It is not without scientific evidence or data that all medical journals publish on the importance of eating fruits. Fruits are loaded with vitamins, minerals, anti-oxidants and phyto chemicals which help you in digestions and keeps cholesterol and blood pressure under control. Fruits also help prevent certain rare types of cancer and stroke. Eating a rich variety of 7-8 carvings of fruit everyday can keep you young and healthy. Pregnant women can have a healthy assortment of fruits to facilitate a healthy delivery. The multi benefits that are laden with fruits cannot be supplemented with a vitamin pill.
Fruits help in maintaining a fabulous skin as well the texture of your hair. It keeps your glands free from impurities and helps retain your youth. It keeps you fresh and active for most part of the day. Since fruits contain soluble fiber and simple to break down glucose, the same gets absorbed or digested by the body easily. This explains the reason why a bowl of fresh fruits give you an instant dash of energy.
A look at few fantabulous fruits and the magic it weaves into your body.
With a changing lifestyle, the dynamics of your genetics also dramatically changes. You can protect your skin and hair against infections, minimize acne and help you get beauty from within. Here are 7 great foods which help you do so.
These high calorific nuts are best for health as they contain mono unsaturated healthy fats rather than unhealthy saturated fats. Plus almonds are power packed with Vitamin E. Vitamin E is a collagen protein which helps renew dead skin with newer looking skin. Almonds are great for nourishing your hair as well. When you apply almond oil to the tip of your split ends, the dull unhealthy hair vanishes. And the volume and bounce of your hair improves main fold.
Fruits keep you fresh and energetic all day long. You get a healthy as well as glowing skin with consumption of fresh fruits. They are packed sources of nutrients in the form of vitamins, minerals, antioxidants and what not. Ten exclusive reasons as to why you should add fruits and veggies to your daily diet.
Color and texture
Fruits and veggies add a dash of color to your plate. Each colored fruit has a special significance attached to it. For example, purple colored black berries have anti-oxidants and flavonoids called anthocyanin which helps prevent stroke and rare forms of cancer. And so as purple colored brinjals. Tomatoes luscious red in color are rich sources of fiber and vitamin C. You develop a very good level of immunity which prevents inflammation getting clogged in the respiratory tracts. That acts as a protective shield against cold and cough.
Why fruits are considered nutritious?
Fruits are the form of edible food which you can consume in a completely raw form. You simply don’t have to cook them or process them. Thus the nutrients present in a bowl of fruits like potassium, calcium, iron, zinc and multi vitamins can be directly absorbed by the body. The consumption of nutritious fruits helps prevent the outcome of so many chronic diseases. Fruits are easily digestible and provide you with the right amount of glucose which is transformed into instant energy. The body’s immune system improves and hence metabolic functions are performed by the body without any hassles.
Consuming fruits the healthy way is linked to a lot of anti-ageing properties. When you take fruits like blue berries or straw berries as a part of your daily meal, your heart remains youthful and at the same time, you get complete protection from certain types of cancers. When you eat fresh fruits, your body emits happy feel hormones. The same feel when you eat a cup of your favorite flavored ice-cream or a fun filled dessert. The happy feel hormones keep your mind fresh and agile. Depression, anxiety or hyper tension is completely got rid of with a bowl of fresh fruits coupled with 30 minutes of deep breathing exercises or meditation. Your body gets an overall relaxing effect.
Certain specific benefits of consuming fresh fruits are as under
- Fruits are low in calories and fat. Plus they contain simple sugars, fiber and vitamins which are essential for the wellness factor of your health.
- When you consume bountiful fruits that nature has got to offer, you get an adequate dose of dietary soluble fiber. And this keeps cholesterol levels at bay.
Fruits contain many anti-oxidants like poly-phenolic flavonoids, vitamin C and anthocyanin. These help you in preventing certain types of cancers, oxidation stress and heart related ailments. They also fight against infection producing bacteria and help in making your immune levels stronger.
Anthocyanin are flavonoids which help in concentrating in areas of the body just underneath the skin. They provide you with healthy radicals which prevent hair fall, depression, ageing and gives you protection against cancers as well.
These are present in fruits like blue berries, green/black grapes, mulberries, acai berry, black berries and in many other vegetables featuring blue or deep purple color. Colored fruits and vegetables are linked to a lot of nutritional and medical benefits.
Frits provide you with better health and immunity levels. They are in fact power packed sources of vitamins, minerals, anti-oxidants and micro-nutrients. A lot of medicines are prepared from plant or fruit extracts owing to the micro-nutrient content.
In general by having a bowl of healthy fruits you prevent yourself from ailments such as wrinkling of skin, hair loss, memory loss, Alzheimer’s disease, color cancers, retinal disorders and osteoporosis. The list of benefits arising from having fruits is simply end less.
You can gift a pack of nutrition and good health to your loved one in the form of exciting fruit hampers, UK. Your recipient can also get the health benefits what you get on consuming them.
How much fruits do you consume daily?
The US health and nutrition department suggests that you can eat any serving of fruits every day. The nutritional or calorific requirement however differs from person to person. For example, if a person is diagnosed with sugar, then he/she can refrain from eating fruits which are too sweet like pine-apples or mangoes.
On a daily basis you can have an assorted array of 250 g of fresh fruits. This includes the clean and edible portion after discarding peels, seeds, etc.
Selection of fruits
You can select fruits depending on their bright colors, freshness, flavor and heaviness. The fruits should be heavy on your hands. This implies their wholesomeness and bountifulness.
Dry fruits are rich source of nutrients such as vitamins and minerals. Consumption of some dry fruits daily enhances the overall bioavailability of nutrients. Try raisins (dried grapes), apricots, dates, figs, tamarind, etc which are indeed very good iniron, calcium, zinc, selenium and manganese.
This overall guide helps you in deciding what kind of fruits are linked to health benefits and how you are supposed to consume them.
The amount of fruit in-take differs from individual to individual. If you consume fruits daily, it is very healthy. The quantity of fruits which you need to consume depends on age, sex and amount of physical activity.
A chart gives you an overall approximation of daily in-take of fruits
- Kids who are 2-3 years old need 1 cup of fruits.
- Children between 4-8 years old need 1 to 1.5 cups of fruits
- Girls in the age group of 9-13 year olds and 14-18 year olds need a cup or one and a half cups of fruits.
These can include fruits like apples, bananas, kiwis, grapes and oranges. A mix of apricots, plums, peaches, guavas and strawberries also add to exotic assortment of delicious fruits.
- Boys who are in the age group between 9-13 and 13-18 year olds require fruit bowls varying 1.5 to 2 cups.Like-wise you can refer to a nutritional or a dietary chart indicating the daily requirements of Young as well as old men and women.
The quantity of recommended amount of fruits are meant for people who get less than 30 minutes of physical activity. Day to day normal activities do not come under this category. Physical activity refers to walking, cycling, swimming, running, etc.
If you do a proper work out for 30-45 minutes every day or at least 4 days in a week, then you can consume more amount of fruits but with minimal effect on calorific values. Say for example, an athlete who practices running for 6 hours a day may require 4 cups of high calorific fruits, 4 yolks of eggs and 2 cups of yoghurt as he/she indulges in heavy physical activity.
You can gift exciting array of assorted fruit baskets, New Castle keeping the recipient’s daily set of activities in mind. Gifting fruits is synonymous with gifting vital nutrients and minerals to the loved ones. After all, good health precedes the importance of wealth.
Fruits can be consumed for overall improvement of skin and hair texture as well. Vitamin A and Vitamin E are major nutrients for the nourishment of skin and hair. Fruits rich in these vitamins can help you get the glow from within. If you also consume foods rich in iron and calcium, you can prevent premature greying of hair. And calcium is detrimental to maintaining healthy bones and strong teeth.
Women above 30 years of age are more prone to osteoporosis and dental related problems owing to decline in the amount of calcium present in the body. Consumption of fruits rich in calcium and folate including green leafy vegetables can help prevent this underlying condition.
Again consumption of fresh fruits makes your body feel fresh. You feel more energetic and agile and are able to complete your daily activities without the huff and puff. Guys who consume double cheese burgers and pizzas may feel sluggish rather than energetic.
These pointers are given for you to understand the importance of consuming raw un-cooked food.
You need to have fruits the healthy way. When you consume fruits in a processed form or as canned juices, most of the nutrients available in the fresh fruits are lost. For example, the fiber content is entirely lost when you make the fruit into a juice. And potassium, magnesium, zinc and iron are considerably lost out when fruit juices are processed and canned into bottles. There is a healthy way of consuming fruits. Here are general tips which can help you do so
- Keep the whole some fruits on the table if you are going to consume the same within an hour or so.
The reason being cut fruits can get oxidized. All important nutrients and minerals get wiped out when exposed to the open air or room temperature for long. In that case, it is better, you put fresh fruits in air tight containers or porcelain bowls before you put them in the refrigerator.
- Seasonal fruits are always fresh and inexpensive. Plus all the flavors and minerals are retained in these fruits better than stored ones.
- In case you are opting to buy fresh fruits, buy ones that are deep frozen as the nutrients in fruits remain intact.
- Precut fruits like melons and pineapple chunks need to be consumed immediately upon purchase. Don’t store these for long.
What kind of fruits are ideal during meals?
You can make a healthy breakfast by including fresh apples, bananas or strawberries to oatmeal or corn flakes. These act as a good appetizer and is filling as well. You don’t feel hungry for long.
You can add fresh strawberries and kiwi fruits with low fat yoghurt or cream for a whole some breakfast.
If you are taking meals from an office cafeteria, then you can try your hand with a mix of tangerine, bananas and grapes else you can pick apricots and fresh pineapple chunks from the salad bar. Your appetite is half full and you don’t have a craving to eat double cheese pizzas and fatty burgers.
For dinner, you can try having a glass of fresh orange juice or have a fresh fruit salad with a combination of apples, celery, walnuts and peaches along with a low calorie salad dressing.
You can keep a mix of dried fruits in your desk or bag. Cashews, raisins, dried apricots, blue berries, dried plums, blackberries and walnuts make great crunchy snacks. You can gift attractive dry fruit baskets for Christmas to loved and dear ones.
You can also try adding apple sauce to substitute peanut butter for having along with bread sandwiches. Makes a healthy snack and keeps your appetite full. Similarly high calorific cheese can be substituted with a low calorie variant of mayonnaise.
Add a better twist to eating fruits in order to make it more appealing
You can try making a delicious fruit smoothie with a fat-free or low fat milk or yoghurt and can include fresh frozen fruits like strawberries and peaches. You can also try adding bananas, mangoes or apples for a super creamy smoothie combination.
These are exciting ways and means of eating fruits in a better and also in a healthier way.
Oranges are known as tangerine in parts of Europe and the UK. It belongs to the category of citrus fruits. Other fruits belonging to the same category include grapes, lemon and other variant of orange species known as mandarin oranges. The botanical name of the fruit is Citrus sinensis.
These tasty and luscious fruits can be eaten in a raw form and you can savor in the form of fresh juices. Orange juice provides you with instant energy. Marmalade jams are made from the fresh peel of oranges. Cakes or puddings are made from the peel as well. You can dry peels of oranges and use the same as a face-pack in order to get a glowing as well as a youthful skin. A lot of skin creams have orange extracts as a main ingredient to replenish damaged or worn out cells of the skin.
Health benefits of oranges
• Nutrients present in oranges are plentiful in nature. The fruit is low in calories and has no sources of cholesterol. It has dietary fiber which absorbs fat or cholesterol from the body.
• The dietary fiber takes away toxin chemicals from entering the colon of mucous membrane. It prevents forms of colon cancers thereby.
Oranges like other citrus fruits are excellent sources of vitamin C. Vitamin C helps in building your overall immunity and prevents inflammations near the nasal area or in the lungs from accumulating and causing infections.
The phyto-chemicals or nutrients present in oranges include hesperetin, naringin and naringenin. It provides useful anti-oxidants to the body responsible for overall growth and body development.
• Oranges are very good sources of Vitamin A and is enriched with alpha and beta carotenes. Vitamin A helps you maintain good vision and has a healthy effect on mucous membrane.
Citrus fruits in general are known for their wholesome nutritive properties and has many health benefits. The soluble and insoluble dietary fiber helps prevent cancers, obesity, arthritis and coronary heart diseases.
Selection and storage
Buy oranges fresh from the organic farm. These oranges are rich and bright in color, wrinkle free, feels heavy for their size and have a nice fresh aroma. Oranges can be kept a room temperature for over a week. And can be kept inside the fruit/vegetable compartment in a fridge for over two weeks. Fresh juices have to be kept in air-tight jars. Preferably friendly plastic containers can be used to enhance the freshness and nutritive value of the juices.
1. Oranges are great addition to green as well as fruit salads.
2. Orange fruit juice can be a refreshing drink which keeps you energetic and active for the rest of the day.
3. Oranges are used in the preparation of jams, juices and jellies.
4. Orange peel which has a zest factor attributed to it is used in the preparation of popular dishes. It has a rich flavor when added to various cuisines.
Having discussed the great benefits of oranges, you must be pretty convinced to arrange Fruit baskets delivery, UK as oranges form the core assortment pick.
Bright red raspberries are the most popular among berries grown all over the world. These bountilicious berries are laden with essential nutrients, minerals and vitamins which help you in maintaining good health.
The botanical name of plant is “RubusIdaeus”. The berry grows well in regions which have a temperate climate. It used to be cultivated in predominance in parts of Europe. Now the plant derived berries are widely cultivated in parts of Poland, United States, Germany and Chile.
Health benefits of raspberries
a) Yummy and delicious raspberries are low in calories and saturated fats but are rich in dietary fiber and antioxidants.
b) These berries are laden with phytonutirents such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. These flavonoids have potential benefits and build substantial resistance against life causing diseases like cancer. It also prevents ageing, inflammatory and neuro degenerative diseases.
c) There is a low calorie substitute for sugar that is derived from raspberries. The low calorie product is named Xylitol. It gives you 9.6 calories per table spoon as against sugar which has 15 calories per table spoon. Hence the substitute derived from the extract of raspberries is very good for patients suffering from diabetes.
d) Fresh raspberries are excellent sources of Vitamin C which prevents you from inflammatory conditions and helps build your immunity system. You don’t catch colds or sinuses frequently.
e) These are a storehouse of anti-oxidant vitamins like A & E plus rich sources of alpha and beta carotenes. These prevent free radicals from mixing with oxygen in the lungs which result in ageing and various forms of chronic diseases.
f) Raspberries contain a good amount of minerals like copper, iron, potassium, manganese and magnesium. Potassium helps control blood pressure and keeps your heart healthy. Copper is needed by the body for production of red blood cells. Manganese acts as a co-factor in production of anti-oxidant enzymes which result in healthy functioning of the body.
Selection and storage
Raspberries are available in farms and organic stores round the year. However the peak season for availability of fresh rasp berries is between the months of June to October.
These are available in colors like red, black, purple or golden yellow. These have to be consumed fresh as soon as you purchase as raspberries are highly perishable. You need to clean it with clean running water and remove spoilt ones as the germs can pass on to other healthy rasp berries as well. When you store these in air tight containers in deep freezers, the shelf life for these berries is slightly longer.
- Fresh raspberries are a great addition to fruit salad. You can further top it up with a fresh cream or yoghurt dressing.
- You can enjoy these luscious berries in between meals.
- Raspberry is used in pastries as well as in preparation of ice-creams and smoothies.
You can arrange to deliver fruit baskets of attractive raspberries to friends and relatives. Order a nutrient hamper online this festive season.