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Fruit Secrets

by Sharon Hopkins

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A good health is desired by every individual living under the sun. An apple a day not only keeps the doctor away but also keeps the diseases at bay. It is very important to include at least 3-4 servings of fruits in a day’s diet.

But remember besides apples, variety of seasonal fruits should also be included. Fruits are the store house for various vitamins, minerals and natural phytochemicals which are required by our body for good health and nutrition. Moreover they contain almost negligible fat content and are low in calories, thus are an ideal food for weight watchers.

It is comparatively simpler for our body to absorb these important nutrients from fresh ripen fruits than any other food. Preferably eat all the fruits in whole form with their skin (whenever possible), to gain maximum nutritional benefit. Also remember not to club fruits with your main meals; always have a 2 hours gap between your meals and eating fruits.

Secrets revealed –

Fruits contain 90-95% water, which have a diuretic effect on the body and help eliminate the toxins and nitrogenous wastes from the body.
Most of the fruits are low in sodium and high in potassium, which is an important mineral and helps to maintain normal blood pressure and heart function.
Apples are an excellent source of fiber. The fiber present in fruit not only have a laxative effect on the body to relieve constipation but also gives a feeling of satiety by adding bulk to the diet which is beneficial in conditions like diabetes mellitus, heart diseases and obesity. Fiber also has cancer protective activity, combat bowel irregularity, and prevent diverticulitis and colon cancer.
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.
Beta carotene and lycopene from apricots take care of the heart health by preventing oxidation of LDL cholesterol.
Bananas are a very good source of potassium, vitamin B, vitamin C, manganese and dietary fiber.
According to recent studies including cherries or cherry juice in diet helps to relieve the symptoms and pain caused in gout, arthritis and joint inflammation.
Saponins – glucose based compounds present below the skin of grapes also promises heart health.
Kiwifruit is a very good source of vitamin E that is an important fat-soluble antioxidant which when combined with water-soluble antioxidants provides free radical protection on all fronts.
Papayas are rich in very powerful antioxidants vitamin E, vitamin C, vitamin A and vitamin D. These antioxidants helps prevent oxidation of LDL cholesterol which if not taken care of can stick to and build up in blood vessel walls forming dangerous plaques leading to atherosclerosis, heart attacks or strokes.