Thursday, November 14, 2019

Miracles of Fruits That Can Change Your Life

Benefits of Eating Fruits
Most people focus on green vegetables and diet food but ignore fruits.  The term “healthy eating” makes no sense if your diet does not include fruits.

Regardless of variety, all fruits are power-packed with a countless number of micro and macronutrients-

  • Vitamin C, E, and K
  • Potassium, sodium, phosphorus, calcium, iron 
  • Fiber
  • Antioxidants, flavonoids, and phytochemicals
  • Low harmful fat and sodium 
  • Low calories 
  • Folic acid
  • Carotenes

Why you cannot afford to miss fruits in your diet?

Being natural sources of essential vitamins and minerals, fruits promote the healthy functioning of the body.  They have the power to lower the risk of chronic health illnesses like –

Do you know fruits are safe to eat when you have type 2 diabetes? Fiber and polyphenols in fruits reduce insulin resistance.  Less amount of calories in fruits help in controlling the blood sugar level, reducing oxidative stress and inflammation, which are common in people with Diabetes.

Fruits are fibrous and regular consumption aids in digestion and excretion.  Add it to your diet and the wonderful laxative effect of fruits will improve bowel movements and keep gastritis and constipation away. Colon cancer is a deadly disease! But fruits like Banana reduce the risk of this cancer.  

Blood Pressure and Hypertension
Banana, apple, mango and other fruits rich in potassium help in lowering blood pressure and hypertension, which are the contributors to heart disease.

Fruits decrease the bad cholesterol level in our body which triggers heart diseases and stroke. Daily intake of fruits increases good cholesterol level and reduces the risk of heart ailments.

Kidney and Bone Diseases
Citrus fruits like lemons are low in sodium but rich in Vitamin C - a powerful antioxidant.  These fruits can reduce the chances of kidney stones by increasing citrate in urine.

We all have heard that calcium makes bones stronger. Fruits are loaded with calcium as well as Vitamin K and both are necessary for healthy bones.

Stress and Anxiety
Fruits like lemons boost mood, lift energy and reduce stress levels. Potassium-rich fruits like Banana also reduce the symptoms of anxiety.

Are fruits beneficial for cancer patients?

Decades of scientific research confirm that fruits are beneficial for patients when consumed during and after treatment.

There are certain compounds in fruits that slow down tumor growth and can minimize the side effects of cancer treatment. For Example -
  • Blueberries and pomegranates  improve memory impairment caused by cancer treatment
  • Citrus fruits  like Oranges reduce cancer cell growth and Vitamin C in them strengthens the immune system
  • Fruits rich in antioxidants like Strawberries are known to decrease cancer cell growth

Can fruits make you beautiful and charming?

There are myriads of skin health benefits of fruits.  You must eat fruits daily because

  • Fruits  keep skin supple and hydrated
  • Antioxidants in fruits boost skin radiance and prevent skin sagging  
  • Apple, banana, and berries can kick acne 
  • Papaya rejuvenates skin and hair 
  • Grapes help in cleaning skin and body 
  • Citrus fruits have a brilliant anti-aging effect and are hair stimulants 
  • Kiwi, pineapple, and strawberries promote hair growth
  • Fruits stimulate shiny, soft, and  healthy hair growth  and prevent premature graying
People who hate fruits rely on skincare products made of fruit extracts 
to reap all the above benefits. 

Well, do not forget that cosmetics do contain hell lot of chemicals.  Moreover, dermatological creams are pricey investments!!!

On the other hand, fruits are available year-round and are cost-effective. Eating one fruit a day can shower you with physical, mental and a plethora of skin health benefits.

So, what is a smart investment for you?

The health benefits of fruits are undeniable! But, too much of anything is not safe 

Not all fruits may be beneficial for you depending on your health status, weight, age, eating patterns and other factors.

Doctors recommend two to five servings of fruit per day for a healthy person, but the, servings will not be same if you have certain dietary restrictions or following a ketogenic diet. So, visit a dietitian for a well-balanced diet plan.

Bottom line

There are innumerable benefits of eating fruits and you cannot afford to miss this wonderful gift of nature.

Eat fruits daily and have a healthy and happy life!

Thursday, October 17, 2019

Top 5 Kiwi fruit benefits

Kiwi fruit benefits
Kiwi is a small, sweet and tangy fruit containing a range of vitamins, minerals, antioxidants with many proven health benefits.

You may enjoy Kiwi in your skin products but if you are not eating them regularly then it is time to start.

Read on to know!

Why Kiwi is a must-have item in your fruit basket?

It Boosts Your Energy Levels
Kiwi protects you against harmful by-products produced in the body that help alleviate sluggishness and strengthen the immune system.

With a low glycemic index, it helps you better manage the blood sugar levels, making it a must-have fruit for patients with Type I and II Diabetes.

It Keeps Your Stomach and Colon Healthy
Kiwi is rich in fibre and aids in protein digestion so regular intake may relieve you from digestive issues or stomach disorders like irritable bowel syndrome.

The fruit has a mild laxative effect so daily consumption can improve your bowel movement and reduce constipation.

It Helps You to Eliminate Free Radicals
Kiwi fruit is a wonderful source of vitamin C and its percentage is twice that of oranges and lemons.

Vitamin C is an immunity booster and a powerful antioxidant that kills free radicals causing cancer or inflammation.

It Is Good for Pregnant Women
Being an excellent source of Folate Kiwi can be a great addition to folic acid supplements for pregnant women as well as growing children.

Besides, the fruit is loaded with minerals like iron, manganese, magnesium, potassium, which is important for maintaining blood pressure and vitality.

It Can Make You More Beautiful
You must have heard that antioxidants are good for reducing the aging signs. Kiwi is not only rich in antioxidants but contains Vitamin C and E which are essential for preventing skin damage.

Adding Kiwi to our diet can give you a young and youthful skin! That explains why Kiwi extract is used in various skincare cosmetics.

How to add kiwi to your diet?

Kiwi is energy and nutritional booster so just take one ripe kiwi a day, cut into half and scoop it out.  A healthy individual can consume one to three Kiwis per day to get the energy and nutritional boost.

Age and any persisting illness are must-consider factors that determine the dosage of Kiwi you should take per day.

If you hate eating raw Kiwi fruit then there are many creative ways to reap the Kiwi fruit benefits.  Here are some tips for you -
  • Simply pair up Kiwi with a high-protein partner like almonds or cheese
  • Have a slice with a whole-grain cereal 
  • Make a delicious Kiwi salsa 
  • Add Kiwi to your salad
  • Kiwi Juice garnished with celery juice will surely tantalize your taste buds
  • Kiwi pops are good as an after-dinner treat 
  • Kiwi and watermelon smoothie
  • Tangy prawn with Kiwi salad will surely tantalize your taste buds

Who should not consume Kiwi?

Kiwi is a power-packed fruit offering a plethora of health benefits. But you must avoid eating the fruit if you have –
  • Bleeding disorders
  • Allergy 
  • Surgery scheduled in future
Wrap Up
Kiwi is a nutritious fruit and easy to add to your diet. They are low in calories and high in fiber, antioxidants, vitamins, and minerals.

Eating Kiwi can help you reap many health benefits including digestive regularity, beautiful skin, balanced hydration, strong immunity, weight loss, lower blood sugar and improve energy levels.

Other less known Kiwi fruit benefits include improvement in vision, induce sound sleep, and reduce the risk of cardiovascular diseases.

Kiwi is low-cost fruit and is available year-round. So why not consume and stay healthy?