Fruits are a rich source of essential vitamins and minerals, and they are high in fiber. They also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing fatal heart disease, cancer, inflammation, and diabetes.
OnlyMyHealth editorial team interacted exclusively with Deepti Khatuja, Head Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon as she recommends at least five servings of fruits and vegetables in a day for a healthy balanced diet. Such a diet helps in preventing various degenerative diseases that we see and build upon our immunity. So, that includes at least two fruits in a day and three servings of vegetables with different seasonal vegetables. Therefore, add at least one seasonal fruits into your everyday diet. Here are a few health benefits of incorporating atleast one fruit to your everyday diet.
Benefits Of Eating At Least One Fruit Everyday
1. Rich In Vitamins And Minerals
Fruits are a very good source of essential vitamins and minerals. Some of these vitamins are vitamin C, and vitamin A which helps the health to boost antioxidants that act as antioxidants, including the flavonoids which are majorly present in fruits. Fruits also further aid in preventing the formation of free radical and improving the immunity of an individual. If we talk about citrus fruits like lemon, orange, sweet lime, and cranberries, these are good sources of vitamin C. On the other hand, other fruits like orange and other yellow coloured fruits, they are good sources of vitamin A again. So it is always suggested to go for seasonal fruits until and unless it's a medical restrictive for an individual.
2. High In Potassium
Fruits are also a good sources of electrolytes like potassium. Potassium in the fruits actually reduces the risk of heart diseases and stroke by lowering the blood pressure, folate or folic acid helps in the body form red blood cells also the high potassium fruits include bananas, oranges, and cantaloupes.
3. Contains Bio-Chemicals
Fruits consists of good biochemicals known as the antioxidants which actually benefits the impact of increasing the immunity by acting as scavengers by cleaning up the free radicals which are being formed. Thus, fruits in turn prevents several mental health ailments. This is why it is important to incorporate them in our everyday routine life.
4. Rich In Fibre And Water Content
Apart from the aforementioned, fruits are very good sources of fibre and water content. This fibre actually gives a feeling of fulfilness providing satiety. It also lowers the risk of obesity which is a major malnutrition and sometimes even a cause for various degenerative diseases leading to cardiovascular diseases, and diabetes. Therefore, it is important that when rather than any preservatives nacking, you have fruits as snacking. It is not just fulfilling your nutritional requirements but also preventing from additional calories and obesity.
5. Antibacterial And Antiviral Properties
Apart from vitamins and minerals fruits also have a lot of antibacterial and antiviral abilities and these are actually very helpful in terms of our immune system. Fruits aids in preventing a lot of bacterial infections. Apart from this fruits also are a very good source of water and is helpful in seasons like summers, where you have a lot of sweat loss. Fruits take care of your body's dehydration.
Fruits have also been shown because of these antioxidant properties. They have also shown that they can inhibit the growth of strong carcinogenic nitrosamines and cancer cell proliferation, producing an enzyme activity which helps in regulating and maintaining the acid bed balance in our body. Hence, it is important that we should take at least one to two fruits in a day at least to keep ourselves healthy.