The health benefits of
fruits
guarantee you optimum health and a well-built body in the long run.
Fruits benefit your body immensely as they are natural sources of
vitamins and
minerals, which are essential for the proper functioning of the body. Rich in dietary
fiber,
fruits also help to improve the functioning of the digestive tract.
Fruits are an important part of a healthy diet for those who want to
lose weight; they give ample energy and nearly every nutrient that your
body needs to curb weight gain, without adding any unnecessary fats.
Moreover, fruits help you to stay away from health complications like heat stroke, high blood pressure,
cancer,
heart ailments, and
diabetes. Fruits effectively fight
skin disorders and promote
healthy hair
growth. It is always suggested to eat raw, fresh and ripe fruits
because then you experience the real health benefits, rather than
consuming them after processing or cooking.
How Do Fruits Help?
The human body is an intricate system and hundreds of complex reactions
take place in it all the time. For smooth functioning of the body, you
need an ample amount of nutrients that are supplied by fruits in a
natural way. When you become ill or develop any health disorders, these
can be avoided or treated with a healthy diet rich in fruits. With a
busy lifestyle, our eating habits have become packed with preservatives
and processed
foods
that are not only devoid of essential nutrients but can also cause some
harm to the body. Fruits boost your immune system and keep you in
perfect health.
Eating fruit and
vegetables may promote emotional well-being among healthy young adults.
Research suggests that good mood may lead to greater preference for healthy
foods over indulgent
foods.
Instant Energy Supplier: When you eat fruits, your
supply of energy increases in no time; this is one of the prime benefits
of fruits that we can utilize in our busy schedules. This is the reason
why athletes often eat fruit during and after exercising and why diets
for pregnant mothers almost always involve fruits of some kind.
Prevention is Better Than Treating – Nowadays, drug stores have many
types of multivitamin tablets that can give supplemental nutrition during critical times. However, it is always advisable to eat the
vitamins
of fruits in their natural form so that all of the benefits are
conferred to you. As is always said, the benefits of fruits can never be
outmatched or replaced. Over a 10-20 year time frame, eating fruits
regularly can completely change your life and makes a great deal of
difference to the health and functioning of your body.
Keeps You Disease Free – The combination of powerful flavonoids, antioxidants,
minerals,
vitamins, phytochemicals and the countless micro- and macronutrients
make fruits very advantageous for your health. The daily consumption of
fresh fruits lowers the risk of strokes, high blood pressure,
indigestion,
cancer,
heart disease,
diabetes and other chronic diseases. Fruits keep your
skin
supple, hydrated and nourish it with essential vitamins, minerals and
antioxidants, thereby retaining your radiant skin for a long period of
time. In fact, if you are tired of using the commercial anti-pimple
creams, just try including fruits like berries,
apples, or
bananas into your daily diet and see the acne disappear quite quickly. Fruits even ensure
healthy hair growth and keep your locks lustrous and soft. Some fruits like
bananas contain vital chemicals such as
potassium, which helps to prevent strokes, high blood pressure, and
anxiety.
Fruit consumption basically eliminates vitamin and mineral deficiencies
and their associated symptoms. Fruits also have high quantities of
water and
fiber in them, which helps to keep your digestive tract clean and your weight under control.
Why Do We Need Fibrous Fruits?
Fibrous fruits aid the
digestion process in the body. The fruit skins are rich in dietary fiber, which is a major contributing factor in proper
digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and
constipation. However, in some cases, the skin is thick, like in
lemons,
bananas, melons, and oranges, and cannot be consumed by humans. In
those cases, the edible part or the flesh within the skin has plenty of
fiber as well.
The fiber content in fruit not only has a brilliant laxative effect
but also makes you feel full by adding bulk nutrition to the diet.
Fibrous fruits also benefit conditions like heart diseases by reducing
hyperlipidemia and hypertension, diabetes mellitus and obesity. Owing to
this fibrous composition, fruits also have anti-carcionigenic
properties, and are known to prevent
colon cancer and fight bowel irregularity disorders.
Fruits Are Storehouses for Nutrients
Almost all fruits have immense nutritional value, but obviously the type
and quantity of nutrients vary between types. As the composition
changes with each fruit, the health benefits also change with them. The
beneficial powers of common fruits are discussed below.
Apples: A good example of a complete healthy fruit is the
apple; it helps in digestion, strengthens bones, provides relief from
asthma, lowers blood cholesterol, prevents cancer and helps in reducing weight.
Read more
Pears: Another beneficial fruit is the
pear, which is a good source of fiber,
vitamin C,
vitamin B2,
vitamin E,
copper and
potassium. Pears are an excellent source of pectin and fiber that effectively lowers
cholesterol levels.
It is mostly prescribed for infants as it is believed to be a
hypoallergenic fruit that is completely safe for young children to
ingest.
Grapes: Grapes are also a common fruit that can be easily included in your regular diet. Grapes alleviate indigestion,
constipation, fatigue, kidney disorders and eye problems. It is rich in several vitamins and also possesses minerals like
calcium, potassium,
iron,
magnesium,
phosphorus and
selenium.
Read more
Berries: Blueberries,
cherries, and
blackberries prevent cancer and keep your heart protected. If you include
cherries or cherry juice in your diet, you can eliminate the associated pain from
arthritis,
gout and joint inflammation. Berries have the
capability of curing
arthritis naturally.
Blueberries with high
silicon content aid in the functioning of the pancreas and is good for diabetic conditions.
Blackberries can naturally control
diarrhea
and form new blood cells, but it can also have the adverse reaction of
promoting constipation. If you mix blackberries with cherries or prune
juice, it will not eliminate that constipation. High
sodium and potassium content in
gooseberries and huckleberries protect the liver and the intestinal tract.
Zucchini: This fruit provides relief from
asthma. Owing to its
Vitamin C content, it is a powerful antioxidant, and also has anti-inflammatory properties.
Zucchini is mostly known and widely used for weight
loss.
Read more
Mangoes and Papayas: Mangoes and
papayas are rich in beta carotene. Papayas act as powerful antioxidants with an abundance of vitamin C,
vitamin E,
vitamin D and
vitamin A that all aid in the oxidation of LDL cholesterol. This prevents the formation of dangerous plaque that can result in
atherosclerosis, heart attacks, or strokes. You get good amounts of vitamin C from papayas, oranges,
guavas and
Indian gooseberries.
Tomatoes: You might be surprised to know that
tomatoes are actually fruits and not
vegetables,
although we typically consider it as one of the latter. Tomatoes have a
high vitamin content and they are an excellent blood cleanser.
Citrus Fruits: Fruits rich in vitamin-C like oranges,
limes,
lemons, and
grapefruits are
excellent
for your overall health. Oranges are consumed widely for healthy skin,
teeth, gums, and to keep the lymphatic system healthy. Lemon, the
bitter yellow fruit, has been used for for vision issues for thousands
of years and it also treats disorders ranging from common colds to
epilepsy. Lemon juice helps people lose weight as well.
Grapefruit lowers cholesterol and has antioxidant properties.
Limes help prevent disorders like scurvy,
piles, and
gout, as well as respiratory and urinary disorders.
Dry fruits: Dry fruits
like figs,
dates,
apricots and
raisins are extremely beneficial for your health. Apart from being excellent laxatives,
apricots are a great natural remedy for anemic conditions.
Figs include potassium, the essential mineral that helps in controlling blood pressure.
Raisins effectively treat
anemia, acidosis,
fever, and sexual weakness. It helps you to gain weight, promotes eye, teeth and bone health.
Dates have abundant fiber that helps to prevent constipation.
Do Fruits Help To Lose Weight?
Once you start including a significant amount of fruit in your normal
diet, you will begin to see that your weight is being controlled and
your health is improving. However, fruits alone cannot reduce your
weight. You also need to
exercise regularly.
Many surveys done in America showed effective weight reduction after
fruits were included in the family’s diet. A person who habitually eats
fruits will be less inclined to have snacks and junk
foods
between meals that hardly have any nutritional value. Also, fruits are
composed of 90-95% water; therefore it has a powerful diuretic effect on
your body, thereby flushing out the nitrogenous wastes and unwanted
toxins from the body.
One example of this is
Lychee,
a fruit that is a great laxative with a negligible amount of calories,
and no saturated fats or cholesterol. It also helps to cut down excess
body weight. Except for a few fruits like coconuts,
avocados and
olives, fruits are usually fat-free.
Fruits in Acne Treatment
Acne is one of the most irritating skin disorders that can affect
people of any age. With a good amount of fruit in your diet, you can
naturally curb this problem rather than opting for expensive
dermatological creams. Acne mostly occurs from skin infections and
dermatological issues, but there are other reasons for such eruptions as
well. Apples are the best option for treating acne; eat the skin of the
apple, which has a high level of pectin that helps with constipation,
which can be a trigger for acne. Bananas also helps to alleviate acne,
as it is high in fiber that again relieves constipation. Berries have
excellent cleansing properties and keep you protected from skin
disorders. If you eat grapes during the day, it helps to cleanse your
skin and body. While papayas rejuvenate your skin and repair minor
damage that you may not even notice, lemon juice slowly eliminates the
signs and scars from acne spots.
Apart from including fruits in your diet, try to watch your other
food habits as well. Reduce caffeine consumption since it increases
hormones in your body and thus increases acne. Cut down on red
meat
and dairy intake as well, since they aggravate your hormonal
generation, resulting in acne. You should also keep your skin clean by
frequently washing with herbal soaps and mild face wash.
Fruits for Healthy Hair
Just as fruits enhance the radiance of your skin, they also contribute
greatly to healthy, long hair.
Vitamin A brings luster to your hair and also softens its texture. If you have fruit on an empty stomach, it will prevent
hair loss and premature greying. Citrus fruits are excellent hair stimulants. The vitamin C content in citrus fruits also prevents hair
loss and keeps your hair shiny and healthy. Fruits like
kiwis,
strawberries and
pineapple are also known for aiding hair growth.
The benefits of fruit for your hair health can also be enjoyed
through hair masks. Melon and banana hair masks are recommended by many
beauty professionals for healthy hair care at home. You can also make a
paste of lemon juice and
aloe vera
and apply it generously to the hair. Keep the paste on for
approximately 45 minutes and then thoroughly wash your hair with mild
shampoo. These packs not only improve hair quality, but also eliminate
scalp disorders like dandruff and itching.
Avocado
has an impressive amount of vitamin E, which is widely known to be very
good for hair. Avocado hair masks strengthen hair and delay premature
greying of your hair. Coconuts are also very good for healthy hair
growth.
Coconut oil is used extensively throughout the tropical world for haircare.
Multimorbidity
Recent
research suggests that greater consumption of vegetable, whole grain products and fruits may lower the risk of multimorbidity.
Fruit Juice Vs. Raw Fruits
You may often wonder which form of fruit gives you more nutrition –
whole fruits or fruit juices? It is actually difficult to say which one
gives more nutrition. Although eating whole fruit is considered to be
the best way of attaining the full benefits of fruits, fruit juices are
also easy and healthy options. Of course, if the fruit juice is composed
of 100% fruit without extra preservatives or additives, then it has the
same nutritional value.
Normally fruit juices are available in two forms, 100% fruits juices and as fruit pulp + water +
sugar.
In both cases, preservatives and additives are added to increase the
shelf life of the juice. Very few brands contain no preservatives. In
fact, fruit juices are considered to be the best way of incorporating
nutrition into your child’s diet, as they usually love anything that
tastes good. Buying and drinking fruit juices is much easier than buying
whole fruits, cutting and then eating them. In other words, it’s better
to
drink the juice than to have no fruit in your diet at all.
When you make fruit juice at home, they contain the same fiber
content as whole fruits, provided you don’t add any artificial flavors
and preservatives. However, if bought from the store, these juices may
not have the equal fiber content after the vigorous processing.
Moreover, when you consume those types of juices, extra sweeteners and
additives are added, which is not the case for whole fruits. Thus, with
whole fruits, you can keep your weight controlled. When you make fruit
juice at home, try to add the edible skin of the fruits to the juice to
gain even more nutritional value.
You have probably come across the term “seasonal fruits”, and as a
matter of fact, most fruits are considered seasonal. They grow in a
particular season depending on their native geography and climate. You
may be able to get these fruits throughout the year, but they have
usually been in frozen state for a varying amount of time. Eating
seasonal fruits during the season ensures that they are fresh.
Furthermore, most seasonal fruits can also ward off the disorders that
come with the season. For example, in
India,
green mangoes are quite useful for dealing with the heat of summer.
Including seasonal fruits in your diet is a delicious and natural way to
stay healthy!
We have listed a few fruits below. Click on any of them to find out more details about their healthy effects!
Apple
Apricot
Banana
Blackberry
Blueberry
Cherry
Cranberry
Fig
Guava
Grapes
Indian Gooseberry
Kiwi
Mango
Orange
Peach
Papaya
Pineapple
Plum
Pomegranate
Pear
Raspberry
Strawberry
Watermelon
Things To Remember About Fruits
Try to eat fruits in whole form, including their skin if it is edible,
in order to gain the benefits of high fibrous content present in them.
This promotes healthy digestion and prevents constipation.
The maximum nutritional value in fruits can be derived when eaten
raw. Cooked or preserved fruits usually lose some of their important
nutrients due to high heat and extended shelf life, respectively. Thus,
fresh fruits are the most advantageous for your diet.
Never eat fruits along with your main meal; this can result in severe
acidity
and digestive problem because fruits are usually mildly acidic in
nature. Always eat fruits before or after your meals, usually leave an
hour or two of separation.
It is always recommended to eat fruit on an empty stomach, or at
least after a relatively light meal. Fruits on an empty stomach help to
delay greying of the hair, nervous outbursts, dark circles under the
eyes, and balding.
Never
drink water immediately after having fruits as it can also result in high
acidity.
Fruits should be eaten in the morning, as this helps in detoxification and also
aids in
weight loss.
Although these benefits can be gained by eating fruits at any time
during the day, morning is said to be the ideal time for them to have
their greatest effect.
Try not to keep fruits in very hot or very cold places, this reduces
their shelf life – a moderate, dry, cool temperature is suggested for
storage.
Resources: https://www.organicfacts.net/health-benefits/fruit