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Healthy Diet Plans >>  Therapeutic Value of Different Foods >>  Fruits


Fruits are a healthy way to start your day. The saying “An apple a day keeps a doctor” is just not made to read in books. It is very important to respect the healthy gift of nature that is fruits. Besides apples it is important to include all varieties of seasonal fruits in your diet as the nutrient content of all fruits vary. The American Heart Association advises to have 5-9 servings of fruits and vegetables to get maximum health benefits and around 25g of daily fiber dose from them.

Reasons to have fruits in daily diet

  1. Fruits are natural food and like human body they also contain 80% water.
  2. Unlike other animal products fruits are very low in fats and 100% cholesterol free and have an ethical reason behind it as they are not killed or slaughtered before eating.
  3. Fruits are the healthiest foods available under the sun, so the price you pay is worth it.
  4. Fruits have healing effects for various diseases and it also stimulates memory.
  5. Fruits are low in calories, perfect for calorie counters and high in fiber which gives a feeling of satiety by adding bulk to the diet and helps to control high blood pressure, diabetes, cancer, obesity and heart diseases.
  6. The antioxidants present in fruits help to beat back the ageing process.
  7. Eating 3-4 servings of fruits on regular basis helps combat depression.

Important points to remember

  1. To maintain the nutritional value and gain nutritional benefits, it is always wise to eat fresh fruits preferably with skin.
  2. Fruit juices are also vary appealing, but they comparatively have more calories, sometimes also due to added sugar and are low fiber.
  3. According to recent studies consuming cherries or cherry juice helps to relieve the pain caused due to gout, arthritis and joint inflammation.
  4. Resveratrol found in red grapes and anthocyanin found in cherries, blueberries, kiwi, plums and blackberries helps reduce the risk of cancer and heart diseases at bay.  Guava, oranges, papaya and indian gooseberry are very good sources for vitamin C an antioxidant. Mangoes and papaya are excellent source for beta carotene.
  5. Eat fruits on empty stomach and never with meals, as fruits contain simple carbohydrates which are easily digested in the body. So when fruits are combined with meals, they tend to decompose in the process of digestion and the vital nutrients present in them are then not available to the body.
  6. Chew a piece of fruit when you have a sweet tooth; this will help you to curb your craving for sweet foods.
Submitted on January 16, 2014