What is the nutritional value of fruits and their health benefits??
Nutrients are the compounds which are necessary for us to stay healthy, providing us with the energy to do work, the building block for repairing cells and provide growth substances to regulate the chemical processes which take place in our bodies. Fruits are life-enhancing medicine which is rich in nutrients like vitamins, minerals, antioxidants and many phytonutrients (plant-derived micronutrients). Fruits are the major source of nutrients that are under-consumed which includes potassium, dietary fibres, vitamin C and folate (Folic acid).
People who eat more fruits and vegetables as a part of their daily healthy diet are likely to have less chance of chronic disease and stay healthy than those which don’t eat fruits and vegetables. Most fruits naturally have low fats. Diet rich in potassium help to stay younger, fit and help to reduce cholesterol level which lowers the high blood pressure. Fruits which are rich in potassium include bananas, prunes, peaches and apricots. Vitamin C is very important t our bodies to stay hydrated. Vitamin C rich fruits are oranges, mandarin and lemon which have high juice contents in their pulps. Folic acid helps to body to form new red blood cells and maintain the level of HB in our bodies. Women of childbearing age who may become pregnant should consume folic acid through fruits and vegetables daily and in addition, they should use the synthetic folic acid from supplements.
Health benefits of fruits…..
There are many health benefits of fruits which are given below…..
- Cardiovascular health: a diet which is rich in fruits may lower the risk of heart diseases such as heart attack and prevent from a stroke. Banana is the rich source of potassium and it helps to maintain healthy blood pressure.
- Improved vision: Vitamin A-rich vegetables and fruits helps to improve our sense of sight. Fruits which are rich in vitamin A are mangoes and papayas.
- Improved digestion: Fruits rich in vitamin C and have high juice contents helps to improve our digestion process and it helps to lower the acidity in our stomach. Vitamin C rich fruits are oranges, lemons and watermelon.
- Reduced diabetes risk: Green vegetables and fruits like berries and apricot have the ability to reduce the chance of diabetes.
- Save from cancer: eating plenty of fruits and vegetables daily helps to lower the chance of cancer and save from chronic disease by lowering the level of cholesterol.
How many fruits should we eat daily??
Many studies show different values and servings of fruits that we should take in our daily lives. But mostly 2-3 serving of fruits every day recommended. The term “1 fruit serving” is about 250g of fruits should be consumed excluding the fruits seeds and discarded fruit portions. Select the fruits according to the season, variety, colour, pulp, and on its nutritional value.
Top healthier fruits which have high nutrients….
Lemons are a citrus fruit and it is widely used due to its health benefits. Many researchers believe that lemons contain flavonoids and it has antibacterial and anticancer properties. It contains Vitamin C, folic acid, potassium and pectin.
It is one of the healthiest citrus fruit after lemons. It helps to lose bodyweight and reduce insulin resistance. Eating grapefruit in season help to reduce the cholesterol level and prevent from a kidney stone. It is rich in Vitamin C and in polyphenols.
It is a juicy fruit and has higher water content. It helps to body to stay hydrated. it has natural anti-inflammatory compounds. It contains riboflavin, thiamin, folate and vitamin B-6.
Among the tropical fruits, pineapple is a nutrition superstar fruit. Pineapple contains a mixture of enzymes called bromelain which is known for its anti-inflammatory properties. One cup (237ml) juice of pineapple provides 131% vitamin C and 76% of RDI (reference daily intake) for manganese.
Apples are high in fibre and potassium. Eating apples daily promote weight loss and prevent heart diseases. Apple contains pectin which helps to reduce the chance of infection in the gut. Apples contain antioxidants and promote heart health and it increases the bone density.
Avocado is different from other fruits because of other fruits low in fats but, avocado has high soluble fats and gives a lot of energy. The majority of fat in avocado is oleic acid which is a monosaturated fat linked to reduce the inflammation and promote health.
Mangoes are rich in Vitamin C. Mangoes are also rich in fibre which protects against diabetes. Mangoes contain plant compounds which have necessary anti-inflammation and antioxidant properties to promote health.
Olives are a good source of iron, vitamin E, copper and calcium. Similarly to avocado, olives are also rich in soluble fats like oleic acid which have high anti-inflammatory properties and save from chronic disease or from electric shocks.