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Benefits Of Eating Fruit Everyday | Nutrition

Benefits Of Eating Fruit Everyday | Nutrition

 

Benefits Of Eating Fruit Everyday


Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. This is because fruits provide nutrients vital for the health and maintenance of your body.

Fruit contains essential vitamins and minerals, including potassium, dietary fiber, vitamin C and folic acid (folate).

Fruit is made up mostly of carbohydrates and water. It also contains natural sugars such as sucrose, fructose, and glucose. The sugar content can vary widely depending on the fruit you consume.

Fruit is low in calories compared with many other foods and supplies only small amounts of fat or sodium.

The main nutritional benefits of fruit come from Vitamins, Minerals, Antioxidants, Fiber, and Water contained in fruits.

 

1- Eating Lots Of Fruit Lowers The Risk Of Developing Disease

Fruit contains many beneficial nutrients such as antioxidants, fibre, and vitamins. Antioxidants help protect cells from damage that can lead to diseases like cancer. They may also reduce inflammation in the body.

A diet high in dietary fibre has been linked with a lower risk of developing several cancers, including colorectal cancer and breast cancer.

Fruit is packed with beneficial compounds, some of which may reduce blood pressure and cholesterol levels. As a result, increasing your fruit intake may decrease your risk of cardiovascular disease and stroke.

Eating fruit daily can improve heart health by reducing factors that increase heart disease risk.


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2- Snacking On Fruit Makes You Strong

But that's not all! The vitamins and minerals in fruit also help build strong muscles. 

Carbs, which you'll find in abundance in fruit, are your muscles' energy source to keep working hard. Fruit is an excellent carbohydrate to turn to—it's low in calories but packed with nutrients, so you can feel full for longer without taking on extra pounds. 

It's not just your muscles that benefit from eating fruit; the fiber content of many fruits helps keep bones strong. Be sure not to drink too much juice—even if it's 100% natural juice—and stick to whole fruits, as they contain more fiber than their juiced brethren.

 

3- Water Content In Fruit Helps Keep You Hydrated

Fruit, as mentioned, is mostly water. This means that eating fruit can help keep you hydrated.

Water is essential for good health and to keep your body functioning correctly. 

Drinking enough water has many benefits, including flushing out toxins and waste products from the body, helping with weight loss, and aiding digestion.

In addition to drinking enough water each day, it's crucial that you maintain a healthy fluid balance by consuming plenty of fluids from food and drinks. Foods with a high water content include many fruits and vegetables such as celery, lettuce, spinach, and grapefruit.

You should consume two servings of fresh fruit per day for good health. This can be done by eating a piece of whole fruit or drinking one cup of 100 percent pure fruit juice (no added sugar). It's best to eat fresh fruit instead of drinking juice because the fiber helps prevent blood sugar spikes and keeps hunger at bay until lunchtime arrives.

 

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4- All Fruit Has Antioxidants That Combat Free Radicals

Antioxidants are essential in your diet as they help you combat free radicals, which can affect healthy cells. There are some antioxidants, but some of the most common are beta-carotene, lutein, vitamin A, vitamin C, and vitamin E. Fruit contains many antioxidants such as:

  • Apples (especially the skin)
  • Blueberries
  • Cranberries and dried cranberries
  • Oranges

A free radical is a highly reactive molecule that damages cells by stealing electrons from them. Over time, free radicals build up in your body due to exposure to pollution, toxins, and ultraviolet light from the sun. As a result, they can damage your DNA and DNA repair genes, causing accelerated aging and even cancer.

 

Antioxidants help prevent damage caused by free radicals because they have an extra electron for sharing with other molecules that do not have enough electrons, thereby neutralizing them but leaving themselves unstable to become another free radical. This creates a chain reaction that eventually leads to stable molecules such as water or oxygen.

 

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5- Fruit Is High In Fiber, Which Helps Keep You Fit And Healthy

Fruit is full of fiber, which helps keep you fit and healthy in many vital ways. 

Foods high in fiber can help with digestion, weight loss and management, and cholesterol levels. Experts recommend that women eat 25 grams of fiber per day, while men should get 38 grams daily.

All fruits contain fiber; however, certain fruits are more fruitful than others when it comes to that all-important nutrient. 

Apples and pears, for example, have much fiber—5 grams in a small apple or 3 grams in a small pear.


You might like to read: High Fiber Foods List For Weight Loss 

6- Fruit Is Nutrient-Dense, And Provides Our Bodies With Vitamins And Minerals

You may be worried that fruit will add too much sugar (and calories) to your diet. It turns out that fruit has a lower calorie count than what you might think, and depending on the variety, it can be low in fat and sodium as well:

12/13 of all fruits you eat will have no added sugars. For example, 1/2 cup of blueberries has only 25 calories and 13g of fiber. Lemon's vitamin C content makes it a perfect choice for summertime salads; each serving provides an impressive 23% of daily recommended values for vitamin C. 

The pineapple skin contains beta-carotene, which the body converts into vitamin A. As an excellent source of vitamin C, you can use pineapple slices as part of your calcium intake plan…


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7- Fruit Makes You Glow!

Fruit is so good for your skin. It contains vitamin C, which aids in collagen production and helps skin stay supple and hydrated.

Vitamin C is also an antioxidant protecting your body from free radical damage. Plus, fruit is high in water content, which helps keep your body hydrated.


You might like to read: 5 Powerful Benefits Of Kiwi For Skin 

8- Fruits Are Linked To Better Brain Function

The fruit has been shown to help improve brain function by helping you think more clearly, improving your memory, and reducing stress. This can also help to improve your mood. 

Many fruits contain antioxidants that protect our bodies from free radicals, which are unstable molecules that can damage the body's cells. It is unclear how these antioxidants will impact brain function, but some studies have shown that eating fruit can make us think more clearly and perform better in cognitive testing. 

In one study, researchers found that people who ate many berries had better motor skills and scored higher on tests of thinking skills than those people who did not eat as many berries.


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9- Fruit Makes You Feel Energized

Fruit is an excellent alternative to coffee and energy drinks. While those might provide you with an initial boost of energy, the effects are short-lived and lead to a crash later. On the other hand, fruit gives you a more stable fuel source for your body. It's got natural sugars that help your brain function at its best.

Fruit also helps you feel full longer than if you were to eat processed foods or drink sugary beverages. So it's a great snack when you need to get through work or school without feeling hungry again 10 minutes later! Plus, fruit pairs well with almost anything, so it's easy to eat anywhere."

 

10- Fruit Keeps Your Digestive System Happy

Fruits are high in fiber and water, making them great for your digestive system. They help keep things moving along smoothly and can prevent constipation.

Fruit is also good for your gut bacteria because it is high in prebiotic fiber (which feeds the beneficial bacteria in the gut), especially if eaten raw or with their skin.


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Video

Why You Should Eat Fruits Everyday - Health Benefits of Fruits



Sources:

Ingrid Keller, "The WHO Fruit and Vegetable survey "، www.who.int, Retrieved 2018-7-18. Edited.

Kris Gunnars, "Is Fruit Good or Bad for Your Health? The SweetTruth"، www.healthline.com, Retrieved 2018-7-18. Edited.

Brianna Elliott, "The 20 Healthiest Fruits on the Planet"، www.healthline.com, Retrieved 2018-7-19. Edited.

Kayla McDonell, "How Much Fruit Should You Eat per Day?"، www.healthline.com, Retrieved 2018-7-19. Edited.

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