Daily in-take of fruits based on age, sex and amount of physical activity

Standard

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.

tropical-bounty-fruit

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.

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