keep their nutritional value. As a lightweight, nutrient-dense option, dehydrated foods are a go-to for hikers and travelers looking to save space.

Almost anything can be dehydrated. Some common food items made with dehydration include:

Fruit leather made from apples, berries, dates, and other fruits

Soup mixes made of dehydrated o nions, carrots, mushrooms, and other vegetables

H erbs dehydrated for a longer shelf life

Homemade potato, kale, banana, beet s, and apple chips

Powdered lemon, lime, or orange peel used in teas, alcoholic beverages, and other recipes

You can dehydrate your own fruits, vegetables, herbs, and even meat in an oven or specialty food dehydrator or fruit dehydrator. Many dehydrated foods are available in stores as well, though watch out for added ingredients like sodium, sugar, or oils.

Nutrition Information

The dehydrating process retains a food’s original nutritional value. For example, apple chips will have the same calorie, protein, fat, carbohydrate, fiber, and sugar content as the fresh fruit.

However, because dried food loses its water content, it’s usually smaller in size and has more calories by weight. Keep your portions of dehydrated foods smaller than what's recommended for the unprocessed food to avoid overeating.

Dehydrated food also retains:

Essential fatty a cids

Minerals

Enzymes

Most vitamins

Antioxidants

Dehydrated foods also maintain their nutrients for much longer than their fresh counterparts, even the dried meat processed by meat dryer. Research shows that fresh produce loses its vitamin, mineral, and antioxidant content within a few days of refrigeration — with reductions as high as 50% for some nutrients.

Potential Health Benefits of Dehydrated Food

Dehydrating food can save you money, reduce food waste, and speed up your cooking. You can also add seasoning or spices to food as you dry it, stocking your kitchen with healthy, easily portable snacks.

Research suggests that dehydrated foods may have other benefits, including:

Reduced Risk of Cancer

Dried fruits and vegetables could play a role in reducing the risk of some cancers, including pancreatic, stomach, bladder, and prostate. While research is ongoing, scientists think the drying process activates chemicals in foods that help prevent cell damage linked to cancer.

Improved Digestion

Studies show that dehydration increases the fiber content in fruits and vegetables. Dietary fiber is essential to maintaining your digestive system, and getting enough in your diet can prevent constipation, diarrhea, hemorrhoids, and potentially colorectal cancer.

Increased Energy

Because the dehydration process withStainless Steel Food Dehydrator concentrates calorie and sugar content, dried foods can offer a more effective energy boost than other snacks. Research shows that nutrients in dehydrated food are also more easily absorbed by our bodies, helping you feel more energized for longer.

Lower Risk of Food Poisoning

The mold, yeast, and bacteria that can cause foodborne illnesses need water to form. Research shows that dehydrating food can reduce the risk from most common bacteria and possibly other disease-causing microorganisms. However, the way dehydrated food is stored may also affect its safety, and more research is needed to study the full range of foodborne contaminants.

Better Nutrition

When properly stored, most dehydrated foods have a shelf life of several years and take up little space. Because they rehydrate in liquid, they’re an easy way to add extra nutrients to meals like soups, casseroles, and stir-fries.