According to The University of California at Berkeley, a healthy diet consists of complex carbohydrates, high-quality proteins and dietary fat. Including fruit and dairy into your diet delivers a good balance of these nutrients. Fruits provide essential vitamins, antioxidants and fiber. Dairy is an excellent source of calcium, magnesium and B vitamins. Consult with your doctor before increasing the amount of dairy and fruit in your diet.
Benefits of Antioxidants
In "The Food Bible," author Judith Wills identifies vitamins C, E, beta-carotene and selenium as antioxidants found in fruit. Antioxidants function by protecting your body against the damaging effects of free radicals. Free radicals are produced by various factors such as radiation, tobacco smoking, pollution and stress. These cause cell damage and is thought to be linked to cancer and premature aging, according to Wills. Fresh fruits such as berries, citrus fruits and melons are sources of antioxidant vitamins.
Function of Fiber
Fruits are the best sources of dietary fiber. Dr. Jonny Bowden says in "The 150 Healthiest Foods on Earth" fiber passes through the small intestine absorbing water. As it reaches the bowel, it is fermented by bacteria. This form soft, bulky stools which are easier to excrete. There are two types of fiber -- soluble and insoluble. Soluble fiber is primarily found in fruits and can help lower cholesterol, control blood sugar and slow the absorption of sugar. Pectin is a soluble fiber found in apples, oranges and grapefruits.
Benefits of Calcium
According to "Foods That Harm, Foods That Heal," calcium is needed in the greatest quantities. Calcium is vital in the growth and maintenance of bones, teeth and muscles. It also plays a role in monitoring your nervous system. Rich sources of calcium include dairy products such as milk, cheese, yogurt, ice cream and cottage cheese.
Benefits of Magnesium
Magnesium works together with calcium to maintain healthy bones. The Reader's Digest Association says magnesium regulates temperature, nerves and muscle function. The mineral is shown to relieve menstruation symptoms and prevents the development of osteoporosis. If magnesium is deficient, you may experience symptoms such as muscle weakness, abnormal heartbeats, tiredness, appetite loss and cramps, according to "The Food Bible." Dairy products are excellent sources of magnesium.
Considerations for Dairy
Dairy products are often sources of saturated fats. According to the Reader's Digest Association, saturated fats can raise levels of bad cholesterol, which is major risk factor in heart disease. A diet high in saturated fat is also linked to ailments such as cancer and obesity. Consume low-fat or nonfat versions of dairy products to reduce the amount of saturated fat in your diet.
References
- "Foods That Harm Foods That Heal"; The Reader's Digest Association; 2007
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, PhD; 2007
- "The Wellness Encyclopedia of Food and Nutrition"; The University of California at Berkeley; 1992
- "The Food Bible"; Judith Wills; 1998
Member Comments