Nutritionist AVANTI DESHPANDE lists out the benefits of fruits
Citadel nutritionist AVANTI DESHPANDE lists out the benefits of fruits, which can help us to prevent health ailments and live a disease free life.
Fruits make us feel fresh and energetic. It’s the virtue of vitamins, minerals and antioxidants, which gives the feeling of freshness, energizing our body and mind. According to the dietary guidelines of ICMR - National Institute of Nutrition, one should ‘eat plenty of fruits and vegetables in a day’. The reason being that fruits is one of the most important food groups, which need to be consumed at least once in a day. If the diet lacks fruits, it can lead to the loss of vital nutrients. So, we need to know the importance of fruits in our diets. Here are some of the advantages of eating fruits: Fruits Provide Essential Vitamins and Minerals
Fruits provide vitamins like Vitamin A, Vitamin B, Vitamin C and Vitamin E. For example, citrus fruits like amla, orange and citrus limetta, and red and orange coloured fruits like mango, papaya and strawberries are rich in vitamins, which are essential for the body. Also, potassium is an important mineral that helps to regulate body’s heart rate; therefore, it is vital to have high intake of bananas, cherries and grapefruits, which are rich sources of potassium.
Fruits Have High Water Content
There are various types of fruits that help you to keep yourself hydrated. The biggest advantage of consuming high water content fruits is that they contain fewer calories, thereby keeping people away from putting on weight. During summers, it is very common that people may lose their appetites, which make them feel less hungry. Hence, fruits like watermelon, oranges, citrus limetta, kiwis, pineapple, strawberries, pears, apples, muskmelon, grapefruits and lemons are useful to a great extent.
Fruits Are Rich In Fibre
The fibre content in fruits is present in two forms- soluble fibre and insoluble fibre. Soluble fibre is found in apple or guava, which have the capacity to remove toxins from the body; whereas, insoluble fibre helps in controlling blood sugar level, cholesterol level, and also helps in providing relief from constipation. People suffering from diabetes should have high intake of fibre, which is abundantly present in apples, kiwis, avocados, pears, guavas, oranges, bananas, strawberries, watermelon, papaya, muskmelon and pomegranate.
Fruits Can Also Be Eaten During Snacks Time
Fruits can be eaten at anytime of the day. It is very easy to prepare and carry as well. Fruits should be consumed in its natural form. Also include healthy fruit snacks in your everyday diet, so that you get your daily requirements of vitamins from them. Also try to encourage children to snack on fruits rather than sweets.
Fruits Contain Less Fats And Calories
Fruits have higher water and fibre content, which
help in maintaining the right body weight. They can significantly cut the number of calories in the diet. So choose a mixture of fruits to ensure a good mix of all nutrients. Fruits like apples, pears, oranges, pomegranate, papaya, sweet lime, muskmelon and watermelon help to keep calories in check.
Fruits Are Good Sources Of Antioxidants
All fruits are rich in antioxidants, which combat free radicals. In addition, it boosts our brain function. Fruits such as berries give super healthy antioxidants, which help in fighting diseases. These antioxidants come from fresh fruits, such as strawberries, oranges, sweet limes, papaya, pineapple, pomegranate, blueberries, raspberries, etc.
Fruits Help The Skin To Glow
Fruits are not only useful for optimal health, but offer amazing benefits for skin. They are powerhouse of essential nutrients, vitamins, minerals, antioxidants and fibre. Skin is the largest organ in the body, so it requires a lot of pampering and feeding. The best way to nurture your skin is to eat lots of fruits. They will make your skin healthier and more radiant; you can eat rainbow of fruits such as apples, avocados, bananas, kiwis, pomegranate, papaya, pineapple and strawberries, which can help you to improve your skin texture.
Fruits Provide Instant Energy
When we eat fruits, our supply of energy increases; this is one of the prime benefits of fruits. This is the reason why athletes eat fruits during and after the exercise. Fruits can be eaten at anytime to boost energy levels, which aid us to perform better at our workplaces. One serving of fruits contain between 80 to 120 calories, depending upon the fruit.
Fruits Prevent Hair Loss
Fruits not only enhance the radiance of your skin, but also contribute for healthy long hair. Citrus fruits are excellent hair stimulants and prevent hair loss. Hair fall has become a major problem these days for females as well as males. However there are some fruits that help you stay away from facing the trouble of hair loss. Instead of using cosmetic products, it is always better to consume fruits to control hair fall. Fruits like raspberries, oranges, amla, strawberries, pineapple, kiwis, avocados, bananas, grapes, apples, lemons, watermelon, cherries and plums are helpful in maintaining strong tresses.
Fruits Help To Fight Health Diseases
Fruits are good sources of essential vitamins, minerals, fibre, antioxidants, and disease fighting phytochemicals, which help to fight or battle chronic diseases such as heart disease and cancer. Fruits like apples, avocados, oranges, strawberries, pineapple and pears are useful in fighting severe health ailments.
In addition to all the above benefits, the United States Food and Drug Administration (USFDA) recommends a serving of at least five fruits and vegetables in a day for living a healthy life!