Why fruits are good for you And why you must eat fruits every day

The reasons why fruits are good for you is because they contain a lot of vitamins, minerals and fiber that help to keep your body healthy.

Fruits are also high in antioxidants which protect the cells from damage caused by free radicals. Free radicals can cause cancer, heart disease, diabetes, arthritis, Alzheimer’s disease and many other diseases. Antioxidants neutralize these harmful free radicals and prevent them from causing harm.

Fruit contains phytonutrients (plant nutrients) such as flavonoids, carotenoids, phenolics, tannins, etc. These plant nutrients have antioxidant properties and may be responsible for some of the health benefits associated with fruit consumption.

Health Benefits of fruits

The following are the lists of health benefits of consuming fruits:

1). Fruits are rich sources of vitamin C. Vitamin C helps to maintain strong bones and teeth. It also plays an important role in the immune system.

2). Fruits are very low in calories and fat but high in carbohydrates. They provide energy for our bodies.

3). Fruits are rich in dietary fiber. Dietary fiber helps to lower cholesterol levels and prevents constipation.

4). Fruits are a great source of potassium. Potassium is essential for maintaining normal blood pressure.

5). Fruits are excellent sources of water. Water keeps us hydrated and helps to flush out toxins from our body.

6). Fruits are rich source of magnesium. Magnesium is needed for proper functioning of nerves and muscles.

7). Fruits are rich natural source of iron. Iron is needed for hemoglobin formation in red blood cells. Hemoglobin carries oxygen throughout the body.

8). Fruits are rich with vitamin A. Vitamin A is required for vision development.

9). Fruits are rich supply of vitamin B complex. This includes thiamine, riboflavin, niacin, pantothenic acid, folate, biotin and choline.

10). Fruits are rich supplies of calcium. Calcium is necessary for bone growth and maintenance.

11). Fruits are rich mineral content. Minerals like zinc, copper, manganese, selenium, chromium, molybdenum, iodine, nickel and vanadium are found in fruits.

12). Fruits are rich antioxidants. Antioxidants fight against free radical damage and prevent cell damage.

13). Fruits are rich anti-inflammatory agents. Anti-inflammatory agents reduce swelling and pain.

14). Fruits are rich food for diabetics. Diabetic patients should eat at least five servings of fruits per day.

15). Fruits are rich foods for people who suffer from hypertension.

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Why fruits are good for you?

Fruits are loaded with nutrition and are easy to consume. You don’t need any special equipment or preparation to enjoy eating fruits. Just wash them properly and enjoy!

Here are some tips on how to prepare fruits:

• Wash fruits thoroughly under running tap water. Do not use soap.
• Cut off the skin if it is too thick.
• Remove seeds from fruits before cutting into pieces.
• Store cut up fruits in airtight containers.
• Keep fruits away from direct sunlight.
• Refrigerate fruits after they are cut.
• Eat fruits within one week of purchase.
• Use fresh fruits instead of canned ones.
• Avoid overripe fruits.
• Don’t drink juice directly from the bottle.
• Drink plenty of fluids while drinking juices.
• Add fruits to your diet regularly.
• Include fruits in your daily meals.
• Try different types of fruits.
• Make sure that you have enough time to eat fruits.
• Have fruits as snacks between meals.
• Enjoy fruits raw or cooked.
• Mix fruits with other healthy ingredients such as yogurt, milk, cheese, nuts and cereals.
• Include fruits as part of your breakfast.
• Include fruit salad in your lunch box.
• Include fruits along with vegetables in your dinner plate.
• Include fruits when preparing dishes such as soups and stews.
• Include fruits with meat in your meal.
• Include fruits along with breads and pastas.
• Include fruits among desserts.
• Include fruits during snack times.
• Include fruits while having tea or coffee.
• Include fruits on your dessert table.

Does the sugar present in fruits healthy or unhealthy?

Sugar present in fruits is a type of carbohydrate which provides energy to our bodies. It helps us digest food and gives us energy. Sugar also acts as an antioxidant and improves immunity. However, excessive consumption of sugar can cause obesity, diabetes and heart diseases. So, we must limit the intake of sugar.

How much sugar do we need?

The recommended amount of sugar is 25 grams (g) per day for adults and 12 g/day for children aged 4–6 years.

The maximum recommended amount of sugar is 50 g/day for adults and 30 g/day for children.

What are the sources of sugar in fruits?

Sugars present in fruits include fructose, glucose, sucrose, lactose, maltose, dextrins,  starch, gum arabic, pectin, cellulose, hemicelluloses, tannins, phenolics, anthocyanins, carotenoids, vitamins, minerals, proteins, fats, enzymes, organic acids, amino acids, polyphenols, flavonoids, phytosterols, saponins, alkaloids, glycosides, terpenes, essential oils, volatile compounds, etc .

Why fruits are good for health?

Fruits are rich in nutrients and contain many antioxidants. They help maintain blood pressure levels, prevent cancer, reduce cholesterol level, improve digestion, boost immune system, fight against infections, lower risk of cardiovascular diseases, control weight gain, increase metabolism rate, protect brain cells, prevent tooth decay, prevent constipation, promote eye health, provide relief from stress , etc.

Fruit contains fiber which helps keep our digestive tract clean and free from harmful bacteria. Fiber also helps eliminate toxins from the body.

Fruits are low in calories and high in water content. This makes them light and easy to digest.

Fruits are a great source of vitamin C, potassium, calcium, magnesium, iron, zinc, copper, manganese, phosphorus , niacin, riboflavin, thiamine, folate, pantothenic acid, B-complex vitamins, folic acid, biotin, vitamin A, vitamin E, vitamin K, vitamin D, vitamin B12, vitamin B6, vitamin B5, vitamin B2, vitamin B1, vitamin B3, vitamin B9, vitamin B7, vitamin B8, vitamin B10, vitamin B11, vitamin B15, vitamin B17, vitamin B18, vitamin B19, vitamin B20, vitamin B21, vitamin B22, vitamin B23, vitamin B24, vitamin B25, vitamin B26, vitamin B27, vitamin B28, vitamin B29, vitamin B30, vitamin B31, vitamin B32, vitamin B33, vitamin B34, vitamin B35, vitamin B36, vitamin B37, vitamin B38, vitamin B39, vitamin B40, vitamin B41, vitamin B42, vitamin B43, vitamin B44, vitamin B45, vitamin B46, vitamin B47, vitamin B48, vitamin B49, vitamin B50, vitamin B51, vitamin B52, vitamin

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Fruits take time to bite and digest

Fruits take more time to chew than other foods. This allows your stomach to work on it before swallowing. The fiber found in fruits helps slow down the process of digestion.

Fruits have natural sweetness

Fruits like apples, oranges, bananas, grapes, strawberries, cherries, peaches, plums, apricots, kiwis, mangoes, melons, pineapple, papaya, guava, passion fruit, lychee, figs, dates, raisins, prunes, etc., naturally sweetened with sugars such as fructose, glucose, sucralose, or honey.

Fruits are healthy snacks

Fruits can be eaten alone or mixed with cereals, breads, pastas, crackers, cookies, cakes, pies, muffins, pancakes , waffles, ice cream, yogurt, milk, cheese, meat, fish, eggs, salads, vegetables, soups, sauces, dips, spreads, nuts, seeds, etc.

• Fruits are tasty
• Fruits are delicious and nutritious. You will love eating them!
• Fruits are affordable

You don’t need to spend much money on buying fruits. There is no need to buy expensive fruits like blueberries, raspberries, blackberries, cranberries, pomegranates, etc. You can easily get these fruits at grocery stores, supermarkets, farmers markets, local food stores, etc.

Fruity drinks are not recommended

Drinking fruit juices may cause diarrhea, nausea, vomiting, abdominal pain, bloating, gas, cramps, dehydration , headaches, dizziness, heartburn, indigestion, etc. These symptoms usually occur within 24 hours after drinking fruit juice.

Fruits are safe to eat

Fruits are very safe to eat. They do not contain any toxic substances that could harm human beings. Fruit allergies are rare.

Fruits are beneficial for children

Children who eat fruits regularly show better concentration, memory , and learning skills. Eating fruits also improves their immune system.

Fruits are easy to prepare

Fruits are easy and quick to prepare. Just wash them, peel them if necessary, cut them into pieces, and serve.

Fruits are fun to eat

Fruits make for an enjoyable meal. You can enjoy eating them while watching TV, playing video games, reading books, doing homework, talking with friends, etc.

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Fruit trees are available everywhere

If you want to grow your own fruits, then you should know where to plant your tree. If you live in a tropical area, then you can plant citrus trees; if you live in a temperate zone, then you can plant apple trees; if you live somewhere else, then you can plant whatever kind of fruit tree you want.

Fruit trees require little maintenance

If you choose to buy a fruit tree from a nursery, then you will have to water it every day. But if you plant your own tree, then you only need to water it once a week.

Fruit trees produce many different kinds of fruits

A fruit tree produces many different types of fruits. Some of them include: apples, avocados, bananas, berries, cantaloupe, cherries, coconut, grapefruit, grapes, lemons, limes, mangos, nectarines, oranges, papayas, pineapples, pears, persimmons, plums, pumpkins, quince, rhubarb, star fruit, tangerines, tomatoes, tangelos

Lose weight by eating fruits?

Eating fruits helps you lose weight because they are low in calories. The average serving size of one piece of fruit contains about 100-150 calories. So, by eating just two servings of fruits per day, you would burn off around 300-400 calories. This amount of calorie burning is equivalent to running a mile.

How to store fresh fruits

Fresh fruits should be stored properly so that they stay fresh longer . Here are some tips on how to store fresh fruits:

1) Store fruits in the refrigerator

2) Keep fruits away from direct sunlight

3) Do not leave fruits out in the open air too long

4) Wash fruits before storing them

5) Use plastic bags or containers instead of paper bags

6) Make sure that the container has holes in it so that moisture does not accumulate inside the container

7) Put the container in the fridge immediately after use

8) Remove all leaves and stems from fruits

9) Avoid putting fruits in the freezer

10) Always keep fruits in the original packaging

11) Never put fruits in the microwave

12) Never put fruits in hot water

13) Never put fruits in vinegar

14) Never put fruits in saltwater

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Which time is the best to avoid fruit

The best time to avoid fruit is when you’re pregnant. Fruits contain high levels of sugar which may cause problems during pregnancy. Also, fruits are very acidic and this could harm the baby’s teeth.

What is the difference between canned and frozen fruits?

Canned fruits are usually packed in syrup. They are soft and mushy. Frozen fruits are usually packed without any added liquid. They are hard and crunchy.

Can I eat fruits raw?

Yes, you can eat fruits raw. However, there are certain fruits that do not taste good when eaten raw. These include strawberries, kiwi, melon, pineapple, mangoes, peaches, and apricots.

How to cook fruits

You can cook fruits in various ways. For example, you can bake them , boil them, fry them, grill them, steam them, sauté them, or make jam.

You can also add fruits to salads, soups, desserts, smoothies, and other foods.

How to peel fruits

Peeling fruits is easy. All you need is a vegetable peeler. To peel fruits, first wash them well. Then cut them into halves or quarters . Peel the skin with a vegetable peeler. You can also remove the seeds if you want.

Fruit juice vs. fruit drink

Fruit juice is made from whole fruits. It is clear and sweet. A fruit drink is made from pulp and juice extracted from fruits. It is cloudy and sour.

What is the healthiest way to eat fruits?

There are several healthy ways to eat fruits. One of these includes eating them as snacks. Another option is to have fruits as part of your breakfast. Still another option is to have fruits at lunchtime. And yet another option is to snack on fruits throughout the day.

Is it safe to eat fruits while breastfeeding?

Yes, it is safe to eat fruits while nursing. In fact, most mothers recommend their babies to eat fruits because they provide essential nutrients like vitamins, minerals, fiber, antioxidants, and enzymes.

Are fruits bad for diabetics?

Fruits are low-calorie foods. This means that they help control blood glucose levels. Therefore, they are beneficial to people who suffer from diabetes.

Do fruits increase weight loss?

Yes, they do. Eating fruits helps reduce appetite and cravings. As a result, you will be less likely to overeat.

What is the best type of fruit to eat?

Bananas are one of the best types of fruits to eat. They are rich in potassium, vitamin B6, magnesium, folate, and vitamin C. Bananas also contain fiber, protein, and carbohydrates.

What is the best way to store fruits?

If you want to keep your fruits fresh, then you should store them properly. The best way to store fruits is by placing them in an airtight container. Make sure that the container has no holes. Also, place them in a cool, dark location.

What is the difference between canned and frozen fruits?

Canned fruits are packed in syrup. They tend to be softer and mushier compared to frozen fruits. Frozen fruits are packed without any added liquid and they are harder and crunchier.

What is the nutritional value of fruits?

The  nutritional values of fruits depend on the variety of the fruit. Some fruits are high in calories while others are low in calories. Fruits such as apples, pears, oranges, bananas, strawberries, peaches, plums, cherries, mangoes, pineapple, watermelon, grapes, kiwi, and blueberries are some examples of fruits that are high in calories. On the other hand, fruits such as apricots, blackberries, raspberries, cranberries, figs, melons, papaya, and avocados are examples of fruits that are low in calories.

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How many servings of fruits should I eat per day?

The recommended number of servings of fruits varies depending on age, gender, and physical activity level. For example, children aged 6 –18 years need four to five servings of fruits per day. Adults require two to three servings of fruits per day while pregnant women need six to eight servings of fruits per day during pregnancy. Menopausal women need seven to nine servings of fruits per day and postmenopausal women need five to seven servings of fruits per day.

The list of top healthy fruits

The top list of healthy fruits includes:

• Apples
• Apricots
• Avocado
• Blackberries
• Blueberries
• Boysenberries
• Cherries
• Grapes
• Kiwis
• Mango
• Nectarines
• Papayas
• Peaches
• Plums
• Raspberries
• Strawberries
• Watermelons

What are the health benefits of eating fruits?

There are several health benefits associated with eating fruits. These include:

• Fruits prevent heart disease
• They lower cholesterol levels
• They protect against cancer
• They boost immunity
• They improve digestion
• They promote eye health
• They strengthen bones
• They provide energy
• They aid in weight management
• They can treat constipation
• They are anti-inflammatory
• They have antioxidant properties
• They regulate blood sugar levels
• They are rich in vitamins

Conclusion

The reasons why fruits are good for you is that fruits are very important when it comes to nutrition. You should try to consume at least two or three servings of fruits every day

Fruits are delicious and nutritious foods that we all love to eat. However, it is important to know how to choose the right kinds of fruits so that we get the maximum benefit from these foods.