Benefits of Fruits
The health benefits of fruits assure you optimum health and a well-built body in long run. Fruits benefit your body immensely as they are natural sources of vitamins and minerals, which are essential for the proper functioning of the body. Rich in dietary fiber, fruits also help to improve the functioning of the digestive track. Fruits actually make a healthy diet for those who want to lose weight - they give ample energy and probably every nutrient that your body needs checking on weight gain.
Moreover, fruits help you to stay away from health complications like heat strokes, high blood pressure, cancers, heart ailments, diabetes etc. Fruits effectively fight skin disorders and promote healthy hair growth. It is always suggested to have raw, fresh and ripe fruits as only then you experience the real health benefits rather than consuming them after some processing or cooking.
How do fruits help?
Human body is an intricate system and several complex functions undergo in it. For the smooth functioning of the body, you need ample nutrients that are supplied by fruits in a natural way. Often you fall sick or confront health disorders, these can be avoided easily with a healthy diet rich in fruits. With a busy lifestyle, our food habits have become mechanized with preserved and processed foods that are not only devoid of essential nutrients by can also at times cause harm to the body. Fruits boost your immune system and keep you in perfect health.
Keeps you disease free - The combination of powerful flavonoids, anti-oxidants, minerals, vitamins, phytochemicals and the countless micro and macronutrients make fruits advantageous for your health. Daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes and other chronic diseases. Fruits keep your skin supple, hydrated and nourish it with essential vitamins, minerals and anti oxidants, thereby retaining your radiant skin for a longer period. In fact, if you are tired of using the commercial anti-pimple creams, just try out including fruits like berries, apples, bananas etc in your regular diet and see the acne controlled in no time. Fruits even ensure healthy hair growth and keep your tresses lustrous and soft. Some fruits like bananas contain vital chemicals like potassium, which keeps you away from stroke, blood pressure, anxiety etc. Fruit consumption basically wades away the vitamin and mineral deficiencies effectively. Fruits have high quantities of water and fiber in them this helps to keep your digestive track clean and weight under control.
Instant energy supplier - Intake of fruits supply energy within no time, this is one of the prime benefits of fruits that we can utilize in our busy schedules. This is the reason why athletes take fruits during and after exercise and diet for pregnant mothers and post-delivery compulsorily comprises of fruits.
Prevention is better than cure - Nowadays, the drug stores have many types of multivitamin tablets that gives supplementary nutrition during critical hours; however it is always advisable to reap the vitamins of fruits in its natural form so that severe conditions do not arrive. As it is always said, the benefits of fruits can never be substituted. In a 10-20 year time frame eating fruits regularly makes a lot of difference and gives you a good healthy body.
Why do we need fibrous fruits?
Fibrous fruits aid the digestion process in your body. The fruit skins are rich in dietary fiber that contributes in proper digestion and excretion process of your body and keeps you away from problems like gastritis, constipation, etc. However, in some cases the skin is thick (e.g. – lemon, banana, melon, orange etc.) and cannot be consumed by humans; in such cases also the edible part or flesh within the skin has plenty of fiber.
The fiber content in fruit not only has a brilliant laxative effect but also makes you feel full by adding bulk nutrition to the diet. Fibrous fruits also benefit conditions like heart diseases (by reducing hyperlipidemia and hypertension), diabetes mellitus and obesity. Owing to this fiber composition, fruits also have anti-cancer properties (prevents colon cancer) and fights bowel irregularity disorders.
Fruits are storehouse of nutrients
Almost all fruits have immense nutrient value; of course the type and quantity of nutrient vary. As the composition changes with each fruit the health benefits also change with them. The beneficial powers of common fruits are discussed below –
Apple: A good example of a complete healthy fruit is the apple; it helps in digestion, strengthens bones, provides relief from asthma, lowers blood cholesterol, prevents cancer and helps in reducing weight. Read more
Pear: Another beneficial fruit is pear, which is a good source of fiber, vitamin C, B2, E, copper and potassium. Pears are an excellent source of pectin and fiber that effectively lowers cholesterol levels. It is mostly prescribed for infants as it is believed to be a hypoallergenic fruit that is completely safe.
Grapes: Grapes are also a common fruit that can be easily included in your regular diet. Grapes alleviate indigestion, constipation, fatigue, kidney disorders and eye problems. It is rich in several vitamins and also minerals like calcium, potassium, iron, magnesium, phosphorus and selenium. Read more
Berries: Blueberries, cherries, and blackberries prevent cancer and keep your heart protected. If you include cherries or cherry juice in your diet, you will surely be relived from arthritis, gout pain and joint inflammation. Berries have the capability of curing arthritis naturally. Blueberries with high silicon content aids in the functioning of pancreas and is good for diabetic conditions. Blackberries can naturally control diarrhea and form blood, but it has its adverse reaction of promoting constipation. If you mix blackberry with cherry or prune juice, it will not cause constipation anymore. High sodium and potassium content in gooseberries and huckleberries protect liver and intestinal tract. Combine with previous.
Zucchini: This fruit provides relief from asthma. Owing to its Vitamin C content, it is a powerful antioxidant, and also has anti-inflammatory properties. Zucchini is mostly known for weight loss. Read more
Mango and Papaya: Mangoes and papaya are rich in beta carotene. Papayas, the powerful antioxidants with abundance of vitamin C, vitamin E, vitamin D and vitamin A aid in the oxidation of LDL cholesterol that prevents the formation of risky plaques that can result in atherosclerosis, heart attacks or even strokes. You get good amounts of vitamin C from papaya, oranges, guava and Indian gooseberry. `Read more
Citrus fruits: Fruits rich in vitamin C like orange, lime, lemon, grapefruits are excellent for your overall health. Oranges are consumed widely for a healthy skin, teeth, gums, and to keep the lymph system healthy. Lemon, the bitter yellow fruit has been used in looking since ages and also to treat disorders ranging from common colds to even epilepsy. Lemon juice helps to lose weight as well. Grapefruit lowers cholesterol and has anti-oxidant properties. Limes help to prevent disorders like scurvy, piles, gout, respiratory disorders, and urinary disorders.
Dry fruits: Dry fruits like figs, dates, apricot and raisins are extremely beneficial for your health. Apart from being an excellent laxative, apricots are great natural remedy for anemic conditions. Figs have the mineral potassium that helps in controlling blood pressure. Raisins effectively treat anemia, acidosis, fever, and sexual weakness. It helps you to gain weight, promotes eye, teeth and bone health. Dates have abundant fibre that helps to prevent constipation.
Do fruits help to lose weight?
Once you start taking considerable amount of fruits with your regular food items, you will automatically realize that your weight is being controlled and your health also improves. However, fruits alone cannot reduce your weight. You also need to exercise regularly.
Many surveys done in America, showed effective weight reduction after fruits was included in the family’s diet. A person who has the habit of having fruits regularly will not be inclined to have snacks and junk foods that hardly have any nutrient value. Also fruits contain 90-95% water; therefore it has good diuretic effect on your body thereby flushing out the nitrogenous wastes and unwanted toxins from the body.
Example is Lychee, a fruit that is a great laxative with negligible amount of calories, no saturated fats or cholesterol; it helps to cut down excess body weight. Except for a few like coconut, avocado and olives, fruits are usually fat-free.
Fruits in acne treatment
Acne is one of the most irritating skin disorders that can affect people at any age. With good amount of fruits in your diet, you can naturally check this problem rather than going for expensive dermatological creams. Acne mostly occurs from constipation issues, however sometimes there are other reasons for such eruptions as well. Apple is the best option for treating acne; eat the skin of the apple that has maximum pectin which helps with constipation. Banana also helps to alleviate acne, as it is high in fiber that relives constipation problem again. Berries have excellent cleansing properties and keep you far away from skin disorders. If you eat grapes during day time, it helps in cleansing your skin and body. While papayas rejuvenate your skin and repair the minor damages that you may not even notice, lemon juice slowly fades away acne spots.
Apart from including fruits in diet, try to check on your other food habits as well. Reduce caffeine consumption since it increases hormones in your body and thus increases acne. Cut down on red meat and dairy intake, they again aggravate your hormonal generation which can result in acne. You should also keep your skin clean by washing with herbal soaps and mild face wash frequently.
Fruits for healthy hair care at home
Just as fruits enhance the radiance of your skin, they also contribute greatly for healthy, long hair. Vitamin A brings luster to your hair and also softens its texture. If you have fruits empty stomach; they will prevent hair fall and premature greying. Citrus fruits are excellent hair stimulants. Vitamin C content in citrus fruits prevents hair loss and keeps your hair shiny and healthy. Fruits like kiwi, strawberry and pineapple are also known for aiding in hair growth.
The benefits of fruits can also be reaped through hair masks. Melon and banana hair masks are recommended by many beauty professionals for healthy hair care at home. You can also make a paste of lemon juice and aloe vera and apply generously to the hair. Keep the paste for around 45 minutes and wash your hair with mild shampoo thoroughly. These packs not only improve the hair quality, but also remove scalp disorders like dandruff, itching, etc. Avocado has vitamin E, which is again very good for hair. Avocado hair mask strengthens hair and delays graying. Coconut is very good for healthy hair growth. Coconut oil is used extensively throughout the tropical world for haircare.
Fruit juices VS whole fruits
You may often wonder on which one gives you more nutrition – whole fruits or fruit juices? It is difficult to say which one gives more nutrition. Although eating whole fruit is considered to be the best way of attaining the real benefits of fruits, but fruit juices are also easy and healthy options. But of course if the fruit juice has 100% of the fruit and no extra preservative or additives then it has the same nutrient value.
Normally fruit juices are available in two forms - as 100% fruits juices and as fruit pulp + water + sugar. In both the cases, preservatives and additives are added to increase the shelf life. In very few brands no preservatives are added. In fact fruit juices are considered to be the best way of incorporating nutrition in a kid’s diet, as they love anything that tastes good. Buying and drinking fruit juices is much easier than buying whole fruits, cutting them and then eating – thus it’s better to drink the juice than to have no fruits at all.
When you make fruit juices at home, they contain the same fibre content as whole fruits, provided you don’t add any artificial flavors and preservatives; however if bought from shops these juices may not have the equal fibre content after vigorous processing. Moreover, when you consume such juices, extra sweeteners and additives are added, which are not the case for whole fruits. Thus with whole fruits you can keep your weight controlled. When you make fruit juice at home, try to add the edible skin of the fruits to the juice it will gain even more nutritional value.
You must have come across the term “seasonal fruits” as a matter of fact most of the fruits are seasonal; they grow in a particular season depending on the geography and climate. Now you may get these fruits throughout the year, but they are in frozen state. Eating the seasonal fruits during the season ensures that they are fresh. Further, most of the seasonal fruits can also ward off the disorders that come with the season. Example, in India, green mango is quite useful for dealing with the hot summer. Once you include seasonal fruits in your diet, you are sure to feel an overall goodness about your health.
We have listed a few fruits below. Click on them to find their health benefits in detail.
Things to remember while having fruits -
Try to eat most of the fruits in whole form i.e. along with their skin (if edible) to gain the high fibrous content present in the fruit skins. This promotes healthy digestion and prevents constipation.
The maximum nutrient value in fruits can be derived when eaten raw. Cooked or preserved fruits usually lose the important nutrients due to high heat and restricted shelf life respectively. Thus, fresh fruits can bring you the best of utilities.
Never eat fruits along with your main meal course; this can result in severe acidity and digestion problem (because usually fruits are mildly acidic in nature). Always eat fruits after at least two hours from your main meal.
It is always recommended to have fruits empty stomach, if not take fruits after a light meal. Fruits in empty stomach help to delay graying hair, nervous outburst, dark circles under the eyes, balding etc.
Never drink water immediately after having fruits as itcan also result in acidity.
Fruits should be preferably taken in the morning, this helps in detoxification and also aids in weight loss. Although these benefits can be availed by having fruits anytime during the day, morning is said to be the ideal time for having fruits.
Try not to keep fruits in very hot or very cold places, this reduces their shelf life - a moderate, dry, cool temperature is suggested for storage.