health benefits of eating fruit

Health Benefits of Eating Fruit

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health benefits of eating fruit

BENEFITS:

• Excellent sources of vitamin C, beta carotene, and potassium, lesser amounts of other vitamins and minerals.
• Contain bioflavonoids, which protect against cancer and diseases.
• High in fiber and low in calories.
• A source of natural sugars that provide quick energy.

DRAWBACKS:

• May contribute to dental decay, especially when dried.
• Some provoke allergic reactions and asthma attacks in susceptible people. 
• Vulnerable to spoilage. 

Fruits are basic need of our body in daily routeen to complete body nutrition, for much of human history, fruits have been a favorite food, and with good reason they are tasty easy to digest a good source of quick energy, and packed with vitamins and minerals. They can be served alone or teamed with other foods in almost any course from a refreshing summer soup to a hearty dessert to add flavor and interest to meals.

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Anthropologists theorize that apes and early humans alike favored the sweet tasting fruit because both species observed that such foods were less likely to be poisonous than those that were bitter. Early hunter gatherers for aged for wild fruits and berries but as agrarian societies developed, humans learned to cultivate dates, figs, apples and other fruit bearing bushes and trees. They also developed methods to dry many fruits so that they could be enjoyed during the off season.

NUTRITIONAL VALUE:

health benefits of eating fruit

Today fruits are lauded for their nutritional value as well as for their pleasing flavor. Numerous studies demonstrate that people who eat ample amounts of fruits enjoy a reduced incidence of cancer, heart attacks, and strokes. Researchers believe that the high amounts of ANTIOXIDANTS, especially vitamins C and A (in the form of its precursor, beta carotene), in most fruits protect against these and possibly other diseases. Antioxidants work by preventing the cell damage cause by free radicals, unstable molecules that are released when the body burns oxygen. Fruits are also high in BIOFLAVONOIDS, plant pigment or retard tumor growth.

Citrus fruits are among the richest sources of vitamin C, thus nutritionists recommend at least one daily serving of an orange, grapefruit, tangerine, or other citrus fruit. A serving is one medium size fruit or a 6 ounce glass of pure juice ( canned fruits lose much of their vitamin C but provide other important vitamins and minerals.)
If you believe you are ALLERGIC to citrus fruits, especially orange or grapefruit juices, try and experiment, after having someone else carefully peel one of these fruits, eat a small piece to see if it provokes symptoms. If not chances are that you are allergic to an oil in the citrus skins, not to the fruits themselves. When the fruits are squeezed, some of this oil is released into the juice, people allergic to citrus juice often have no problems with the peeled fruits  provided they arent exposed to the oil on their skin or in the fruits. For those who cannot tolerate citrus, other fruits that are high in vitamin V include cantaloupes and other melons, kiwifruits, strawberries, raspberries, mangoes, and papayas. Cranberry juice is another excellent source. 

health benefits of eating fruit

Fruit with orange or deep yellow flesh, including apricots, cantaloupes, and mangoes, get their color from the yellow orange pigment that harbors beta carotene, which the body converts to vitamin A. Other carotene pigments, such as lycopene in red fruits and quercetin in grape skins, are thought to protect against heart disease. In fact recent studies indicate that quercetin may be the ingredient in wine that lowers blood cholesterol levels and reduces the risk of a heart attack and stroke.
Many fruits are high in potassium, an electrolyte essential to maintaining a proper balance of body fluids. Adequate potassium also appears to reduce the risk of developing high blood pressure. "People taking diuretic drugs, which increase the excretion of potassium in the urine, are advised to eat extra serving of bananas, melons, apricots, peaches, and dried fruits to maintain adequate levels of this mineral". 
Most fruits are low in calories and high in fiber, a fact that enhances their appeal to individuals who are weight conscious. Apples, grapes and many other fruits contain pectin, a soluble fiber that helps regulate blood cholesterol levels. Berries, citrus, and dried fruits are especially high in both soluble and insoluble fibers.

THE PESTICIDE ISSUE:

health benefits of eating fruit

Because fruit trees are particularly vulnerable to a variety of worms, flies, and other destructive insects, most growers use pesticide sprays to keep them in check. Many people worry that residues of these pesticides pose a substantial health risk. Experts stress that the pesticides used in the United States meet specific safety standards and that the health benefits of eating fruits outweigh any risk. Even so, fruits should be washed well before eating, and some should be peeled. These include apples that have been sprayed with a wax to extend their shelf life and to make them shiny and more attractive. The wax itself is harmless, but it forms a seal over the skin that prevents any pesticide residue from being washed away.
Citrus fruits are often coated with fungicides and other pesticides to prevent mold growth and fruit fly infestation. Ordinarily, this practice would not pose a health problem because the peels are discarded, but if you are using the zest of fresh citrus peels or making marmalade or candied peel, be sure to remove any pesticides by washing the fruit thourghly in soapy water and then rinsing it. This is also a good precaution to follow before squeezing the juice from citrus fruits.
Imported fruits may be more hazardous than those grown in the United States, because many pesticides banned here are used abroad. there are safety standards for imported foods, which are also subject to inspection, but government officials concede that budget constraints prohibit adequate monitoring of all imported foods, some consumer groups warn against eating imported fresh produce. Its probably unnecessary to go this far, shunning imported fruits not only limits ones choice, it means forgoing many nutritious and whole some foods. Nevertheless, its a good idea to be extra diligent about washing imported fruits and other produce before eating it.
Anyone who is uncomfortable eating food that have been treated with pesticides can of course, buy ORGANIC produce that has been grown without these substances,. At one time, organic food were found mostly in health food stores but now many supermarkets also offer them. You should be prepared to pay more for organic produce, however and dont expect it to look as pretty as food grown with pesticides. Also inspect the foods carefully for moldy or blighted spots, these may harbor natural cancer causing agents.

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