A healthy diet supplies the nutrients you need to prevent deficiencies, and it may lower your risk for chronic diseases. For most people, eating fruit has a variety of health benefits, and they make nutritious snacks, desserts or side dishes. Fruit does not prevent or treat specific medical conditions, so consult your doctor if you have concerns.
WEIGHT CONTROL
Most fruit is low in calories, and those who eat more fruits and vegetables tend to have lower weights, according to the Linus Pauling Institute. The fiber and water content of fresh fruit may help suppress your appetite to make it easier for you to limit your total calorie intake. For losing weight or preventing weight gain, fresh or frozen fruit may be a better choice than dried fruit, which is high in calories, or fruit juices, which are not as filling as whole fruits.
PREVENT DEFICIENCIES
Citrus fruits, such as oranges, grapefruits and their juices, strawberries and other berries, kiwis and many other fruits are high in vitamin C. Vitamin C is an antioxidant vitamin, and you need it for a strong immune system and for wound healing. Vitamin A is also necessary for your immune system, as well as for healthy vision. Fruit sources include mango, cantaloupe and pumpkin. Other essential nutrients in selected fruits include potassium, magnesium and folic acid.
MANAGE BLOOD PRESSURE
High blood pressure is a risk factor for heart disease, stroke and kidney disease, and eating fruit may support a healthy blood pressure because it is low in sodium. A high-sodium diet can cause high blood pressure, and healthy adults should have no more than 2,300 mg per day, according to the Dietary Guidelines for Americans. An example of an eating pattern to control blood pressure is the Dietary Approaches to Stop Hypertension, or DASH, diet, and a 2,000-calorie meal plan on the DASH diet includes four to five servings of fruit per day.
PROMOTE GASTROINTESTINAL REGULARITY
Most types of fruit are rich in dietary fiber, which is a part of the plant your body cannot digest. Dietary fiber has a laxative effect, so it can reduce your risk for constipation or relieve symptoms if you are constipated. Apples, pears, bananas, berries and dried fruit, such as prunes and dried apricots, are excellent sources. Vegetables, whole grains, beans, lentils and nuts are also good sources of fiber.
REFERENCES
- https://lpi.oregonstate.edu/mic/vitamins/vitamin-C
- https://lpi.oregonstate.edu/mic/food-beverages/fruit-vegetables
- https://www.canr.msu.edu/foodsystems/uploads/files/TheHealingFoodsPyramid.pdf
- https://health.gov/dietaryguidelines/2015/guidelines/
- https://lpi.oregonstate.edu/mic/vitamins/vitamin-A
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983