Have you ever heard before that good health is more than wealth? Well, in order to enjoy a happier and fuller life, you need to put your health forth. For this reason, you need to start eating healthy so as to develop a happy body and mind. Many times, fruits are considered as nature’s best gift to mankind and many nutritionists have recommended eating at least two serves of fruits and vegetables each day for a healthy living.
According to a study by researchers from the University of Warwick, more fruit and vegetable intake can substantially make you happy. Fruits are indeed life-improving medicines with the necessary nutrients such as vitamins, minerals, and antioxidants among other micronutrients obtained from plants. They make part of an extensive meal with tasty flavors and distinctive nutrients that ensure your body is always fit, rejuvenated and free from attack by diseases.
Before we look at the five fruits you should always consider for a healthy living, let’s first look at some of the nutritional benefits of including fruits in your diet.
• Low-calorie Content
Fruits have low calorie and fat content with such components as Vitamins A, C, and E, simple sugars, and fiber which help to boost the overall health and well-being.
• Packed with Soluble Dietary Fiber
Fruits contain a lot of soluble fiber that helps in preventing the accumulation of fats and cholesterol in the body. This will also help in smooth movement of the bowel thus preventing issues of constipation.
• Numerous Antioxidants
There are many antioxidants found in fruits such as Vitamin C, anthocyanins, and polyphenolic flavonoids. All these are crucial in the body to help in preventing diseases, oxidant stress and cancers. On the other hand, the antioxidants have the ability to help in fighting against common ailments attacking the body through enhancement of the immune system. It is through an enhanced immune system that your body is able to detect foreign microbes or chemicals that usually trigger inflammation in the body. Remember that most of the major diseases like cancer, depression, arthritis, heart disease and diabetes among others have been linked to chronic inflammation. Vegetables and fruits thus make up the best anti-inflammatory foods recommended to help fight inflammation.
On the other hand fruits rich in blue pigments such as acai berries, blue & black grapes, chokeberries, blueberries, and mulberries, also offer a number of health benefits. Most of these fruits serve as anti-oxidants to help get rid of free radicals in the body thus preventing the body from aging, infections, and cancers. It is advisable to consume fruits as a whole because most of these pigments are found underneath the fruit skin.
• Rich in Essential Micronutrients
The ultimate benefit of fruits comes from the fact that they are rich in minerals, vitamins, pigment anti-oxidants and micro-nutrients which all together help in improving the quality of life by rejuvenating the body in general.
Here are some of the types of fruits you need for a healthy and happy body
Apples
This is a type of fruit that is known for its numerous nutrients. Scientists have even suggested that the fruit is vital for growth, development and general well-being. The fruit has low-calorie content with 100g of fresh fruit providing only 50 calories. While it is full of soluble dietary fibers that prevent the absorption of bad cholesterol into the body, it also helps in preventing damage to the colon membrane from cancer-causing chemicals.
This fruit is also rich in antioxidants that help in protecting the body against free radicals. Plenty of vitamin C in Apple fruit is essential in boosting the immune system that fights against infectious agents and pro-inflammatory free radicals.
Small traces of minerals such as potassium, phosphorus, and calcium also serve as part of the crucial component of body fluids and cells that help in regulating heart rate and blood pressure.
Blueberries
According to a research study by the American Journal of Clinical Nutrition, regular intake of mixed berries like strawberries and blueberries helps in improving the HDL cholesterol level, improving vascular function and lowering blood pressure. This then confirms how important this fruit is when it comes to heart health. Nutritionists have attributed such benefits to the diverse range of health-promoting plant compounds, polyphenols found in blueberries.
Blueberries are also known to be amongst the highest antioxidant value fruits available. Such phytochemical compounds found in blueberries help in fighting against free radicals from the body thus protecting the body from aging, cancers and other infections.
Among other benefits of blueberries are lowering blood sugar and control blood-glucose levels due to the presence of a chlorogenic acid as part of the compounds found in the fruits.
Presence of Vitamins A, C and E altogether serve as potent antioxidants that will help get rid of free radicals in the body.
Avocado
This is a flavorful fruit high in mono-unsaturated fats and calories that help to keep the skin moisturized thus preventing skin hyperpigmentation, aging and reducing inflammation, rich in dietary fiber, minerals, and vitamins. The fruit is a nice source of unsaturated fatty acids and omega 6 that protects the skin from external damages especially the UV rays.
Grapes
These are known as world’s most abundant fruit that helps prevent heart disease and high body cholesterol. This is attributed to the abundance of antioxidants quercetin and resveratrol and various minerals including potassium and iron which help in fighting anemia and muscle fatigues. Taking the red or purple grapes on a regular basis can thus supply the body with several healthy compounds needed in the body.
Bananas
This fruit is preferred as a healthy on-the-go snack rich in potassium and fiber to provide lasting energy to keep you active throughout the day. The good thing with bananas is that they do not contain fat or salt. The fruit has many benefits including but not limited to removing warts, teeth whitening, getting rid of splinters and restoration of dry hair among others.
Conclusion:
Healthy eating is the only way to start getting rid of ups and downs throughout the day. These Fruits and Vegetables are an essential part of a healthy lifestyle that will make you feel empowered, healthy and happy. There are many fruits with different health benefits, so you need to pick your fruits carefully.