Just tell how many times a day our mother tells us to eat fruits? Or have you ever thought how significant is the very popular saying “An apple a day keeps the doctor away”. Can an apple really help to keep you fit enough in order to avoid a doctor situation? Or any other fruit for that matter?
Day by day, our lives are becoming more hectic and the quality of life we are leading and that of the food we are eating is deteriorating. Nutrition experts advice that fresh fruits have to be an essential component of our everyday diet. But why are these so important and what are the health benefits of having fruits? Let’s have a look.
10. Reduces risk of heart diseases
Heart diseases have become a major reason for deaths worldwide. In UK, every three minutes, a person dies due to coronary heart disease which is caused by narrowing of arteries. Cigarette smoking, high blood pressure, obesity and diabetes mellitus are few risk factors which can be ruled out by adapting a healthier lifestyle. Including fruits in your daily diet can also reduce the risk of a heart disease by a great number. An apple a day can actually reduce this risk by 20 percent, whereas on adding an orange and a banana to your fruit plate, the risk of a stroke reduces by 50 percent.
9. Protection against certain types of cancers
Cancer is by no doubt the most dreaded disease worldwide and very difficult to diagnose if not identified at its initial stage. But we sure can take up few preventive measures to reduce the chances of developing cancer. Having fruits cannot just reduce peril of heart diseases but it can also help preventing many types of cancers. According to reports of World health Organization, 85 percent of all the cancer types to which adults are prone, are avoidable. Half of these are caused due to deficiencies of nutrients and including fruits in one’s regular diet provides the essential nutrients required by our body.
8. Satisfies sweet tooth without adding on calories
Fruits can also serve our sweet cravings that we keep getting from time to time but are too guilty of eating chocolates and sweets every time. Fruits also give the sugary taste like candies but just without the extra calories! Isn’t that just too good? Eating fruits lower our calorie intake without compromising on our taste demands. Most fruits have a naturally sweet taste without the need of adding sugar or chemical additives. For example, mangoes are liked by many people for its taste, yet it is low on calories.
7. Provides the required dose of vitamins
Vitamins are of much importance and they should make a vital component of our diet. Deficiency of vitamins can cause different disorders like lack of vitamin A causes night blindness, that of vitamin C causes scurvy and many others. Fruits are rich in vitamin content and having a bowl of mixed fruits helps in keeping the vitamin balance right in our body. So if you are taking a good amount of fruits then you do not need to rely upon and can totally ditch huge pills of vitamin supplements.
6. Rich in dietary fibers
Carbohydrates, proteins, vitamins, minerals, these are all very significant for maintaining good health and staying fit. But there is one more thing which is equally essential and most of the adult’s diet lack it- fibers. Dietary fibers are necessary for efficient digestion and for overall colon health whereas lack of these can cause constipation, hemorrhoids and even colon cancer. Fruits help in catering the fiber requirement of our body and should be taken to ensure a healthy digestive system.
5. Helps maintaining blood pressure
Blood pressure is another biological complication which is becoming more and more common with every passing day. An ideal blood pressure has to be between 80 and 120 mm-Hg and fruits help a great deal in maintaining an ideal blood pressure. Many fruits have high potassium and low sodium which are the keys for controlling blood pressure. Apricots, avocados, bananas, oranges and grapefruit, these all help in lowering the blood pressure as well as in lowering cholesterol levels.
4. Help avoiding common infections
We keep catching common infections like cold and flu but by including fruits in one’s diet and regularly having them, we become less likely to get sick due to these viruses. Fruits like kiwis, raspberries, blueberries, red peppers and many citrus fruits like oranges and lemons are known to protect us from daily infectious diseases and improves strengthens the immunity system.
3. Fruits are good for bones
We all know that Calcium is important for strengthening our bones and we usually get our dose of calcium from dairy products. But along with calcium, vitamin D is also very important for healthy bones as it increases the absorption of calcium. Researches have shown that people who eat fruits have denser bones as fruits are rich in calcium, potassium, magnesium and other nutrients required for bone health. Moreover, fruits are alkaline and non acid producing therefore they do not induce urinary calcium loss which prevents lowering of calcium content in our body.
2. Fruits help in preventing memory deterioration
Memory loss becomes an unavoidable condition when one starts ageing. But the problem has not remained confined to aged people but it can start at any age. There are many ways to prevent a memory loss, having fruits being one of them. Fruits are rich in antioxidants and nutrients that avert many age related complications including memory loss. Fruits help keeping our mind sharp and healthy. A study conducted in 1999 showed that having half a cup of blueberries a day or an equivalent diet, the growth of new brain cell is stimulated which may prevent memory deterioration.
1. Fruits help in weight loss
Now we are talking ain’t we? Yes, fruits do help in losing weight and that’s why they are a vital ingredient of a weight loss diet. We tend to eat the same weight of food in a day no matter what is the calorie content of that food. Most of the fruits are low on calories yet they can be high in mass. Due to this we feel full after eating them but alongside save on too so much of calories. Fruits contain vitamins, minerals, antioxidants and fibers but are low in fats. By replacing few high calorie food items from the meal with a bowl of fruits, a person can effectively lose oodles of weight. But while planning a weight loss diet, one must try including apples instead of bananas or avocados as bananas and avocados are high in calorie content.