A diet high in fruits and vegetables can lower blood pressure, lower the risk of heart disease and stroke, prevent certain types of cancer, lower the risk of eye and digestive problems, and have a positive effect on regulating blood sugar, which can help control appetite. To reap the benefits of eating more fruits, you need to make sure you are consuming the right amount each day.
Facts about Fruits
Fruits are naturally nutrient-rich, usually low-calorie foods that provide your body with vitamins, minerals, antioxidants, and fiber. You don’t need to consume every single type of fruit in order to receive the maximum health benefits, but there are a few types that are good to include each week. Below are a few key facts to keep in mind about why fruit is good for you:
Sugars – Most fruits contain natural sugars, known as fructose or glucose. Fructose is naturally found in many fruits, including apples, pears, mangoes, grapefruits, and strawberries. Glucose is found in most other fruits, such as peaches, pineapples, kiwis, and pomegranates. Some fruit is not healthy due to their sugar content.
The truth is, fruit is good for you. All fruits provide health benefits. There are many other health benefits of fruits such as fiber, minerals, and vitamins that you can find in Dragon fruit, Acai, Cherries, and Berries.
Vitamin C – is known as an antioxidant, which is a substance that can help reduce damage to cells. This can help prevent certain types of cancer and improve the immune system. Fruits that are high in vitamin C include citrus fruits, kiwis, grapefruits, and strawberries.
Fiber – is known to help reduce cholesterol, prevent digestive issues, and keep you full for a more extended period of time. Fiber-rich fruits include apples, berries, oranges, and pears.
Potassium – is found in most fruits and can help lower your blood pressure. It is important to note that if you take blood pressure medications, you should consult with your doctor before increasing your potassium intake.
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Super Fruits and Their Benefits
While every fruit has its own unique benefits, certain fruits stand out as being particularly beneficial to your health as they are more nutrient-dense. We call these superfruits! It is generally recommended to incorporate superfruits into your diet to reap the exceptional benefits they provide Let’s take a look at a few superfruits and reasons why you may want to try them.
Acai berries are rich in antioxidants that can aid heart problems, and helps with digestion, skincare, and weight loss. Acai berries are rich in vitamin C which helps boost the immune system. You can also find fiber and healthy fats in acai that help lower the risk of cardiovascular disease.
Goji berries also known as wolfberries, are rich in several health benefits. It contains vitamins A and C, fiber, and iron which helps by supporting immune function and enhancing eye health. Goji berries also help reduce hypertension, lower blood glucose, helps fight against diabetes, lower the risk of getting common illnesses like cold and fever and it can also help fight against depression and anxiety.
Blueberries are a potent antioxidant and can help improve your eyesight. They can also help to reduce your risk of heart disease and certain types of cancer.
Grapefruit is known for its ability to assist in weight loss and blood pressure reduction.
Dragon Fruit is rich in nutrients and delicious. It is filled with antioxidants that neutralize free radicals that lower the risk of different cancers and heart diseases. Dragon fruit also helps control blood sugar levels. It has pancreatic cells that are involved in insulin production, which help controls blood sugar levels.
Dragon fruit is rich in vitamins and minerals such as magnesium, potassium, phosphorus, and zinc. It also has prebiotics that helps improve the growth of bifidobacteria and lactobacilli, which are good for your gut.
Cherries are full of fiber, vitamins, and minerals. It is a low-calorie fruit that helps you have a balanced diet. A cup of fresh cherries a day can help you recover after exercise. It also helps reduce stroke, and prevent Alzheimer’s disease, and cancer. Cherries are low on the glycemic index. This means it has less sugar compared to other fruits, which are best for diabetics.
Adding super fruits to your diet is simple and delicious. You can enjoy them by adding them to your meal as a side or using them as a base for a smoothie bowl. They’re also great for baked goods, toppings, or for homemade jams and spreads. By making a habit of consuming more superfruits, you’ll quickly notice how beneficial they can be to overall health and wellness.
Health Benefits of Eating Fruits
Just a few health benefits of fruit include improved eye health, reduced risk of heart disease and stroke, a lower risk of certain cancers, better digestion, and regulation of blood sugar. Fruits can be beneficial for both adults and children. They are some of the most nutritious foods that we can eat, as an essential source of nutrients that our bodies need to stay healthy.
They are chock full of vitamins, minerals, antioxidants, and fiber, and are also naturally hydrating and low in calories.
Boosting Immunity – Fruits can help to boost the immune system, making them an excellent food to consume when you are trying to stay healthy during cold and flu season. Their high vitamin C content can help the body to fight off infections and illnesses, and they also contain antioxidants. Eating fruits regularly can also be beneficial for those who already suffer from allergies and autoimmune disorders.
Preventing Heart Disease and Stroke – The potassium content of the fruit can help to lower blood pressure and reduce the risk of heart disease and stroke. Potassium actually helps the heart to pump blood with every beat, in addition to aiding in the functionality of your nerves, muscles, and kidneys.
Reducing the Risk of Cancer – Fruits can help to prevent certain types of cancer, including breast and colon cancer, leukemia, and melanoma. They are a great source of antioxidants, which can help to fight off free radicals that may lead to cancer. Studies have shown that consuming fruits daily can help to reduce the risk of cancer by up to 40%.
Fruits are also low in fat and contain no cholesterol, making them an excellent option for anyone who is following a low-fat diet.
Aiding in Weight Loss – Eating fruits regularly can help to boost metabolism and promote weight loss. Fruits are generally low in calories and high in fiber, making them the perfect healthy snack. Consuming two servings of fruit per day can help to reduce body weight by as much as five pounds over 12 weeks. Fruits can also help to prevent diabetes, which is often linked to obesity.
Improving Brain Health – Furthermore, fruits can help to protect your brain by preventing cognitive decline, particularly as you age. Fruits are packed with antioxidants that can help to prevent oxidative stress and brain cell damage, both of which can lead to cognitive decline.
Improving Digestive Health – The high fiber content in fruits makes them a great food choice for those looking to improve gut health. Eating fiber-rich foods can help to regulate gut health and keep your digestive system running smoothly. Fruits are also low in acid, making them an excellent food choice for those who suffer from acid reflux and gastroesophageal reflux disease (GERD).
How can I add more fruit to my diet?
Many simple and creative ways exist to get more fruit into your diet. You can add them to smoothies and juices, use them as a topping on salads and meals, or simply snack on them! If you’re looking for an easy way to increase your daily fruit intake, you can start by adding it to your morning meal.
Smoothies and juices are a great way to incorporate fruit into your diet as they are easy to make, portable, and can give you an energy boost any time of the day. If you are looking for a quick and easy snack, try some fresh berries or a whole fruit like an apple or peach. Try pairing them with nuts and seeds for a delicious contrast of flavors.
You can also add yogurt to create a healthy and balanced snack that will provide plenty of nutrients your body needs.
Now is the time to put your self-care first and start enjoying the deliciously healthy benefits of eating fruit. Start by adding fruit to your breakfast. Try to eat a couple of pieces throughout the day. If you get bored, get creative by blending fruit into your savory meals or baking them into a healthy treat!
Conclusion
The benefits of eating fruits are numerous. They provide your body with essential vitamins and minerals that can help prevent a plethora of health issues ranging from certain cancers and heart disease to digestive and cognitive health. To enjoy the benefits of eating more fruits, you need to make sure that you are consuming the right amount each day.
References
- “13 Ways to Add Fruits and Vegetables to Your Diet.” Harvard Health, 1 Aug. 2009, https://www.health.harvard.edu/staying-healthy/13-ways-to-add-fruits-and-vegetables-to-your-diet.
- B;, Slavin JL;Lloyd. “Health Benefits of Fruits and Vegetables.” Advances in Nutrition (Bethesda, Md.), U.S. National Library of Medicine, 2012, https://pubmed.ncbi.nlm.nih.gov/22797986/.
- “Eat Your Fruits and Vegetables, but with Care.” Nurse Educator, vol. 38, no. 5, 2013, p. 226., https://doi.org/10.1097/nne.0b013e3182a0e774.