Red, green, yellow, peach and violet are all colors we love and are equally essential to be a part of our diet. Apples, pears, mangoes, berries, guavas, pineapple, oranges, grapes, plums, melons, peaches, and cherries and so on, the list continues, having an impressive nutritional profile and helps fight free radical damage, fruits are low in fat and rich in potassium.
Fruits are a huge package of natural sugar and carry powerful nutritional benefits. A healthy bowl of juicy luscious fruits is always a part of every weight management or a balanced diet.
Nutritious and rich in antioxidants, fruits help protect some diseases like diabetes, hypertension and few cancers.
In what all forms can you add fruits in your diet?
Fruit smoothies, salads, dips, and sauces like apple sauce or guacamole could be few options. Simply roast diced pineapples or sprinkle strawberries on your oats cereal breakfast. Tasty banana pies or blueberry muffins, grilled plums or berry ice pops are the few possible ways to add fruits to your diet.
Here is a plethora of benefits which are as follows:
Fruits provide a good supply of energy and one of the major benefits which fruits have is that they can be carried away with yourself easily and be utilized in our busy schedules. Fruits are a dose of good nutrients for everyone- be it athletes or pregnant mothers.
- Low in calories, fat, sodium
Fruits are good sources of nutrients and contain low or no fat, calories or sodium. Fruits contain no cholesterol and natural sugar which doesn’t cause harm to your body if you are free from any medical condition.
A soft and supple skin is a result of healthy eating and sweating by exercising well. Fruits comprise of a good amount of water and can surely be a better choice than those heavy chemical-laden skin creams. Eating apple which has a high level of pectin in its skin helps control constipation while berries have perfect cleansing properties and adds radiance to your skin.
- Rich source of fiber and folate
Folic acid is essential for the formation of red blood cells and is essential for women, especially pregnant and lactating women. Apart from consuming folic acid fortified cereals or supplements, fruits are the best source. Folate helps in fetal development and reduces the risk of neural tube defects.
Fiber is essential for smooth bowel functioning and also provides a feeling of satiety. It helps prevent constipation.
Part of every weight management diet, fruits contain no saturated fats or cholesterol and hence are the best option to reduce weight. It helps you cut down excess body weight and can serve as the best snack, instead of having junk food. Fruits contain 90% water and have a strong diuretic effect on your body, as a result, it helps to flush out toxins from the body.
The rich fiber content in fruits acts as a great laxative by adding bulk to nutrition. Fruits contribute to proper digestion and excreting out toxins from the body. It avoids diseases like gastritis and constipation. Fruits also keep irregular bowel disorders at a bay.
Red, yellow and orange fruits like carotenes (Vitamin A) are believed to assist in better functioning of the immune system. Vitamin C contains antioxidants and helps fight free radical, unstable molecules that can damage immune system. Low levels of zinc, an essential mineral may impair the immune system and so fruits are important.
- Prevents the risk of developing heart diseases
Fruits are packed with vitamins and minerals and phytochemicals. Vitamin C and E and several other phytochemicals may reduce the risk of cardiovascular diseases. Fruits promote healthy circulation of blood and hence reduce the chances of developing heart diseases. Citrus fruits like grapes and oranges help fight free radical damage.
The fiber in fruit is thought to reduce the risk of some cancers like colorectal cancer. Most fruits are rich in vitamins and minerals and other phytonutrients with antioxidants so they are found to be more effective in reducing the risk of cancer than other supplements.
Fruits not only add radiance to your skin but also contribute to longer and shinier hair. Vitamin A adds luster to your hair and improves its texture. Fruits are also helpful because they can be turned to easy DIY masks and prevent premature greying of hair.
Fruits make sure your hair looks soft and are improve hair growth. Avocado is a great source of Vitamin E which contains healthy fatty acids and helps add strengthen your hair.
- Controls diabetes and Blood Pressure
Low Glycemic Index (GI) foods are beneficial for diabetics and fruits like guava, cherry, apple, peach, plum, and orange have a low GI that is approximately 55. They help in controlling blood sugar. Potassium-rich fruits like banana, apple, apricots, and melons help in lowering hypertension. Potassium helps in regulating blood pressure because of its vasodilating properties.
Over to you
Consuming seasonal fruits is always a good option. Choosing different colorful fruits not only adds variety but also enhances your health. If you ever get confused about going for which option between fruit juices and fruits would be healthier, always remember to pick whole fruits over fruit juices as juices might be high in energy but are low in fiber.
Add a rainbow to your diet and lead a healthy life!