The colourful fruits provide the body with adequate fibre, essential antioxidants, vitamins and minerals.
A lower incidence of heart attacks, strokes and cancer is associated with increased fruit consumption. People consuming at least two servings of fruit daily are less likely to acquire type 2 Diabetes than individuals who consume less than half a serving daily.
Increasing fresh fruit intake helps reduce the consumption of processed foods. This nature's produce is beneficial. Fruits naturally contain few calories, fat, and essential nutrients for a child's growth. Consuming fruit can help us stay healthy. Continue reading to know the top 5 fruits to eat regularly.
What are healthy fruits?
Increasing fruit intake is the best way to boost overall health and lower the chances of diseases. After all, not all fruits are made equally. Naturally, they all tout a few advantages, but some tick off more boxes when it comes to being truly healthy.
Benefits of having healthy fruits
- Nutrient-rich - Vitamins and minerals are abundant in fruits. Fruits are the best nutritious sources available since they contain high values of folic acid, magnesium, zinc and vitamins A, C and E.
- Fruits offer a range of tastes and sensations, rendering health benefits and satisfying the sweet tooth.
- Loads of fibre - Most fruits are full of fibre, which helps to improve gut health. However, some have more fibre than others. Raspberries, apples and pears are among the high-fibre fruits.
- Low fat and calorie content - Fruits often have very few calories and fat, allowing a person to eat more to maintain satiety without worrying about consuming too much of either.
- Provides protection against cancer and other diseases - Several fruits contain phytochemicals, which are biologically active compounds that can offer some disease protection. Including them in the diet will reduce the risk of developing type 2 Diabetes, stroke, high blood pressure, heart disease and cancer.
- Fruits help maintain health - Fruits are an essential component of a diet, especially a balanced diet, and aid in weight loss or prevent weight gain because they are low in salt, sugar and saturated fat.
- Low sodium and cholesterol level - There is very little salt in fresh fruit. Fruits are completely devoid of cholesterol.
Top 5 fruits to eat every day.
With such wide varieties and types of fruits available, choosing healthy fruits is tricky. It is always a great idea to eat more fruit, but some varieties stand out as nature's superstars. Here are certain fruits one should eat.
Apple
Apple are rich in nutrient and boosts healthy life. The potent antioxidants, vitamins, minerals and dietary fibre in apples are primarily responsible for their health advantages.
The risk of chronic diseases of the heart, brain, gastrointestinal tract, bones and eyes may be lowered by eating apples.
Eat an apple before going to bed, and keep the doctor from earning his bread, is how the proverb "an apple a day keeps the doctor away" first appeared in the 19th century. The key to a good diet is variety, but apples are one food that should be consumed every day.
Consuming an apple every day can improve blood sugar control due to its high fibre and antioxidant content. We would benefit from reducing systemic inflammation as much as possible because it is a major contributor to various chronic diseases.
A daily apple intake could indeed be beneficial! This fruit contains high levels of quercetin, an antioxidant that reduces inflammation in the body. Additional antioxidants like catechin and vitamin C are an added advantage to lessen oxidative damage to the cells.
Banana
Nothing is simpler and more go-to than fruit that is packaged neatly and separately. Bananas are the ideal fruit to deliver energy and are heart-friendly owing to their high potassium content. They are also a perfect pre-workout food and are also easy to digest.
One of the prominent fruit sources of vitamin B6 is the banana. Red blood cell production, lipid and glucose metabolism, amino acid metabolism, liver and kidney detoxification, and nervous system health are all aided by it.
Vitamin C, which is abundant in bananas, helps the body make collagen, prevents cell and tissue damage, and supports brain function by generating serotonin.
Blueberry
Blueberries offer wonderful benefits. To begin with, they can
- Reduce memory loss arising due to ageing.
- Help ward off cancer.
- Keep the body's cells safe.
- Boosts heart health.
Numerous advantages relate to the substantial antioxidant content of the tiny berries. Antioxidants fight against free radicals that can harm cells and result in disease.
Omega-3 fatty acids for the functioning of the brain and soluble fibre to control cholesterol levels are also abundant in blueberries. Also, they are a great source of manganese, vitamin K and C.
Blueberries are delicious. Snack on them by the handful or add them to salads, yoghurt or oatmeal to boost the flavour. Incorporate them into the diet plan and understand why blueberries are referred to as "super fruits".
Orange
Need a quick and simple approach to acquire all the vitamin C required? Eating an orange can help with that.
Consuming an orange a day helps meet the recommended amount of vitamin C each day, which is a necessary nutrient that can
- Ease muscle pain.
- Boost the immune system.
- Strengthens bones.
- Maintain the glow of the skin.
Oranges are also better consumed than taken as juice. Orange juice lacks the fibre present in the full fruit, despite providing a good dose of vitamin C.
Avocado
Although avocados aren't sweet, they are a fruit that should be consumed for the plethora of benefits it has to offer. The star components of avocado are healthy fats and fibre, whereas most fruits are high in natural sugars.
One-third of an avocado contains
- Energy - 100 calories,
- Healthy fat - 9 g, and
- Fibre - 4 g.
Avocados are an excellent fruit for gut health since they are so high in fibre.
In addition to maintaining a healthy stomach, avocados also support heart health. This green fruit is vital for heart health because it contains potassium and healthy fats. Substituting avocado for other fats can lower LDL cholesterol.
What are other fruits to have daily?
Some other healthy fruits are listed below.
- Strawberry
- Raspberry
- Prune
- Watermelon
- Dragon fruit
- Grape.
Side effects of overconsumption of these fruits
Fruits are high in natural sugar, and consuming too much of them can be harmful to health. Overeating anything is bad for the health. Limiting fruit intake to moderate amounts is necessary to avoid detrimental impacts.
- Intestinal problems
Frequently, eating too much fructose causes irritable bowel syndrome (IBS). Abdominal pain, bloating, indigestion, constipation and diarrhoea are some of the symptoms of IBS. A low-fructose diet is one of the best treatments for this condition.
- Diabetes, heart health and weight gain.
The fructose found in most fruits, when consumed in excess, can cause insulin resistance, obesity and Diabetes. This further promotes fat storage, interfering with glucose intolerance and regular bodily functions. Moreover, the levels of uric acid and blood pressure rises.
- Effects of a fruit-based diet
The fruit diet, which restricts consumption to solely raw fruits, is a treat for taste buds but unhealthy. This diet only includes a few vegetables, seeds and nuts while forbidding all other dietary groups, including whole grains, carbohydrates, etc. Essential nutrients, including protein, omega 3, vitamin B, calcium and iron, are lacking in a fruit-only diet. Furthermore, those who have Diabetes, insulin resistance, PCOD or PCOS should refrain from this diet.
Conclusion
Keeping fruit consumption in moderation is the key to a balanced and healthy diet. For maximum health benefits, eat at least 2-3 different types and colours of fruits every day. Fruit consumption should not exceed two cups per day. Keep in mind that for the body to receive all the nutrients it needs, one should eat them in combination with other foods.
