Fruit provides vitamins and minerals in the diet beneficial to health. A diet low in fruit lacks essential vitamins and minerals. A study published from the World Health Organization reports that fruit helps prevent diabetes, heart disease and cancer. You should consume at least two to four servings of fruit a day as part of a balanced diet.
Benefits
A balanced fruit diet contains vitamins and minerals. Fruit also provides a good source of fiber. Fiber helps eliminate waste in the body. Bananas contain potassium, which helps regulate blood pressure. Citrus fruits contain vitamin C. This antioxidant vitamin helps protect against free-radical damage, which helps prevent illness. Fruit also contains vitamin A. Vitamin A promotes healthy vision. Omitting fruit in the diet eliminates a healthy snack. Fruits contain few calories. Fruits also help prevent against chronic diseases such as obesity, heart disease, cancer and diverticulosis, according to the University of Michigan.
Types
A balanced fruit diet contains different varieties of fruit.
Certain large fruits belong to the melon class. Examples of melons include cantaloupe, honeydew and watermelon.
Citrus fruit is a good source vitamin C. Oranges, lemons and limes count as citrus fruits.
Berries such as blueberries, strawberries and currants also provide vitamin C. These small fruits grow on vines and bushes.
Potential
Eating a variety of fruit in the diet not only helps reduce risk of certain diseases, but it also helps maintain weight. Fruit contains few calories, with each serving containing about 60 calories. Half of a banana or about 15 to 16 grapes count as a fruit serving. The fiber in fruit also helps keep you full, because it digests slowly.
Considerations
To get the recommended daily allowance of fruit, halfof your plate should contain fruits and vegetables at each meal. Add berries to yogurt or make fruit salads to increase intake. You may currently consume an adequate amount of fruit in your diet. A serving of fruit is minuscule. A small apple or four strawberries count as a fruit serving. Fruit juices count as a serving, but watch out, because many contain added sugar. Drinking juice also takes a shorter amount of time to finish compared to eating a whole fruit. You will feel less full drinking juice. Replacing a high-calorie snack with fruit saves calories while providing nutrition. You can replace potato chips with an orange to save calories.
Misconceptions
Smoothies can contain many servings of fruit. However, these beverages may also contain whole milk, high-calorie yogurt and sugar. You may gain weight if you drink smoothies regularly. It's better to eat fruit by itself or add it to other dishes. All types of fruit count toward your daily requirement--it doesn't matter if its fresh, frozen or canned.
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