Adopting a healthy lifestyle has become a trend and is also a boon to us. The scrumptious 'fruit salad' would be any individual’s primary choice when looking for a healthy snack.
Fruit salad is a dish that is made with a variety of fruits. A fruit salad is often served as an appetiser or dessert.
The types of fruit salads are endless ranging from simple to somewhat sweet to sweet, based on the toppings and syrups added to them. Fruit salads incorporate seasonal fruits, making them more wanting.
History of Fruit Salad
Fruit salads were very popular among the ancient Greeks and Romans, according to historians. Salads have evolved increasingly complicated over time, and we now have fruit salads in a variety of styles. Compote, which dates back to the 17th century in England, is one of the oldest fruit salads.
While ancient CHamorus ate papayas, mangoes, bananas, coconuts and other native fruits, the mixing of fruits with a sweet sauce is distinctly Western.
Fruit salad as we know it now (a combination of fresh fruits, canned fruits and sugar) dates back to the mid-nineteenth century.
Fruit salads with mayonnaise are popular in Europe, oranges and sour cream are popular in the United States while coconut and condensed milk are popular in the Philippines and Guam.
Fruit salads of the 1950s were generally made using canned fruit cocktails, sweetened mayonnaise, whipped cream, sweetened sour cream or marshmallows as toppings.
Blends of fresh and frozen fruits in their juices are served on today's festive table without the addition of a sauce.
Top 11 healthful fruits & nutrition Benefits
Strawberries
Strawberries are bewitching red heart fruit that gives both sweet and sour tastes.
Strawberries are rich in nutrients like vitamin C, folic acid, manganese and potassium. The high antioxidant content in strawberries is of good use to heart health and regulation of blood sugar levels, in addition to lowering blood pressure and protecting from cancer.
Oranges
One of the most sought fruit in the world is the orange. They have diverse nutritional and health benefits. Adding oranges to fruit salads can enhance the absorption of other nutrients like iron.
The fruit orange is healthy by itself. They help maintain a healthy immune system, improve heart health, control blood pressure, prevent damage to the skin and relieve constipation.
Limes
The tiny, round, yellow fruit is abundant in vitamin C, fibre and a variety of nutrients that are good for the body.
Lemons have a distinctive taste that is sour, bitter and sharp in nature. They are generally used to enhance the flavour of other foods rather than being eaten alone.
Several health benefits are attributed to this small yet nutritious fruit, and they, in fact, may help with weight loss, heart health and digestion.
Grapefruit
The grapefruit is a versatile citrus fruit that is both nourishing and delicious. They have both bitter and sour flavours, but the sourness is usually stronger.
Grapefruit is known for its benefits in minimising acidity, boosting metabolism thereby aiding weight loss and strengthening bones.
Blackberries
One of those exquisite berries is blackberries. Blackberries are considered a superfood since they are high in fibre, vitamin C, K and minerals such as manganese.
Blackberries are important for brain health, cognitive function, oral health, skin regeneration, vision, bone strengthening, lowering cholesterol and preventing cancer.
Apples
Apples can be found all over the world, and they are well-known for their nutritional and health benefits. They are usually sweet and may have a subtle acidic flavour occasionally.
The presence of antioxidants, fibre, important vitamins and minerals helps prevent the possibility of obesity, cancer, heart diseases and diabetes.
Pomegranate
The red fruit with multiple tiny luscious seeds is a great source of iron, vitamins A, C, E and folic acid.
Pomegranate prevents atherosclerosis, arthritis, heart disease, lowers blood pressure and improves memory and immunity.
Pineapple
Pineapple is a tropical fruit that has a sweet and tangy taste. Being a low calorie food is their added advantage.
Pineapples have a generous amount of vitamins and antioxidants that help in strengthening bones, enhancing the immune system and easing digestion.
Bananas
Bananas are a popular fruit seen in yellow, red and green colours with abundant potassium and fibre content. They also possess various other essential vitamins and minerals.
Banana is good for heart health, weight loss, bone health, cancer and reduces depression.
Avocado
One of the trending fruit in recent times is undoubtedly avocado. They are creamy in texture and are nutty in flavour.
Avocado is a great source of potassium, Mono Unsaturated Fatty Acids (MUFA), folate and fibre.
The nutrition content in avocado benefits the heart, bones, eyes and brain. They play a role in fighting cancer, improving prostate and controlling blood sugar levels while also being a good skincare ingredient.
Blueberries
Blueberries are a delicious fruit with a succulent taste.
The health benefits of blueberries are due to the presence of nutrients like vitamin C, K, fibre, manganese and potassium with minimal fat content.
Blueberries are known to improve mood and memory, prevent urinary tract infections and cancers and have anti-aging properties.
Which fruit salad is perfect for summer?
We all require a varied seasonal diet to acquire the optimum nutritional values to accommodate these shifting seasons without becoming ill.
Seasonal fruits come to our help in our quest to stay healthy when the seasons change, as they are densely filled with nutrients, vitamins and minerals. These aids our bodies in meeting their nutritional requirements.
Fruit salads with fruits like watermelon, muskmelon, lychee, grapes, mango and jackfruit would be an ideal summer dish. The high water content makes it perfect to hydrate oneself.
Recipe
Ingredients:
- Watermelon
- Muskmelon
- Kiwi
- Grapes
- Mango
Method of Preparation:
- Cut the ingredients into small pieces in the required quantity.
- Mix the ingredients in a bowl.
- Add honey and squeeze lime if needed.
- The fresh summer fruit salad is ready to be relished.
Benefits
Benefits for Skin
The first thing our mind visualises when we think about skincare is undoubtedly the products that have to be applied externally. But the beauty routine can start right from the kitchen since what we eat has an impact on our appearance.
A simple bowl of fruit salad is perhaps one of the healthiest meals to eat on a daily basis. A fruit salad can perform wonders if the correct amount and variety of fruits are consumed, as it will offer a powerful dose of vitamins, fibre and antioxidants.
Glowing skin
It is a known fact that fruits are loaded with antioxidants, nutrients and essential vitamins. These vitamins and minerals aid in the creation of collagen, which helps the skin look beautiful, firm and healthy.
Certain fruits have abundant vitamin C and salicylic acid, which helps to keep the skin clear and free of blemishes. Furthermore, the inclusion of ellagic acid helps to prevent collagen damage, sun damage to the skin and the appearance of wrinkles.
Avocado, orange, lemon, strawberry, pomegranate, papaya, apple, cucumber, tomato and watermelon are considered to be best fruits to bring out the natural glow from the skin.
Promotes Weight Loss
Fruits are part of a healthy diet. They are low in calories and high in fibre, making them a good choice for weight loss. The fibre content also keeps the stomach full for a longer time hindering the intake of junk foods.
Consuming fruits low in Glycemic Index(GI) and Glycemic Load(GL) also promote weight loss and the maintenance of weight.
Fruits that can aid in weight loss include apples, oranges, melons, avocado and kiwi. These fruits can be incorporated into a fruit salad for added benefits.
High fibre Content
The fibre in salads sweeps all dietary waste into the intestines, promoting intestinal health. This signifies that the proliferation of harmful microorganisms has been stopped.
The skin is healthy when the rest of the body is healthy.
Fibre also promotes the growth of beneficial bacteria that aid in the absorption of nutrients into the bloodstream and throughout the body, including the skin.
High Folic Acid Content
Natural folate is more easily absorbed by the human body than folic acid, but one can obtain all the required folate from foods, especially fruits.
Folic acid helps in a healthy pregnancy, prevents birth defects and reduces the risk of heart diseases.
Citrus fruits, avocado, banana and papaya are certain fruits that possess high folic acid content in them.
High Energy Levels
Carbohydrates are the body's primary energy source. Consuming carbohydrate-rich fruit keeps a person active and restores the glycogen levels.
Also, fruits contain simple carbohydrates that the body quickly converts to glucose, providing us with a burst of energy. Energy boosting fruits include apple, banana, mango, papaya, watermelon and orange.
Supplies your daily vitamin and mineral needs
A lot of essential vitamins and minerals are found in fruits and vegetables, which are beneficial to our health. The most important nutrients being vitamins A, C and E, zinc, phosphorus, magnesium and folic acid.
Vitamins and minerals are highly regarded nutrients owing to their innumerable roles in the body, especially when they work together.
They aid in the repair of bones, the healing of wounds and the strengthening of the immune system. Also, fruits repair cellular damage and food is converted into energy.
Apples, plums, pears, melons, mangoes, papaya, pineapple, pomegranate, bananas and citrus fruits are a few highly nutritious fruits that can be incorporated into a fruits salad.
High Antioxidant Content
Antioxidants found in fruits can help protect the skin from cellular damage. They aid in the maintenance of the skin's natural radiance. Antioxidants can also aid in the maintenance of an even skin tone and soft skin.
Antioxidants can be found in a variety of foods like blueberries, papaya, peaches, raspberries, strawberries, figs, cherries, pears, guava, oranges, apricots and tomatoes.
Gives you healthy skin and hair
The antioxidant content in fruits prevents the skin from free radical cellular damage. Wrinkles and age spots can be caused by free radicals, pollution, smoking and sunshine.
Vitamin C present in many fruits is a powerful antioxidant as well. It is necessary to boost the immune system, enhance the skin glow and helps in diminishing the blemishes.
Collagen has the ability to improve skin suppleness, minimise visible wrinkles, strengthens hair and increase blood flow to the skin. Including collagen boosting fruits in fruit salads can be beneficial.
Kiwi, pineapple, guava, citrus fruits (orange, amla) and pomegranate are good fruits for healthy skin and hair.
Gives you a healthy immune system
Research studies suggest that fruits have elements that can improve immune function, such as beta-carotene, vitamin C and vitamin E. Antioxidants are abundant in many fruits which help to minimise oxidative stress.
By strengthening disease-fighting cells in the body, this antioxidant can reduce inflammation and increase immunological function.
Citrus fruits, papaya and kiwi can be a part of fruit salads to boost immunity.
Aids Digestion
Fibre is abundant in many fruits that eases digestion. They also possess beneficial vitamins and minerals for digestion, such as vitamin C and potassium.
Nutritious fruits like apples, bananas and oranges are super fruits for digestion.
Helps to prevent heart diseases
The vitamin C and beta-carotene in fruits act as antioxidants in the body. This slows or prevents atherosclerosis by decreasing plaque accumulation in the arteries caused by cholesterol.
Apple, apricot, peach, banana, orange and strawberry are a few heart friendly fruits.
Gives you healthy eyes
Antioxidants, vitamin A, E and C, carotenoids and beta carotene are essential for eye health. Regular exercise and a well-balanced diet are essential for overall health and protection against a variety of eye diseases.
Berries, bananas, mango, papaya, apricot and citrus fruits greatly help to maintain eye health.
Reduces risk of Anaemia
Foods high in iron, vitamin C and folic acid are necessary for haemoglobin and red blood cell formation. This helps in preventing and treating anaemia.
Fruit salad containing figs, pomegranate, orange, prunes, apples, apricots and peaches makes a nutritious dish in addition to managing anaemia.
Conclusion
Fruit salads are a healthy snack besides being delicious. They can be regarded as a perfect summer dish.
There are numerous types of fruit salad, and they can be customised according to personal preferences and seasonal availability.
Being packed with nutrients, fruit salads offer various advantages to health and are also beneficial to the skin and hair.
