Fruit is known as the most important source of nutrients for the body, containing fiber, vitamins, and minerals. Let's learn about the benefits of eating fruit every day.
As mentioned previously, fruit has a myriad of health benefits, one of which is preventing the risk of diabetes.
Furthermore, fruit, which is rich in vitamins C and E, is known to be effective in maintaining healthy skin.
For more details, let's explore the many benefits of eating fruits in the following review!
Benefits of Eating Fruits Every Day
The health benefits of eating fruit seem endless.
According to the World Health Organization (WHO), approximately 2.8% of deaths, or 1.7 million people, are caused by a lack of fruit and vegetable consumption.
Consequently, the WHO recommends that everyone consume at least 150 grams of fruit per day.
Eating fruit will keep the body hydrated, improve digestive health, brain function, and increase body cell growth. Here are the benefits of eating fruit every day.
1. Maintaining Body Weight
The first benefit of eating fruit is that it can help maintain an ideal body weight.
Besides being eaten raw, consuming fruit is also suitable for a healthy diet.
Therefore, it is no surprise that fruit is often included in any diet plan.
Furthermore, fruit is rich in fiber, which takes longer for the body to process, keeping you feeling fuller for longer.
Some fruits are also known to contain polyphenols, which can increase insulin sensitivity, thus aiding weight loss.
2. Lowers Cholesterol and Blood Pressure
Besides aiding in dieting, eating fruit can also help lower cholesterol and blood pressure.
A type of soluble fiber called pectin is known to lower cholesterol by up to 10% and is found in fruits such as apples, grapes, oranges, and strawberries.
This can encourage your body to excrete cholesterol. Most of the benefits of these fruits are due to the fiber and antioxidants they contain.
3. Prevents Cell Damage in the Body
Several types of fruit are high in nutrients and antioxidants, thus preventing the formation of free radicals in the body.
Free radicals are the smallest compounds that contain an imbalance of oxygen and electrons. Therefore, free radicals can damage body cells.
Thus, the benefit of eating fruit is preventing cell damage in the body, as it contains several nutrients needed to avoid this, namely:
- Polyphenols.
- Flavonoids.
- Carotenoids.
- Vitamin C.
- Vitamin E.
- Phytoestrogens.
- Phenols.
4. Preventing and Overcoming Digestive Problems
When experiencing digestive problems, some people often look to fruit as a solution.
This is proven by the benefits of eating fruit, which contains a lot of fiber, which can meet the body's needs, thereby reducing digestive problems.
However, it should be noted that there are two types of fiber: soluble and insoluble.
When experiencing constipation, the body needs soluble fiber because it absorbs water in the intestines, making stool easier to pass.
Meanwhile, insoluble fiber helps increase the volume of stool in the intestines, making stool more solid and easier to push out.
5. Reduces the Risk of Heart Disease
A review of research studies found that eating fruit daily can reduce the risk of heart disease by 7%.
This is because some fruits contain bioactive compounds that have antioxidant and anti-inflammatory effects, which can help prevent heart disease and other chronic diseases.
6. Prevents Cancer
Besides reducing the risk of heart disease, eating fruit can also help prevent cancer.
Some types of fruit contain natural substances and are high in fiber, such as antioxidants that have a protective effect against cancer.
Eating fruit helps you feel fuller, which can lead to a more adequate diet.
Therefore, eating fruit can reduce the risk of cancer, such as colon, esophageal, kidney, liver, pancreatic, endometrial, and breast cancer (after menopause).
This is possible considering that one of the triggers for cancer is obesity.
7. Reduces the Risk of Diabetes
Furthermore, eating fruit can also reduce the risk of diabetes.
This has also been found through research showing that consuming fruits such as grapes, apples, and blueberries can reduce the risk of diabetes.
Furthermore, the benefits of eating apples and pears also appear to prevent high blood sugar levels, which can increase hunger, thanks to their low glycemic index.
Another study involving 9,665 US adults found that a high intake of fruits and vegetables was found to reduce the risk of diabetes by 46% in women as well as in men.
This is explained by the benefits of eating fruit every day, which can lower blood pressure, reduce oxidative stress, and improve blood sugar regulation in people with diabetes.
8. Maintaining Bone Health
Several types of fruit are known to be good sources of potassium, which can help maintain calcium levels and maintain strong bone density.
Therefore, the benefits of eating fruit are also related to bone health. Some types of fruit that are considered sources of potassium include:
- Bananas.
- Oranges.
- Avocados.
- Apricots or peaches.
- Prunes or dried plums.
Furthermore, eating fruits containing vitamin C can also maintain bone health because it can increase collagen production in the body.
9. Maintaining Healthy Skin
In addition to being a safe choice for a healthy diet, eating fruit also offers great benefits for skin health.
Many people notice improvements in their skin after making fruit a part of their daily routine.
Not only is fruit good for bone health, but its vitamin C content also helps boost collagen production, an essential factor in maintaining healthy skin.
Collagen plays a key role in keeping the skin firm, smooth, and supple, helping to prevent signs of premature aging. Furthermore, fruits containing vitamin E can also control facial oil production, thus helping maintain skin moisture.
10. Maintaining Eye Health
Several fruits, such as oranges, lemons, and grapes, are rich in vitamin C, known to maintain healthy blood vessels in the eyes.
Therefore, the benefits of eating fruit are also beneficial for maintaining eye health.
Furthermore, the antioxidant content in strawberries, blackberries, and blueberries is also beneficial for maintaining eye health, such as preventing dryness, lowering blood pressure, and even preventing vision problems.
11. Improve Brain Performance
Finally, the benefits of eating fruit can improve brain performance.
Fruits containing antioxidants are known to help protect the brain from oxidative stress and maintain blood vessel function.
Several types of fruit that can improve brain performance include:
- Strawberries and blueberries: Contain antioxidants that can protect brain cells from damage.
- Avocados: Contain unsaturated fats that can reduce blood pressure and help the brain function better.
- Oranges: Fruits such as grapefruit and mandarin oranges are known to help improve learning comprehension because their flavonoid content can help reduce inflammation and increase blood flow to the brain.
Tips for Consuming Fruit
Although fruit can be a healthy food for some people, some may need to avoid it for specific reasons, such as allergies or intolerances to certain types.
Therefore, to maximize the benefits of eating fruit, the WHO and the Indonesian Ministry of Health recommend consuming five servings of fruit and vegetables every day.
Here are some tips for consuming fruit as part of your daily diet.
- 1 medium-sized fruit, such as an apple, pear, orange, or banana.
- 2 small pieces of apricot, plum, or kiwi.
- 1 cup of fruit salad or canned fruit (without added sugar).
- 1/2 cup (125 ml) of unsweetened juice (occasionally).
- Add fresh or canned fruit (without added sugar) to breakfast, oatmeal, or cereal.
- Enjoy fruit as a snack or dessert.
Some fruits high in magnesium, such as bananas, apricots, and dates, can help promote better sleep, making them great to consume at night before bed.
Those are some of the benefits of eating fruit every day that you can implement at home, starting now.
To maintain healthy habits, you can also use fruit as an alternative to afternoon snacks.
To maximize a healthy lifestyle, also protect your body by meeting your daily water needs of 2 liters.
As your companion on your healthy lifestyle, consume #AQUADULU before and after outdoor activities. You can find AQUA in various packaging, such as AQUA glasses, bottles, and gallons, to accompany your daily activities.
Originating from nature, AQUA is 100% pure mountain mineral water with no additives, so it stays fresh even when unchilled.
