Health Benefits from Eating of Fruits and Vegetables.

Nutrition packed and colored by nature.

The colors in which fruits are found red, yellow, and green; purple and so on should just be an attraction into the discovery of the rich nutrient content behind those appetizingly looking fruits. Research also has it that colors in the fruits can act as antioxidants and resultantly protect the body’s cells from any damage that can be caused by free radicals.

Most fruits and vegetables are loaded with antioxidants which greatly protect the body from the effect of free radicals.

Fruits and vegetables are both loaded with nutrients needed by the body and the inclusion of fruits and vegetables into the diet is one important step into maintaining a healthy body.

Fruits are also in possession of phytochemicals that aid the body in healing and preventing infections that attack the body making them to be widely known as protective foods. Their inclusion in the diet to make up a balanced diet will protect you from numerous chronic diseases such as diabetes type 2, some cancers heart disease and obesity.

The sodium content in fruits and vegetables is quite low; they have no cholesterol, contain few calories and are virtually rich in mono saturated fats like those found in avocados.

Fruits and vegetables also have good dietary fiber needed by the body like from mangoes, are good water sources like water melons and are also greatly rich in proteins, vitamins, complex carbohydrates (fructose) and minerals.

Fruits and vegetables and your management of weight and energy levels

Since fruits are loaded with lots of fiber and water, they are able to stay long in your stomach and make you feel full for long. This tremendously reduces your urge for more food that may lead to over eating with negative resultant effects like being over weight or obese.

Fruits are also able to provide the body with a considerable amount of calories which the body can convert into energy to be used in various metabolic activities that always require an adequate and consistent supply of energy.

Eating plenty of fruits and vegetables leaves your energy levels up and gives you a vibrant mood to carry you throughout the day. This is due to their Glycaemic Index (GI) which is usually low ensuring that glucose is slowly absorbed into the body in a consistent way.

The calorie content of fruits can however be affected by how you serve them and so if you are keen on your weight and energy levels it would be advisable to keep out cheese butter and cream coatings as well as dipping accompaniments.

Healthy servings and portioning fruits and vegetables

A serving of either vegetable or fruit juice contains an average of four ounces so, in order for you to get the required amount of five servings for a days nutrient satiation you will need twenty ounces to be spread all through your vegetables and fruits servings during the day.

It is recommended that three thirds of ones daily food intake should comprise of fruits and vegetables due to their natural nutrient content. About five servings of fruits should be your daily minimum intake to be able to enjoy their maximum nutritional benefits.

For successful incorporation of fruits and vegetables, they can be prepared and served in different ways; dried, frozen, baked, steamed, juiced or sliced and enjoyed in their natural form with the nutritious juice dripping down your hands.

Alteration of serving methods and variety basically reduce monotony and enhances appetite to be able to go for more in the subsequent servings for you to be able to receive as many nutrients as possible within the day as different fruits and vegetables also have some difference in vitamin provisions.

Eating fruits with their skins is also very beneficial to your health as a great number of fruits contain lots of their nutrients just below the skin. This would also give you an added advantage of getting the fiber content in fruits and vegetables that you would otherwise miss out on if you drink fruit or vegetable juice.

Ensure that the fruits or vegetables that you serve are fresh and not bruised, or marshy so as not to fill yourself up with fruits that have had their nutrients leeched out giving your body none or very little nutritional benefit.

Cooking and preparation of fruits and vegetables

Long hours of cooking can adversely destroy the nutrients available in fruits and vegetables due to long exposure to heat. Water soluble vitamins could also get wasted in the liquid used for cooking.

To avoid total loss, preserve liquids that u have used to cook the vegetables and use them to prepare soups, gravies and broths for your body not to miss out on them and risk a possible health problem

Water soluble vitamins can be lost during cleaning especially if you are cleaning after cutting the fruits or vegetables. Therefore clean fruits and vegetables in their whole forms to avoid the loss of their nutrient value that your body really requires for the promotion of good health. This should be done when the fruit or vegetable is about to be eaten.

Microwaving, steaming and poaching are the preferred methods for cooking fruits and vegetables so they can be got ready for consumption without immersing in water unlike boiling that leads to the loss of nutrients and a change in taste.

It is however more benefiting to eat most vegetables and fruits in their raw forms like raw carrots, tomatoes, carrots, cabbages, spinach, celery and pepper. Even their juices can be taken raw for a maximum nutrient gain by the body.

When preparing fruits and vegetables, it is important to wash them with clean water so as to prevent bacterial (E-coli, salmonella and listeria) infection and possible poisoning from chemicals such as herbicides and pesticides.

To avoid cross-contamination, you should keep your fruits and vegetables far from other foods like cooked meat and also you can also avoid interchanging of cutlery that are used for preparation of fruits and vegetables for use on other food stuffs.

Phytonutrient values of various fruits and vegetables

Most fruits and vegetables are rich in various vitamins which id the body in several functions. They can protect against cardiovascular diseases, aid in brain activities and maintain your immune system

Here are some of the disease protection qualities that you can get from the daily eating of fruits and vegetables:

• lycopene content in tomatoes are strong antioxidants which offer the body with the protection of free radicals and also lower risks of cardiovascular diseases.

• saponins are found in alfalfa sprouts and are very essential for blood cholesterol control. They are also very rich in vitamin K.

• flavonoids which are present in blueberries provide the body with protection against infection and also enhance proper blood circulation in the body..

• Omega-3 fatty acids are mainly present in linseed and they help the body in the control of cholesterol levels in blood.

• Folate and beta carotene are richly packed in broccoli, beets and offer protection against cardiovascular diseases, cancer and also promote the health of fetus development

• Lutein , calcium,and vitamins A,Eand C are found in kales and are very good for the eyes. It also has a good amount of anti cancer compounds.

•  Polyhenols and flavonoids which are found especially on the skin of apples are a good protection against cardiovascular diseases. Apples also have some chemical content that provide anti tumor protection.