25-08-2017, 09:32 PM
Significance of Fruits in a Healthy Lifestyle
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INTRODUCTION
Being healthy is not merely the absence of diseases, rather is the physical, mental, and social well being of an individual. A healthy lifestyle is one that incorporates in itself a variety of aspects, such as a balanced diet, regular physical activity, a peaceful mind, pollution free surroundings, and pleasant socialization among others.
A Balanced diet plays an important role in the health of an individual. Appropriate servings of carbohydrates, fats, proteins, vitamins, and minerals in the food we eat; provides us with energy, nourishes our body, and prevents diseases. A nutritious diet ensures well being, helps to maintain a healthy Body Mass Index (BMI), and reduces the risk of several debilitating diseases like cancer, diabetes, stroke, etc.
Fruits are a vital source of vitamins and minerals for our body. Fruits, fresh or dried have been natural staple diet for human beings since ancient times. Replete with minerals, vitamins, and enzymes, they are easily digestible.
Eaten raw or consumed as fresh juices, fruits are an excellent way to replenish the moisture level in a body. The vitamins and minerals in fruits prevent ailments, stimulate rapid healing of illnesses, and assist in fast clotting of blood on wounds. Fruits are also completely free of bad cholesterol, so are an important substitute to food itineraries for people on salt-free diets. The roughage and fibers in fruits cleans the digestive tract and aids easy bowel action. Also many fresh fruits and juices refresh moods and rejuvenate spirits.
Fruits like apple, lemon, orange and pomegranate aid in proper functioning of the heart. Nutrients in apples, dates and mangoes sharpens memory, prevents exhaustion, hysteria, insomnia and mental tension. All forms of berries are rich in iron, phosphorus and sodium; and thus assist in blood building and nerve strengthening. Lemons are good for liver ailments, indigestion and rheumatism. Watermelons are good kidney cleansers. Pineapple and pomegranates help in soothing inflammation of nose, throat, hay fever and other chronic or bronchial ailments. Grapefruit juice is an effective aid for common cold. Fresh and ripe fruits like grapes, apples, bananas and figs are good for all brain deficiencies. Guavas, papaya, and oranges are an excellent source of Vitamin C and carotene, which converts to Vitamin A in the body. Dry fruits like apricots, raisins and dates are a storehouse of calcium, iron, essential for strengthening of bones and good blood respectively. Even the kernel of walnut is a helpful remedy for weakness of the brain.
IMPORTANCE OF FRUITS
At least 3-5 servings of fruits should be consumed by us daily in a balanced diet. The following points explore the underlying benefits of fruits in a healthy lifestyle.
The healing effect of Fruits
Fruits are rich sources of vitamins and minerals. These help in prevention of various diseases, and provide relief in pain. Proper levels of these nutrients in our body aid against exhaustion, hysteria, insomnia and mental tension, inflammation of nose and throat, hay fever and other chronic or bronchial ailments. Liver problems, indigestion and rheumatism can also be cured via their help.
Rich in Fiber
A diet rich in plenty of fiber helps against corpulence, high blood pressure, and other factors that increase the chance for a heart disease. The American Heart Association advises to consume 25 to 30 grams of fibers out of fresh fruits and/or vegetables.
Fruits are 100% bad-cholesterol free
Bad-cholesterol is not good for our bodies and fruits(unlike animal products like meat and dairy), don’t contain bad-cholesterol. The roughage clears the digestive tract and aids easy bowel action.
Fruits stimulate the Memory
Fruit is the ultimate brain fuel. Fruits contain natural sugars, that stimulate the brain to think faster and recall information quickly. Studies also report that students can improve their exam results, simply by refreshing their minds with fruits or by energizing themselves via fruit drinks!
Consist of large amount of Water
Like 80% of our body is water, so does 80% of fruit consist! There is no other food than fruit on this planet that contains on average 80% water. Thus, fruits replenish and help in balancing the water content of our body.
Fruits make you feel better
Frequently depressed people are reported to get out of their depression slowly but surely after consuming substantial amounts of fresh fruits on a regular basis. Fruits have a mysterious healing effect on human beings. Even better is to drink a lot of freshly squeezed fruit drinks on a regular basis.
Ethical reasons to eat Fruits
Fruits don't have to be killed and slaughtered before you can eat it. The fruits are just hanging there waiting to be picked by you. This ethical argument (often used by vegetarians and vegans to not eat meat) claims that fruit is a non-animal food.
CITRUS FRUITS
Citrus fruits are nothing but acidic fruits that are rich in vitamin C content. There are different types of citrus fruits which have many beneficial effects on our health. Citrus fruits belong to the family called Rutaceae.
Examples of citrus fruits are: orange, lime, lemon, grapefruit, tangerine, citron.
Following are the health benefits associated with the consumption of citrus fruits:
1. Citrus fruits are rich in vitamin C content, acidic content and are good sources of minerals, carbohydrates and fibers.
2. They also contain essential nutrients like calcium, copper, folate, potassium, magnesium,
vitamin B6 required for the proper functioning of the body.
3. Citrus fruits have several medicinal and nutritive properties, which help in treating or
f ighting against several diseases.
4. Citrus fruits like lemons may help in reducing the pain caused due to bee stings.
5. Some types of citrus fruits may help in reducing the risk of cancers and heart diseases.
6. Orange, which is a rich source of vitamin C can prevent scurvy.
7. Some types of citrus fruits are sources of essential oils, which are used in perfumes and other cosmetic products.