Fruits

Often you must have read or heard that “An apple a day, keeps the doctor away”, yes! This is quite true as fruits play a very important role in our lives. History also state that during the early man days, humans would often search and live on nature’s wonderful gifts like fruits and vegetables.

They would eat them raw and live. Fruits along with vegetables have always been very essential in the growth and development of human life. Fruits are naturally sweet to taste, low in calories, fat, sodium and cholesterol. They contain many vitamins and nutrients that would reduce risk of various health related problems.

Fruits are rich in fiber which is very essential for the smooth movement of the digestive system. There are some fruits that give body energy as they contain carbohydrates which are the main source of energy. Carbohydrates in fruits are mainly sugar which actually breaks down easily and make a quick source of energy.

Fruits contain at least 90 to 95 percent water which is also an important nutrient. Basically fruit benefits a healthy lifestyle by giving us carbohydrates, fiber and micro-nutrients which aids our bodies to function properly. Fruits give you more energy than sugar or sweets as they contain natural glucose and fructose.

They also contain minerals, vitamins and nutrients that are useful for a healthy life. You can make amazing, mouth-watering and delectable sweets, desserts and juices with fresh fruits. They are easy to cook and digest easily. Some of the popular and healthy fruits that can be consumed in your everyday meal are apples, banana, grapefruit, mango, orange, strawberry, guava, papaya, watermelon, muskmelon, sweet lime etc.

Now let’s explore each fruit and how beneficial they are to our healthy life:

Apple: Apple is a power food packed with soluble fiber that helps in controlling insulin levels, cleanses and detoxifies the body, helps in eliminating heavy metals like lead and mercury. The pectin in this red delicious apple fruit helps to reduce cholesterol levels by lowering insulin secretion. An apple has only 50-80 calories and no fat or sodium.This fruit is power packed with vitamins C, A and flavonoids and small amounts of iron, calcium and phosphorus. You can eat an apple or add it into your desserts or drink a good glass of apple juice.

Banana: Banana is a very popular and staple fruit that is often eaten by many of us. Besides being a good source of carbohydrates, fiber, magnesium, vitamin C, potassium and vitamin B6, this fruit boast benefits other benefits.

One amazing thing about banana is that it has a natural sweet taste, cheap to buy and always available throughout the year. It is casually eaten for its taste, texture and gives fullness to the stomach when eaten. This is a caloric dense fruit and makes one feel energetic.

The potassium and magnesium available in this fruit aid in maintaining normal blood pressure and heart protective, while the high potassium content also promotes bone health. It has an antacid effect and is said to protect against stomach ulcers.

Grapefruit: The benefits from this fruit include vitamins C, A and B5, potassium, lycopene and fiber.It is also packed with essential vitamins to support immune system that helps prevent free radical damage.

Mango: Mango is an excellent, wonder fruit amazingly packed with a bunch of nutrients, extremely rich in minerals, antioxidants, vitamins and enzymes. This fruits is considered the king of fruits.It is also one of the richest sources of Vitamins A, C and E, minerals like potassium, calcium, iron and phosphorus. Additionally these iron rich mangoes are high in antioxidants, low in carbohydrates and help combat stomach acidity.

Orange: Oranges are noted for their rich source in vitamin C and good source of fiber, calcium, Vitamins A and B1, folate and potassium. They are highly beneficial of the body as vitamin C is an antioxidant and offers immune support. Add a orange in your mid day snack or goes well in a fruit salad.

Strawberry: These sweet lovely red little berries are a popular source of vitamins C and K, potassium, iodine, omega-3 fatty acids, fiber etc, is widely used in making of salads, desserts and a variety of dishes. Being a seasonal fruit, they are best used when it is fresh as it has a lovely taste and full nutritional benefits. The flesh of fresh strawberries makes an excellent facial mask that rids the skin of dead cells and heals blemishes.

Guava: This is a nutritious fruit packed with numerous health benefits. It is considered as one of the super fruits having rich antioxidants, vitamin C, polyphenols, carotenoids and rich in dietary fiber. The fiber in guava can help in losing weight and reducing cholesterol levels. Vitamin C is an important antioxidant abundance in guava fruit and contains even more vitamin C than in oranges. One guava fruit contains about 377 mg of vitamin C. You could top your salads with diced guavas or use the guava juice into your smoothies.

Papaya: This is a delicious tropical fruit with a high dose of vitamin C having a great taste, flavour and numerous health benefits. It is a fruit that is worth eating in your daily diet. You could easily add them into fruit salads or eat it just like that.

Watermelon: An excellent summer fruit to indulge on, fresh, very juicy, and a rich source of nutrients, vitamin and minerals. It is also incredibly hydrating as it contains about 92% water hence is naturally low in fat. Watermelon is rich potassium and helps to retain calcium in the body resulting in stronger bones and joints. Overall there are many fresh fruits contain high amounts of vitamin C.

Hence making fruits a part of your daily diet would provide with the required nutrients to the body and keeps the body hydrated. Eating fruits improves blood circulation, improves digestive system, gives an amazing glow to the skin and shine to the hair and promotes the overall health. Some of the mouth-watering and luscious recipes made with fruits are:

Health Benefits of Fruit

Fruit has been recognized as a good source of vitamins and minerals, and for their role in preventing vitamin C and vitamin A deficiencies. People who eat fruit as part of an overall healthy diet generally have a reduced risk of chronic diseases. USDA's MyPlate encourages making half your plate fruits and vegetables for healthy eating.
Fruit are important sources of many nutrients, including potassium, fiber, vitamin C and folate (folic acid). Try incorporating blueberries, citrus fruit, cranberries or strawberries which contain phytochemicals that are being studied for added health benefits.

Eating Fruit Provides Health Benefits

The nutrients in fruit are vital for health and maintenance of your body. The potassium in fruit can reduce your risk of heart disease and stroke. Potassium may also reduce the risk of developing kidney stones and help to decrease bone loss as you age.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate. Folate helps prevent neural tube birth defects, such as spina bifida.

More Health Benefits of Fruit:

• Eating a diet rich in fruit may reduce risk for stroke, other cardiovascular diseases and type-2 diabetes.
• A fruit containing eating pattern is part of an overall healthy diet and may protect against certain cancers.
• Fruit helps maintain optimum health due to the health promoting phytochemicals it contains – many of which are still being identified.
• One to 2-1/2 cups of fruit are recommended each day, depending on how many calories you need. To find out how much fruit you need, try the Healthy Eating Planner.