Fruits, goldmine of vitamins, minerals and fibre are ideal to consume at least 4-5 servings in a day. Since they are in the natural form, account for largest part of water and 100% bad cholesterol free, it's much easier for the body to process and absorb the vitamins and minerals from the fresh fruit.
Apples
A fruit with lots of fibre, vitamins A, C, E and folate. Available in green, red or yellow skin when ripe. Apples reduce the risk of colon cancer, prostate cancer and lung cancer. They also help with heart disease, weight loss and controlling cholesterol.
Bananas
Long thick skinned fruit yellow in colour when ripe. Good source of fibre, potassium, vitamins A, C, B6, E & folate. Unripe or green bananas are used in cooking.
Mangoes
Mangoes contain phenols, this phenolic compound have powerful antioxidant and anticancer abilities.Mango is high in iron, pregnant women and people with anemia are advised to eat this fruit regularly.Mango is effective in relieving clogged pores of the skin.It is also valuable to combat acidity and poor digestion.Mango is high in antioxidant and low in carbohydrates.Mango is a rich source of vitamin A(beta-carotene), E and Selenium which help to protect against heart disease and other ailments.Other cases where Mango is beneficial are Kidney problems including nephritis, Fever,Respiratory problems,Constipation.
Cherries
small round fruit with a seed, red or black in colour when ripened. Cherries always have to be ripe to eat. Cherries contain anthocyanins that reduce pain & inflammation.
Kiwi
Though this fruit is not common,Hotels use this one very usually.A rich source of vitamins A, C, E, B - complex, calcium, iron and folic acid, kiwi is a small oval fruit with thin brown skin, soft green flesh and black seeds. The skin is a good source of flavonoid antioxidants.
Lime
Lime or lemon is the most cultivated citrus fruit with green to yellow colour loaded with vitamins A, C and folate. Juice of lime is good for detoxification and has antioxidant properties.
Peach
Round juicy fruit with a yellowish red skin & flesh having a taste of acidic tang and sweetness contains a rough stone. Always to be picked and eaten ripe.Peaches help make the skin healthy and also add color to the complexion.It has been seen that consumption of peaches helps in the removal of worms from the intestinal tract,Being rich in Vitamin A, peaches might help prevent cancer in organs and glands with epithelial tissue,Peaches comprise of more than 80 percent water and are a good source of dietary fiber, making them good for those trying to lose weight,Consumption of peaches, on a regular basis, can keep your bowel movements regular and even prevent straining.
Orange
A round thick-skinned juicy edible fruit that is a reddish-yellow colour when ripe with sweet to sour flavour. Peeled and eaten fresh or squeezed to make juice. Contain vitamin C, flavanoids, provides pectin and rich in sodium when ripened in sunshine.
Plum
soft round smooth-skinned fruit with sweet flesh and a flattish pointed stone. It is high in carbohydrates, low in fat and calories. An excellent source of vitamin A, C, calcium, magnesium, iron, potassium, fibre and free of sodium and cholesterol.
Papaya
A melon like fruit with yellow- orange flesh with dozens of small black seeds enclosed in skin that ranges in colour from green to orange. Either round, pear-shaped, or long like a banana. Rich in vitamins A, B, C, and D; calcium, phosphorous and iron. It is high in digestive properties and has a direct tonic effect on the stomach.
Strawberry
A triangular shaped red colour fruit. It is one of the richest sources of Vitamin C and fibre. It has high content of sodium and iron. It helps in whitening of the teeth. Used to relieve rheumatism.
Pomegranate
Pomegranates contain many vitamins and nutrients necessary for the body to function properly and stay healthy in the long run. One medium-sized fruit contains 100 calories,1g of dietary fiber, equal to 4 percent of the ,recommended daily value,4 percent recommended dosage of vitamin A,15 percent daily value of vitamin C,2 percent daily value of iron.These vitamins are important to daily bodily functions, but the most important health benefits of pomegranates are antioxidants. Pomegranates contain three times as many antioxidants as red wine and green tea. In fact, they contain the most antioxidants of any natural food.
Watermelon
a type of melon with smooth exterior rind and juicy sweet red interior flesh. Extraordinarily refreshing to drink as juice or eaten when ripe and fresh. Valuable for minerals, vitamins and sugar with useful amount of fibre and iron.
Fruit can also benefit many people wanting to lose weight. Energy consumption is thought to be mainly influenced by the palatability, fiber content, density of energy and the variety of foods. Eating fruit has the benefit of affecting some these factors. Fruit is also low in sodium so they help reduce the chance of gaining water weight.
Providing you are eating about one-third of the diet as fruits & vegetables, you should notice rapid weight loss because the ample fruit consumption helps fill the stomach faster encouraging less high calorie foods to be consumed. The total calorie consumption will automatically reduce even if we are eating plenty of fruit and vegetables. There is such a variety of fruits available that many can be freely eaten without consuming too many calories thereby controlling weight more effectively.
Potential health benefits of eating fruit...
⇨potential for weight control
⇨more energy for exercising
⇨reduced risk of cardiovascular diseases
⇨reduced risk of developing cancers
⇨lower blood pressure
⇨potential to lower cholesterol
⇨reduced change of developing type 2 diabetes
⇨potential to slow down age process
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