Eating fruit as part of your daily diet

Super FruitsThe reasons to eat fruit are endless, although we still sometimes opt for easier to source other options for snacks instead.  It’s easy to encorporate fruit as part of your daily intake.

Average human body is composed of 57% water, while obese individuals have lower body water content at 45%. Since fruits are high in water content, they are excellent to provide hydration for the body.  Fruits are also a natural source of fibre, which is digested and absorbed slowly by the body. This is the reason why consuming fruits makes you feel fuller for a longer time, compared to eating simple sugars and starches.

Kiwi FruitAlthough almost all fruits are loaded with fibre and essential nutrients, some fruits are considered super foods due to their amazing health benefits. The Acai berry or berries in general are considered by many to be the world’s healthiest fruit; however you may be surprised to know that some of the healthiest choices can be found right in your kitchen. There are many reasons to eat fruit; but the fact that they are readily available, all-natural, and inexpensive are among the most attractive reasons why fruit should be a part of your daily diet.

Swap a more unhealthy snack for some berries or an apple and you’ll easily get your recommended 5 a day. At the moment I’m eating raspberries, blackberries, blueberries and apples for snacks, with the odd handful of nuts to keep me going as snacks throughout the day.   A bit healthier than a snack sized mars bar or snickers.  😛

Healthiest Fruit List

Here is a list of the top fruits known to possess an abundance of nutrients and antioxidants which you should include in your regular diet. A healthiest fruit list can come in handy when you’re food shopping, so you will know which fruits to buy for your daily diet.

•    Blueberries:  Blueberries are among the healthiest fruits due to their antioxidant content. They are also a superb source of Vitamin C and manganese. At just 80 calories per cup, there is every reason for you to snack or munch on blueberries anytime.

•    Oranges: Oranges are an excellent source of dietary fiber, and with its amazing load of Vitamin C, it is known to fight cancer and other diseases of the immune system.

ASDA Pink Lady Apples (4)•    Apples: Apples are among the healthy fruits which are easy to find anywhere. This fruit is rich both in soluble and insoluble fibre and is also a great source of antioxidants.

•    Kiwis: If there is any fruit higher in Vitamin C content than oranges, it’s the kiwi. Kiwis are also known to help in DNA protection and cataract prevention.

•    Grapes: Red wine is an excellent source of antioxidants; but if you don’t drink alcohol, a cup of grapes, especially the dark colored variety, can give you the same level of resveratrol for heart disease prevention. White grape juice is also easy on a toddler’s stomach if they seem to be easily upset by apple or orange juice.

strawberries•    Strawberries: Antioxidant rich, particularly in Vitamin C, strawberries are excellent when added to your breakfast cereal or consumed on its own. A daily dose of strawberries is known to prevent heart disease and diabetes and is also beneficial in treating inflammation.

•    Grapefruit: Grapefruit is also high in vitamin C, but also helps regulate your blood sugar. Apparently, if you eat a half of grapefruit 3 times/day with your main meals, you should drop 5 pounds within a month with no other changes.  It is that powerful!

•    Bananas:  Bananas are a very good source of vitamin B6 and a good source of vitamin C, potassium, and manganese and their low sodium content.  Not only are they valuable in lowering risks associated with high blood pressure, bananas are also helpful in stomach ulcer prevention.  High carb content make them a great food for instant energy before or during exercise.

This leads me onto my next point… some fruits are high in carbs, and some are low in carbs:

Bunches of bananasAlthough fruits are considered essential in any weight loss diet, not all fruits are created equal; at least as far as carbohydrate content goes. Some fruits, while rich in fiber, are also loaded with carbohydrates and sugars. When consumed regularly and in large amounts, successful weight management can be a challenge. By making more deliberate choices however, you can always go for low carb fruits, which incidentally have the highest nutritional content, including antioxidants. A low carb fruit list can help you make smarter shopping choices, especially if you’re trying to maintain a high-fiber, low-calorie diet.

Low Carbohydrate Fruit List

lemon lime by ZoebessThe following fruits are known to have the lowest in carbohydrate content. Since they are low in carb, eating these fruits will not result in blood sugar spikes and also aids in successful weight loss and in maintaining a more stable energy level.

• Lemon or lime
• Raspberry
• Blackberry
• Apricot
• Cherry
• Pear
• Grapefruit
• Peach
• Fig
• Orange
• Plum

High Carbohydrate Fruit List

In contrast, here is also a list of high carbohydrate fruits, which can help you make smarter choices when shopping for your daily dose of low-carbohydrate, fibre-rich fruits.

• Banana
• Papaya
• Pineapple
• Strawberry
• Watermelon
• Mango

The benefits of consuming fruits that are low in carbs

Beautiful, technology, fruit, graphics, deliciousWhen you are on a weight loss diet, you are usually advised to stock up on fibre, consume more lean proteins for muscle build-up, and to limit your carbohydrate intake. Although fruits do not necessarily deliver on your protein requirement, this food group is an excellent source of dietary fibre. One problem however is that some fruits are high on carbohydrates, which can cause unnecessary spikes in blood insulin levels, leading to storage of fat.

Fruits which are low on carbohydrates contain loads of fibre but not as much sugar, so they don’t raise sugar levels in the blood especially when consumed in large amounts. Fruits are generally filling, so you don’t feel the need to eat frequently. Studies have shown that fruits which have the lowest sugar content are highest in nutritional importance. Berries for example, are known to contain the highest levels of antioxidants which prevent free radicals from damaging healthy body cells.

Antioxidants in high-fibre and low carb fruits have the following health benefits:

• Promote healthy cell growth
• Prevents the formation of free radicals which damage healthy cells
• Boosts the immune system
• Helps fight macular degeneration
• Helps prevent the signs of premature aging

You can easily consume up to three servings of low carbohydrate fruits without having to worry about sudden spikes in your blood sugar levels, helping you attain you weight loss goals. This means you are getting all the nutritional benefits without the extra sugar and carbs. However some diets such as the Atkins diet prohibit the consumption of fruits, especially during the first few weeks.

Although almost all fruits are an excellent source of fibre, choosing the low carb varieties are more suitable for weight watchers, especially those who strive on keeping off the extra pounds, for good.

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1 Response to Eating fruit as part of your daily diet

  1. Pingback: Take Care of Yourself: Eat Well: Part 2 | Lorn Pearson Trains…

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