A diet rich in fruits and vegetables can lower blood pressure, reduce the risk of developing cardiovascular disorders, stroke, prevent the risk of cancers, and lower the risk of eye and digestive issues. Starchy fruits like apples and pears aid in weight loss. Also, fruits are low glycemic index foods which prevent blood sugar spikes. They are a potent source of fibre, which combats constipation. Eating a variety of fruits will give your body a variety of nutrients that it needs. So, if you are wondering how you can increase your intake of fruits, then read on to know.
- Add them to your smoothies.
WHO(World Health Organisation) has recommended c to have at least 5 servings or 400 grams of fruits and vegetables each day. Having them in the form of a smoothie is an easy, flavourful, and healthy way to get your daily dose of vitamins, minerals, fibre and antioxidants. Doing so can also reduce your risk of developing any chronic inflammatory disease. You can make a coconut milk- pineapple smoothie, a mixed berries smoothie, or a green smoothie by adding some kiwis in them.
- Have them together with oatmeal.
A jar of overnight oats or a bowl of warm oatmeal not only makes a healthy and filling breakfast but also is an extremely versatile way to introduce fruits in your day. An oatmeal breakfast loaded with fruit fibre also plays a superlative role in maintaining a healthy gut, which further contributes to overall well-being both physically and emotionally. You can choose to add any fruit of your choices like apples, pears, oranges, grapes, pomegranate, or berries.
- In your snacks.
Having fruits in the snack is your best bet. Mid-morning or mid-evening snack time plays a crucial role, as by this time you would want you to be indulgent into foods that might not be good for your health like any highly processed or any added artificial sugar food item. Hence, to curb your cravings add fresh, seasonal fruits to your snacks. This will not only add nutrients to your diet but will also keep you full.
- Add them to your juices.
Having fruit juice alone can introduce a lot of fruit sugar to your diet. Hence, mix fruits and vegetables together for a balanced, full of health; refreshment. You can add an apple to your beetroot and carrot juice, oranges to your spinach juice, or muskmelon to your cucumber juice. They will boost your immunity, and also help in detoxification.
Over to you
Keeping yourself healthy is easy provided if you take mindful steps. Try to incorporate more colours in your diet, while also keeping yourself well hydrated. Alternatively, you can also make spa water or fruit-infused water. They are excellent for your body’s normal functioning and detoxification. Also, try the above-mentioned ways of introducing more fruits in your day to lead an on-point lifestyle.