Benefits of  taking Fruits in the daily diet

We all eat Fruits in our daily diet but I'm sure only 30% of us know, the real benefit of fruits that we eat & the correct time to take. In this blog, I want to make all of you know what kinds of beneficial nutrients we can get from different Fruits. Remember Fruits are really healthy for your health, you can get out of many diseases with regular use of these. These can enhance your Immune system, regulate your heart, decrease blood cholesterol level, prevent you from being diabetic, glow your skin color, Boost your nervous system, improves your eyesight, make liver healthy, improves GIT system, increase blood volume e.t.c  

                          

                             There come many kinds of fruits in our daily diet, of which I mention Top 20 fruits which all have commonly available.

1. Apple
2. Mango
3. Banana
4. Apricot
5. Orange
6. Pineapple
7. Guava
8. Peach
9. Pear
10. Lime
11. Lemon
12. Melon
13. Raspberry
14. Cherry
15. Loquat
16. Mull berry
17. Plum
18. Papaya
19. Pomegranate
20. Water melon                      

                  

1. Apples are Nutritious 

 Apples can make:

A. Whiter, healthier teeth

Apples won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria. This is the single thing that causes most teeth issues.

B. Avoid Alzheimer’s

A study on the benefits of apples shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. The mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

C. Protect against Parkinson’s

Research has shown that people who eat fruits and other high-fibre foods (ahem, apples) may be protected against Parkinson’s disease, a condition characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this

D. Reduce cholesterol

The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

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E. Get a healthier heart

An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease. Ever wonder what sex does to your heart? You’re about to find out.

F. Prevent gallstones

This is one of the apple benefit is eye opening. Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre (ahem, apples again) to help you control your weight and cholesterol levels.

G. Beat diarrhea and constipation

Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down. Did you know your poop can tell you lots about your heal

2. Mango (King of Fruits)

Here are some benefits of mangoes you may not have known.

A. Helps in digestion

Mangoes could help facilitate healthy digestion. According to the book, 'Healing Foods' by DK Publishing, mangoes contain enzymes that aid the breakdown and digestion of protein, and also fibre, which keeps the digestive tract working efficiently. Dietary fibre helps lowering risk of heart disease, type 2 diabetes. Green mangoes have more pectin fibre than ripe mangoes.

 B. Boosts Immunity

 You would be surprised to know that an average sized mango contains upto two-third of the daily recommended intake of vitamin C. The powerful antioxidant helps boost immunity system and prevents cold/flu.                                     

C. Promotes eye health Including mangoes in the diet may also help promote your eye health. Mangoes are rich in beta-carotene that helps in the production of Vitamin A. The powerful antioxidant helps improve vision, boosts overall eye health and even prevents age-related macular degeneration or loss of vision.

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3.Banana

A. High Fibre Content

Banana is loaded with fibre, both soluble and insoluble. The soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.

B. Helps Fight Anaemia

Due to the high iron content in bananas, they are good for those suffering from anaemia. Anaemia is a condition where there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness. But, as we always say that moderation is the key. 

4. Apricot

A. Good Source of Vitamin A

Apricots are packed with Vitamin A, which is also known as retinol. It’s fat soluble, and helps in the enhancement of vision, among other things. And it keeps the immune system in check, protecting your skin in the process.

B. Treasure Chest of Antioxidants:
Ripe apricots are natural sources of antioxidants. When consumed daily, it helps the body to get rid of toxins that we tend to collect over time. Antioxidants in turn also kill free radicals that damage our cells.

C. Good for the Skin:
The combination of Vitamin C, A, and phytonutrients ensures good skin. And did you know that the antioxidants in the apricot also slow the ageing process? So apart from a good skin care regime, don’t forget to eat some apricots every day.

5. Orange 

A. Stroke

According to the American Heart Association (AHA), eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women.

B. Cancer

As an excellent source of the strong antioxidant vitamin C, oranges can also help combat the formation of free radicals known to cause cancer.

C. Skin

The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.

6. Pineapple

Rich in Antioxidants

As per research published in the journal Molecules, pineapple is a rich source of flavonoids, which plays an important role in fighting oxidative stress in the body. In another study published in Food Research International, it stated that the antioxidant activity of pineapple is established by its phenolic content and ‘pineapple fruit being rich in phenolics may provide a good source of antioxidants’.

7.Guava

A. May Help Lower Blood Sugar Levels

Some evidence suggests that guava can improve blood sugar control.

Several test-tube and animal studies found that guava leaf extract improved blood sugar levels, long-term blood sugar control, and insulin resistance (1, 2, 3, 4, 5).

This is good news for people with diabetes or those at risk.

B. May Help Relieve Painful Symptoms of Menstruation

Many women experience dysmenorrhea — painful symptoms of menstruation, such as stomach cramps.

However, there is some evidence that guava leaf extract may reduce the pain intensity of menstrual cramps.

A study in 197 women who experienced painful symptoms found that taking 6 mg of guava leaf extract daily resulted in reduced pain intensity. It appeared to be even more powerful than some painkillers (11).

Guava leaf extract is also thought to help relieve uterine cramps (12)

8. Peach

Peaches are rich in many vitamins, minerals, and beneficial plant compounds

.Regularly eating fruit — including peaches — may promote heart health.

Peaches may have protective effects that help keep your skin healthy.

9. Pears

Apart from being a tasty addition to the diet, pears are also packed with many nutrients, which provide medicinal benefits. Let us look at the benefits in ;

Antioxidants are primarily praised for their anti-carcinogenic activities, and pears,being a houseful of antioxidants, 

Prevent Birth Defects

Folates are another valuable nutritional components of pears. Folic acid has been positively correlated with a reduction in neural tube defects in newborns. So eating folate-rich fruits like pears can protect the health and happiness of the baby, a major reason why pregnant women are encouraged to monitor their folic acid levels.

Reduce Inflammation

The antioxidant and flavonoid components of pears can induce anti-inflammatory effects in the body, reducing the pain associated with inflammation. This includes the reduction in symptoms of arthritis, rheumatic conditions, gout, and similar conditions.

Improve Bone Health

The high mineral content of pears includes magnesium, manganese, phosphorus, calcium, and copper. These aid in reducing bone mineral loss and debilitating conditions like osteoporosis.

10. Lime

What is Lime?

Lime (Citrus aurantifolia) is a small, round green color hybrid citrus fruit.

Skin Care

Lime juice contains healthy acids and helps remove dead cells when applied to the skin. It builds collagen, rejuvenates the skin, and improves overall texture.

Treats Inflammation

One of the many causes of arthritis is an excess build-up of uric acid in the body. The citric acid found in limes is a solvent in which uric acid can dissolve. Increasing citric acid in the body helps eliminate excess uric acid from the urine. Citrus fruits, in general, have anti-inflammatory properties and can be used for a number of inflammatory issues.

11. Lemon

Lemon is a fruit that contains flavonoids, which are composites that contain antioxidant and cancer-fighting properties. It helps prevent diabetes, constipation, high blood pressure.

Lemon juice can treat a person who is suffering from a cold, flu or fever. It helps break fevers by increasing perspiration.ever, indigestion, as well as improve the skin, hair, and teeth.

Dental Care

If the fresh lemon juice is applied to the area of a toothache, it can assist in getting rid of the pain. Massaging the juice on the gums can stop gum bleeding while also eliminating the bad odors that can come from various gum diseases and other conditions.

Relieves Burns

Using lemon juice on the site of old burns can help fade the scars, and since it is a cooling agent, it reduces the burning sensation on the skin while you have an irritating burn.

Internal Bleeding

It has antiseptic and coagulant properties, so it can stop internal bleeding. You can apply lemon juice to a small cotton ball and place it inside your nose to stop nosebleeds.

12. Melon 

Vitamin C

Vitamin C is an antioxidant vitamin that plays an important role in the growth and maintenance of all tissues in your body.

Vitamin A

Vitamin A is important for healthy teeth, skin, bone and mucous membranes. It helps the vision system by promoting retinal health.

Potassium

Potassium is an important mineral in the maintenance of heart health. Consuming adequate amounts of potassium in your diet may lower blood

13. Raspberry

Rich in vitamins, antioxidants, and fiber, raspberries are delicious fruits with many health benefits. They have a high concentration of ellagic acid, a phenolic compound that helps lower the risk

Reduce Wrinkles

Research conducted by the Department of Nutritional Sciences, Faculty of Medicine, University of Toronto claims that raspberries have antioxidant potential that can prove beneficial for many health issues.

Promote Feminine Health

They are generally good for all, especially pregnant women and lactating mothers. (Read more: Smart medicine for a healthier child by Janet Zand, Robert Rountree, Bob Rountree, Rachel Walton) Raspberry leaves can be used as herbal teas for women.

14. Cherry

1. Protects Against Diabetes

Sweet cherries have a low glycemic index of 22 — lower than apricots (57), grapes (46), peaches (42), blueberries (40) or plums (39). This makes them a better snack than many other fruits, especially for diabetics.

2. Promotes Better Sleep

Tossing and turning at night? Cherry juice to the rescue! Drink cherry juice 30 minutes after waking and 30 minutes before your evening meal. In a study, participants boosted their melatonin intake by following this routine. Cherries are a good source of melatonin, which helps us regulate our sleep cycles. Cherries have also been found to help with jet lag.

Note: there is a higher level of melatonin in tart cherries compared to sweet cherries.

3. Decreases Belly Fat

Researchers found that rats who were fed whole tart cherry powder, in a high fat diet, didn’t gain as much weight or body fat as rats who did not eat tart cherry powder.

15. Loquat

Health Benefits of Loquat

Let’s take a closer look at the many health benefits of loquat.

Lowers Blood Pressure

One of the many nutrients found in good supply in loquat is potassium, which acts as a vasodilator for the cardiovascular system. By reducing the strain and pressure on the blood vessels and arteries, potassium is able to lower blood pressure and protect heart health. Potassium is often considered a brain booster, due to the increased flow of blood to the capillaries of the brain, which can improve cognition.

Prevents Diabetes

Loquat tea is often suggested for preventing or treating diabetes, as blood sugar has been shown to significantly reduce in those who regularly consume it. The unique organic compounds found in loquat tea are able to regulate insulin and glucose levels, which helps protects against diabetes. Also, for those suffering from diabetes, avoiding spikes and drops in blood sugar is crucial, which this tea can help with.

16. Mull berry

Mulberries are the sweet, hanging fruits from a genus of deciduous trees that grow in a variety of temperate areas around the world

Increase Circulation

The high levels of iron content in mulberries can significantly boost the production of red blood cells. This means that the body will increase its distribution of oxygen to important tissues and organs, thereby helping to boost metabolism and optimize the functionality of those systems.

Regulate Blood Pressure

Resveratrol is a very important flavonoid that directly affects the functioning of certain mechanisms in blood vessels, primarily making them less prone to damage by angiotensin, which can cause blood vessel constriction

17. Plum

They are juicy and delicious fruits that belong to the genus Prunus of the Rosaceae family which also includes peaches, apricots, and nectarines

Treat Obesity

Plum extracts are valuable for treating obesity and other complications associated with obesity. A 2017 study published in the Journal of Obesity & Therapeutics has shown that consumption of stone fruits such as plums helps in fighting metabolic syndrome, due to the presence of bioactive compounds

Maintain Healthy Nervous System

Plums contain vitamin B6, which helps in the transmission of nerve signals and aids in the smooth functioning of the nervous system. They also help in the normal growth of the brain and assist in the formation of mood influencing hormone

 18. Papaya

Papaya or pawpaw is a cerise-orange colored juicy fruit, which is not only fragrant and delicious but also very healthy.

Prevents Infections

Papayas are effective for killing intestinal worms, thereby avoiding infections and complications associated with them.

Relieves Toothache

A paste of fresh papaya roots can be rubbed onto the teeth and gums to get relief from toothaches.

Reduces Acne & Burns

The latex obtained from papayas is used to treat the areas on the skin affected by acne. The fleshy side of the papaya skin can be used as a mask to cure acne.

19. Pomegranate 

Dental Care

Pomegranates, with their antibacterial and antiviral properties, help reduce the effects of dental plaque and protect against various oral diseases.

Treat Anemia

Healthy blood flow can be maintained in the body by consuming these fruits. Pomegranates supply iron to the blood, thus helping reduce symptoms of anemia like exhaustion, dizziness, weakness, and hearing loss.

They also help ward off infections. According to a study cited in the National Institutes of Health, patients who were given pomegranate juice three times a week for a year had fewer hospitalizations for infections and fewer signs of inflammation, compared with patients who got the placebo.

20. Water Melon

Treats Kidney Disorders

Watermelons contain a lot of potassium, which is very helpful in cleaning out the toxic depositions in the kidney. Moreover, they are helpful in reducing the concentration of uric acid in the blood, thereby reducing the chances of kidney damage and the formation of renal calculi. 

Prevents Macular Degeneration

Research at the School of Biological Sciences, Royal Holloway, University of London, UK, suggests that carotenoids help keep the vision health intact. Don’t worry about eye health and macular degeneration if you eat plenty of watermelons. Thanks to the beta-carotene, vitamin C, lutein, and zeaxanthin, your eyes are well protected.