Do we really get the nutrition we need for a healthy body from fried and processed food? While the world is on the surge of consuming canned and fast food for their cravings, we are getting unhealthier and falling back on health day by day. The main reason for such cause is the diminution of nature’s healthy food items gifted to us. While the health professionals suggest stacking half the plate of your meal with fruits and vegetables, we on the contrary fill it up with burgers, pizzas and fries etc. However, in the long run, such eatables are just a pile of junk harming our body.
While fruits have the grade of being the raw and nutritive products of diet, they also serve as tasty treat through variety of citrus, tangy, sweet and juicy flavors. Over the years, mankind has learned different ways of transforming these natural edibles into delicious and appetizing desserts and delights. Thus, making their meals healthier and delectable. Following are the mains of the countless benefits we get from eating fruits.
High Yield Benefits Of Consuming Fruits:
Fights cancer and other obnoxious diseases
Consumption of fruits such as grapes, peaches, oranges and other citrus fruits protects against many harmful diseases particularly cancer, stroke, cardiovascular disorders, diabetes and hypertension. The constituent of these eatables, phytochemicals, have antioxidant and anti inflammatory properties which enhance cognitive development in children and support cell health in adults thus serving as barrier to damage and destruction by infections.
“Phytochemicals have antioxidant properties and offer protection that decreases the risk of many diseases,” says Vijaya Surampudi
Source of fiber for smooth stools
Fruits provide lots and lots of dietary fiber that facilitates the digestive action. Fiber provides a filling effect as well as promotes normal bowel movements. Thus, it is essential for gut health and prevention of constipation allowing smooth flow of feces through colon. Lack of fiber in diet causes loss of electrolytes along with fluids in diarrhea. In such cases, fiber supplements are prescribed to help in the formation of smooth stools. Naturally, raspberries, pears, apples, pumpkins etc. are known for high fiber content.
Easiest route to skin glow
The secret to fresh and lively skin is also hidden in the nutritive composition of fruits and vegetables. Watermelons, avocado, oranges, papaya, mango, pomegranate, strawberries, tomatoes, apples are all worthwhile for skin nourishment. The mains of these fruits are Vitamin A and C both of which have a significant role in collagen formation, reduction of acne marks and skin brightening. No wonder why those cosmetic companies are making heaps of money selling their retinol (vitamin A) and Vitamin C serums!
Low fat and low calorie
The high satiety index of fruits helps a person manage weight and acquire a good body. This is because of low fat and caloric value of these fruits which protects you from getting obese. Also the feeling of fullness by such products doesn’t allow you to eat until a long time after such meal. Berries, apples, kiwis, pears, oranges, grapefruit, peach, watermelons keep you satiated and their almost zero fat content masks the risk of serious diseases such as arteriosclerosis, CVDs and hypertension etc.
weight management high satiety index feeling of fullness
Rich in vitamins and minerals
While the role of Vitamins A and C have been described, fruits are a stack of many other valuable vitamins and minerals including cholecalciferol (vitamin D), vitamin E and K, folic acid, magnesium, zinc and potassium. All these have a ton of function in our bodies especially wound healing, hormone regulation, fighting off infections, making bones and teeth stronger and strengthening immunity. List of fruits you can enjoy while receiving your essential vitamins are oranges, blueberries, apples, avocados, and bananas, pineapples, mango, papaya, and grapefruit.
Treat for taste buds
Smoothies, ice creams, custards, cakes, salads and what not with a delicious taste doesn’t contain fruit! Of course our cravings for such yum desserts would satisfy both our nutritional requirement and our appetite. They sometimes also serve as mood regulators. Think of how many times you were sad and then you had a juicy raspberry, all your stress went away in seconds. Also how your happy moments involve eating ice cream with your friends.
“Fiber feeds our healthy bacteria, which can be linked to improving our mood.”
Fruits and pregnancy
Pregnant female are specifically advised to increase their fruit intake as the developing fetus requires nourishment for which natural products are the best source. Complications such as neural tube defects (NTDs) and spina bifida are the direct consequences of malnourished diet particularly lacking folate.
Fruits Categorization:
Broadly fruits are classified into two types
Fleshy fruits – which are further classified as:
- Citrus fruits : oranges, mandarins and grapefruit.
- Pome fruits : apples and pears.
- Tropical fruits : bananas, papayas, mangoes, pineapple and melons.
- Stone fruits : apricots, cherries, peaches, nectarines and plums.
Dried Fruits which include
- Dates,
- Dried coconut,
- Flax seeds,
- Pistachios,
- Prunes,
- Almonds,
- Sesame seeds,
- Fox nuts,
- Walnuts,
- Hazelnuts,
- Raisins,
- Cashews
These, along with fleshy ones also serve the purpose of improving memory, skin nourishment, energy, immunity and strengthening hair, nails, teeth, bones etc.