Most Americans do not eat enough fruit, with only 3% of calories coming from fruits on average. One study estimates that increasing global fruit consumption could save 4.9 million additional lives each year. The higher intake of fruit appears to help reduce the risk of heart disease and cancer mortality and prolong overall life. The nutritional problems of fructose and sugar seem to come when they are added to foods, but not as a natural component of the whole fruit.
Whole fruits increase the absorption of fiber, which reduces the consumption of sugar in the blood. This is an important reason why whole fruits are almost always better than fruit juices. Whole grain smoothies increase the consumption of fruits and vegetables, although the consumption of whole fruits is more common than the same amount in a shake.
To get a full range of phytonutrients and the best phytonutrient absorption, you should eat a variety of fruits and vegetables, raw and cooked. Fruits contain antioxidants, magnesium and other minerals. There are no consistent differences in vitamin and mineral levels in organic products compared to conventional crops, but organic fruits and vegetables have more phenol. Sulfur dioxide preservatives can be avoided by buying organic dried fruits.
Pollutants causing obesity in fish are significantly lower in fruits and vegetables. You have to wash the fruits to reduce the pesticide residues and not the viruses. Those who eat sour fruit may endanger the erosion of tooth enamel, but rinsing with water after eating should reduce the risk. One study found that higher intake of high-fiber foods, especially fruits, can slow the progression of periodontal disease.
How should Fruits be Included in our Daily Diet?
Studies indicate that one can eat a serving of fruit a day. It is recommended to eat at least 2-3 servings of fresh fruit every day.
The term “serve the fruit” corresponds to about 250 g of the “edible part” of the fruit, with the exception of discards such as peel, seeds, etc.
Include seasonal fruits in the daily diet. Fruit varieties (tropical fruits, subarctic berries, tree fruits, etc.), color (cranberries, mangos, pink guava, yellow watermelon, black grape, black loquat, etc.) and various flavors to obtain benefits should be encouraged. Yellow and orange fruits are rich sources of & ago; and β-carotenes, zeaxanthin, and cryptoxanthin, while blue, black-black or blueberries are an excellent source of polyphenolic anthocyanin antioxidants.
We should know that, how many carbs in watermelon? Because, we know carbs are the most essential element in our health. About 95% refreshing fruit is soaked with nutrients. There is even a modest amount of potassium. In addition, this summer snack par excellence is fat-free, very low in sodium and contains only 40 calories per cup.
“Foods rich in antioxidants and amino acids help our body function optimally,” said Angela Lemond, a dietitian in Plano, Texas, and spokesperson for the Academy of Nutrition and Dietetics. “Antioxidants help prevent damage and cancer, amino acids are the building blocks of proteins, and proteins are used in virtually every major function of the body.”
Scientists have high levels of lycopene in watermelon, about 15 to 20 milligrams per 2 cup serving, according to the National Council for the Promotion of Watermelon, some of the highest levels of all types of fresh produce. Lycopene is a phytonutrient, a natural compound of fruits and vegetables that reacts with the human body to induce healthy responses. It is also the red pigment that colors watermelons, tomatoes, red grapefruit, and guavas.
Nutritional Information: Avocados, also known as crocodile pears, are energetic 100 grams of fruit used to release 160 Kcal. It has a very high fiber content of 6.7 grams and 9.80 monounsaturated fats. It is a rich source of vitamin B2, B3, B5, B6, B9, C, E, and K! It can also derive a healthy composition of trace elements such as magnesium, manganese, potassium, and zinc. Health Benefits: Avocados are excellent for cardiovascular health, promote digestion, protect eyes, prevent and slow down age-related degenerative diseases, help with weight loss, and protect against free radical damage.
Nutritional information: Bananas are typically tropical fruits, although today they are distributed worldwide. They are low in fat and contain 22% of carbohydrates. Banana is the great source of several vitamins B6, B5, B9, vitamin C and so on. They have a healthy composition of manganese, magnesium, and potassium. Health Benefits: Lower blood pressure, are great for the heart, protect against diabetes, improve mood and help treat diarrhea.
If you are the average consumer of this fruit that is really a member of the rose family, it consumes about 5 pounds of strawberries each year.
How strawberries that exceed only apples in the popularity of fresh fruits, make your body good? Let’s see some nutritional characteristics of the strawberry.
Most strawberry lovers know that one serving contains a lot of vitamin C. In fact, a cup of strawberries (about eight medium-sized berries) provides 150 percent of the daily level of vitamin C. The density of nutrients! It’s a lot of vitamin C for only 50 calories.
Strawberries are also relatively rich in fiber. A cup provides 3 grams or 12 percent DV.
Apples are one of the healthiest foods that a person can eat. They are high in fiber and vitamin C and also have few calories, only a trace of sodium and no fat or cholesterol.
“Apples are rich in polyphenols that act as antioxidants,” said Laura Flores, a nutritionist in San Diego. “These polyphenols are found both in the skin of apples and in meat, so you have the greatest benefits of eating the skin of the apple.”
All of these benefits mean that apples can reduce the effects of asthma and Alzheimer’s disease and help control weight, bone health, lung function and gastrointestinal protection.
Hey, this is Angela G. Neumann. Since 2013, I have provided various groups, organizations, and individuals with a wide range of health issues and wellness goals and nutrition programs to integrate health. Now I am working on Target Protein as a chief editor and writer. I am going to be a part of the admin of Nutrition Field very soon. My approach combines conventional health care, nutrition and a captivating connection of mind-body medicine.