Fruit is a healthy and delicious choice for your diet, but many people do not get enough. Fruit has been shown to improve cardiovascular health, reduce blood pressure and cholesterol levels, and increase weight loss in some cases. Eating more fruit can also help you meet your daily nutritional needs including fiber, potassium, vitamin C, folate, and antioxidants among other things. So why are you still not eating it?
Benefits of eating more fruit for you and your family.
· Lower Blood Pressure – Studies show that eating an average of two servings (2-3 cups) of fruit daily can significantly lower blood pressure in diabetics and non-diabetics. This benefit is often attributed to the high fiber content in fruit; however, vegetables also contain fiber and thus were not found to have this effect.
· Decreased Risk of Cardiovascular Disease – Research has shown that people who eat two servings (2-3 cups) of fruit daily are four times less likely to develop coronary heart disease than those who only eat one serving (1 cup). In fact, the research found that people who ate five servings of fruit daily had a 30% lower risk of developing this disease than those only eating one serving.
· Healthy Weight Loss – Eating more fruit can help you maintain a healthy weight. Fruit is low in fat and high in fiber which keeps you feeling fuller longer, thus reducing your overall calorie intake. For example, one large apple contains 95 calories which is significantly less than a bag of chips that can contain up to 500 calories or more. Additionally, eating fruit also provides the body with vitamins and minerals including antioxidants which are known to aid in weight loss.
· Healthy Digestion – Fruit aids in digestion because it contains both simple and complex carbohydrates, which contribute to a healthy digestive tract. The fiber in fruit can help prevent constipation and promote regularity throughout the day. Fiber also reduces your risk of developing certain diseases such as diverticulosis and hemorrhoids.
· Antioxidants – Fruit is abundant in antioxidants that protect cells from damage caused by harmful molecules called free radicals. Antioxidants also help reduce the risk of developing cancer and promote a healthy immune system. Fruits highest in antioxidants include blueberries, blackberries, strawberries, and raspberries.
· Healthy Teeth – The minerals in fruit such as calcium and phosphorus not only strengthen your teeth but also the bones of your jaw. The antioxidants in fruit also reduce your risk of developing cavities and gum disease.
· Great Taste – Fruit is delicious plain, in a smoothie, or baked into a sweet treat! There are so many ways to eat more of it, that you won't even realize you're getting all these health benefits.
· Great Variety – There are a variety of different fruits that range from low in sugar to high in natural sugars. You can choose from fresh, frozen, or dried fruit and add it to your favorite dishes such as oatmeal, salads, and baked goods.
· Great Nutrition – Fruit is a great source of vitamins and minerals that are essential to your health. It is also high in fiber which can help prevent certain diseases and promote healthy digestion among other benefits.
· Great Deals – You can buy fruit at almost any grocery store or bazaar for an affordable price. Additionally, most fresh produce sold has the prep time included so you can make it quickly during your busy schedule.
· Great Fun – Fruit is a delicious snack for you and your family. It keeps everyone happy during the day when you are on the go or after dinner in place of dessert!
· Look for fruit that is ripe but not overripe which can result in bruises or cracks in the skin. If you notice any bruises or discoloration, simply cut the part off and enjoy the rest of the fruit as usual!
Most nutritious fruits
The five most nutritious fruits are blueberries, blackberries, raspberries, strawberries, and oranges. These fruits are popular for their variety of antioxidants which help to boost the immune system.
Fruit smoothies have many health benefits that can improve your well-being. Smoothies are easy to make, taste great and provide health benefits.
Health benefits of fruit smoothies
Smoothies are easy to digest, which may be beneficial for those who have stomach problems. They also act as a meal replacement when blended with milk and other ingredients. Many people agree that the best results come from substituting one meal per day with a multivitamin/mineral supplement drink, increased water intake, and exercising. Like fruit, some smoothie recipes may also aid in weight loss by providing satiating ingredients that suppress appetite.
More specific smoothie benefits include:
· Improved digestion – Anyone who suffers from constipation or other digestion problems can add fruit and leafy greens such as kale to their smoothies. These ingredients help to relieve the common symptoms associated with digestive issues such as bloating, gas, and irregularity.
· Weight loss – Some smoothies contain ingredients that are beneficial for weight loss. According to Harvard Health Publications, "Adding more fruit and non-starchy vegetables to your diet is a great way to fill up on low energy-density foods." This means that adding these ingredients can help you lose weight by preventing overeating because you are feeling full on fewer calories.
· Heart and blood health – Smoothies made with healthy fats such as avocado, flaxseed, or nuts can improve cholesterol levels and blood pressure. Other ingredients such as soy milk or orange juice add potassium which helps maintain electrolyte balance in the body.
· Nutrient value – Fruits and leafy greens found in smoothies are nutrient-rich. Blueberries, strawberries, and other berries contain antioxidants that fight diseases such as cancer. Kale is a great source for vitamins A, C, K, and B6 which promote eye health, boost immunity, and lower the risk of heart disease.
· Skin health – Smoothies have various nutrients that can improve your skin. Vitamin A, found in green leafy vegetables, helps prevent acne and other blemishes. Vitamin C can reduce the appearance of aging on your face by increasing collagen production.
· Energy levels – Smoothies are easy to digest so they won't give you a sugar crash or leave you feeling tired like snacking on candy bars or sugar-laden desserts.
Tips for making fruit smoothies
Certain types of fruits and vegetables combine better than others. Fruit smoothies are tasty but what's important is the nutritional value. To get the health benefits listed above, include berries, bananas, leafy greens, carrots, and other ingredients in your recipes. Experiment with various ingredients to find the best smoothies for your taste buds!
· Ripe bananas are great in fruit smoothies because they help sweeten the taste. However, if you want to cut down on sugar try using frozen bananas instead of fresh ones. Frozen bananas can be used in place of regular ice cubes and provide a creamy consistency without adding too much sugar.
· Leafy greens such as kale, spinach, and Swiss chard can be used to make fruit smoothies more nutritious. These vegetables are great for weight loss, heart health and provide the vitamins and minerals your body needs to function properly. Adding one or two leaves to a recipe can help you get an extra boost of nutrition without changing the flavor too drastically.
· If you have a sweet tooth, add another fruit to the mix to balance out tart ingredients such as strawberries and blackberries. Berries can also be blended separately with orange juice or milk for a creamy dreamy texture. Experiment with various fruits and leafy greens to find perfect combinations for your taste buds!
· Boosts the immune system
· Promotes heart health and lowers blood pressure
· Relieves common digestive problems such as constipation, bloating, and gas
· Fights age-related issues such as heart disease and cancer
· Promotes healthy skin and hair
· Provides energy needed to get through tough days!
