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Why you should include fruits in the diet?

June 17, 2016
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Humans during their evolution, for most of the time, have consumed lean meat, fruits and wild vegetables; and they were physically active. The diet was rich in nutrients and poor in energy. However, over past 50 years the pattern has reversed. Now we consume diet which is rich in energy and poor in nutrition. In addition, we do much less physical activity than our ancestors did.¹ Diet poor in nutrition may be one of the most important causes of diseases in our society. There is an answer to this problem, which is easy as well. The answer is, consume more fruits.

If adequate fruits and vegetables are consumed daily 2.7 million deaths can be prevented

Following are the reasons why you should include fruits in your every-day diet.

Fruits are rich in nutrients: Fruits are rich in vitamins (C, A, B, thiamine, niacin, E), minerals, and dietary fiber. Fruits along with vegetables and nuts can provide 91% of vitamin C, 48% of vitamin A, 27% of vitamin B₆, 17% of thiamine, and 15% of niacin.²

Consumption of fruits can decrease diseases: Fruits and vegetables can decrease non-communicable diseases (meaning not caused by infection). Fruit consumption can help to prevent heart diseases, diabetes and some cancers.³ Vitamin C present in citrus fruits is a good anti-oxidant and can help in decreasing stress.⁴

Fruit consumption is good for baby in the womb: Having fruits during pregnancy can help to prevent birth defects and can make immune system of the baby strong.³

Can decrease body weight: Since fruits are rich in nutrients and fibres and poor in calories; fruits can help in decreasing body weight.³

Can prevent early death: Estimates suggest that if adequate fruits and vegetables are consumed daily, 2.7 million deaths can be prevented.³

Fruits are good for bowel: Fruits rich in fibre improve bowel movements and relieve constipation. Gastric diseases like diverticular disease are less common if you eat enough fruits.⁵

Fruits can help you get glowing skin: Betacarotene, vitamin C and lutein found in fruits can help in fighting anti-oxidants improving skin health. Phyto-estrogens present in fruits can improve skin health as well.

Research clearly shows benefits of fruits in our diet and the benefits are compelling towards the use of fruits in diet. There are few more things to be considered while consuming fruits, those are – fruits should be as fresh as possible and should be devoid of harmful chemicals and pesticides.³ Most scientists argue that fruits are to be consumed irrespective of presence of pesticides/chemicals as the benefits are higher than harm caused by pesticides/chemicals.¹

Rinsing fruits and vegetables thoroughly and washing fruits in water added with 2 tsp of vinegar can remove pesticide and chemical residue from fruits. To remove wax, you can put fruit in hot water for 30 seconds and wipe the softened wax with clean cloth.

Thus, to stay healthy include fruits in your diet. How much should one eat daily? About 200 gm of fruits and 200 gm of vegetables.³

The content developed by Scientific Angle Publications LLP

Disclaimer: This article is for educational purpose only. Please consult a qualified doctor before taking any decisions regarding recommendations in the article or for more information.

References:

1. Halpern G, Schor E, Kopelman A. Nutritional aspects related to endometriosis. Rev Assoc Med Bras. 2015;61(6):519–523.

2. Kader A. Importance of fruits, nuts, and vegetables inhuman nutrition and health. Perishables Handling Quarterly. 2001;106:4–6.

3. Pacific regional workshop on promotion of fruit and vegetables for health – PROFAV Nadi, Fiji, 20-23 October 2014. World Health Organization.

4. http://www.pcrm.org/health/health-topics/how-to-eat-right-to-reduce-stress

5. http://patient.info/health/eat-more-fruit-and-vegetables

6. http://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin