A fruit is a fruit of shrubs or trees that has a juicy interior covered with a hard shell and contains seeds inside. The fruit got its original name from the Latin word fructus, which literally means “fruit.”
Currently, botanists have discovered, described and studied a large number of different types of fruits. Not only the appearance, distribution area, taste or other consumer characteristics of the fruits differ, but also their vitamin and mineral composition. Often the chemical composition of fruits contains unique natural compounds that are considered essential for the human body.
Depending on their structure, fruits are divided into pome fruits (apples, pears, shadberry, etc.), stone fruits (apricot, peach, plum), tropical fruits (banana, papaya, rose apple), citrus fruits (orange, lemon, tangerine), subtropical (persimmon , kiwi, pomegranate) and some others.
Humanity has been using the beneficial properties of fruits since the earliest period of its development and existence. Since people have been collecting for a long time, fruits have become an integral part of the human diet.
Fruits are one of the main components of human nutrition, historically the first source of nutrients along with vegetables, game meat and seafood. In modern diets, they are positioned as a source of vitamins and antioxidants, a lower-calorie substitute for sweets, and even as a cure for various diseases.
COMPOSITION OF FRUIT
All fruits contain a lot of fiber and indigestible dietary fiber. These fibers are an essential component of nutrition. They contain no calories, but help fill your stomach, creating a feeling of fullness. In addition, their passage through the intestines improves peristalsis and normalizes human stool.
Fresh fruits contain many vitamins and minerals. Their sufficient presence in the diet has a positive effect on the functioning of the entire body. Separately, it should be noted that these beneficial substances in plant foods are in a form convenient for human absorption, which pharmacy analogues cannot always boast of. The most common vitamins found in fruits are:
vitamin A (apricot, avocado, melon, kiwi, mango) – is responsible for the normal condition of the organs of vision, bones, teeth, nails, hair and skin, and is an effective preventative against measles;
B vitamins (watermelon, avocado, kiwi, melon, pear, peaches, apricots) – are involved in the metabolism of proteins, fats, amino acids and carbohydrates, the formation of hormones, red blood cells, and the formation of DNA;
vitamin C (lemon, kiwi, bananas, pomelo, watermelon, apples, orange, grapefruit) – exhibits antioxidant properties and also stimulates the production of the most important connective protein collagen, which ensures the strength of blood vessels, gums, etc.;
vitamin K (kiwi, bananas, avocados) - plays an important role in protein synthesis, cellular calcium metabolism, blood clotting;
vitamin E (avocados, oranges, apricots, including dried apricots) is a powerful natural immunomodulator and antioxidant that prevents the destruction of cell membranes under the influence of free radicals.
Fruits contain bioflavonoids necessary for the normal functioning of all body systems.
Fruits are more than half water. Therefore, their regular use will avoid dehydration and help keep the skin moisturized, which is especially important in winter. In addition, fruit juices are not just a liquid, but a source of many nutrients.
Also, the composition of the fruit (content per 100 grams) includes: proteins – 0.92 grams (~4 kcal); fats – 0.2 grams (~2 kcal); carbohydrates – 8.1 grams (~32 kcal). Energy ratio (b|w|y): 10%|5%|90%.
USEFUL PROPERTIES OF FRUIT
The benefits of fruits for the body lie, first of all, in the high content of healthy fiber, fructose, vegetable protein, pectin, and fruit acids. In addition, fruits contain a healthy vitamin and mineral complex.
Vitamins B, K, PP, potassium, copper, magnesium, iron, phosphorus - regulate the production of hemoglobin, blood clotting, blood pressure, strengthen the walls of blood vessels and the heart muscle.
Vitamins A, C, B12, E - improve liver function, strengthen the immune system, and, thanks to their beneficial antiseptic properties, protect against the proliferation of viruses and bacteria.
They are suppliers of rare fatty acids, providing a rejuvenating effect on the skin, reproductive system, strengthening hair, and the musculoskeletal system.
The benefits of fruit acids are to stimulate the regeneration of skin cells, saturate them with collagen and elastane, and prevent moisture loss. Salicylic acid is useful in the treatment and prevention of skin diseases, has anti-inflammatory, wound-healing properties, ferulic and mandelic acids fight photoaging of the skin.
Fruits are sources of antioxidants, the properties of which are also exhibited by vitamins C and E. The essence of their effectiveness lies in the inhibition of free radicals - extremely unstable and therefore reactive oxygen compounds that damage cell membranes and DNA. This is associated with the beneficial effect of fruits on the condition of blood vessels, mucous membranes, eyes, nerves, prevention of premature aging and cancer.
Fruits contain beneficial substances, bioflavonoids, which: normalize blood pressure, increase the elasticity of blood vessels, remove poisons and toxins from the body, as well as the main provocateurs of cancer - free radicals.
The dietary fiber of fruits is healthy, perfectly satiating without overloading the intestines.
In hot weather, fruits are an excellent liquid substitute, because they are almost 100% water.
Some fruits are a good remedy against depression, here are the most important and famous of them: banana, melon, pineapple. Their constant use helps the body stay in good shape and maintain a good mood.
The beneficial properties of fruits help in the prevention of vitamin deficiency, constipation, colds, anemia, kidney disease, liver disease, pancreas and thyroid glands.
One cannot help but be grateful to fruits for their aroma, taste, and sweetness. After all, they have made our gastronomic life much healthier and more varied. Juices, desserts, puddings, smoothies, cold cocktails: these dishes are simply impossible to imagine without fruit.
The healthiest fruits for the human body
The solution to the question of which fruits bring greater health benefits is based on a thorough analysis of the needs of a particular person, his age, gender, and the presence of diseases.
For health and full functioning, the male body needs zinc, selenium, vitamins B, C, D, A, E. At the same time, large amounts of iron and copper can be harmful and cause disruption of the heart. A healthy menu for men should include apricots, pomegranates, avocados, bananas, oranges, grapes, mangoes. The exotic fruit durian is considered a natural aphrodisiac that increases potency. The beneficial properties and composition of fruits improve sperm quality, reduce the risk of prostate inflammation, and have a beneficial effect on a man’s reproductive functions.
Women and girls are recommended to include in their daily diet apples, peaches, bananas, pears, rich in folic acid, potassium, iron, copper, and B vitamins. Thanks to their beneficial properties, the female body can more easily cope with hormonal surges during menstruation, pregnancy, and the lactation period. They improve mood and appearance, normalize the functioning of the gastrointestinal tract and circulatory system.
The apple is recognized as one of the healthiest fruits. These are the most common and accessible fruits for Russians (and not only) containing 16-24% sugars, fiber, pectins, minerals, vitamins, organic acids and other biologically active substances. They help remove many toxins from the body and prevent the conversion of carbohydrates into fats.
Citrus fruits (oranges, lemons, grapefruits, tangerines) are surprisingly healthy, they are rich in vitamin C (in grapefruit - up to 60 mg/100 g, in lemon - up to 50 mg/100 g), they contain a small amount of beta-carotene, vitamin A , P, PP, B1, B2, flavonoids, phytoncides, microelements (K, Ca, Mg, P, Fe). The peel of lemons is especially rich in biologically active substances.
Apricots boast a high content of vitamin B, vitamin C, and carotene. Fresh apricots, in freshly squeezed apricot juice, and in the form of dried fruits are used in the treatment of coronary heart disease, arrhythmia, and hypertension.
Avocado contains healthy fiber, which has a very good effect on digestion. It improves intestinal microflora and is a good preventative against constipation. The fruit also contains a large supply of potassium, which has an antiarrhythmic effect.
Pineapple has excellent properties for the digestive system; it increases the amount of enzymes in the gastric juice, which helps digest heavy foods. And besides, pineapple perfectly relieves nausea.
Bananas are an affordable and tasty delicacy that has a good effect on the functioning of the heart muscle. And all thanks to a large amount of vitamins and minerals, such as potassium, calcium, magnesium, phosphorus, iron.
Pears also boast a lot of fiber. It helps the important process of digesting food and has a slight fixative effect, which is very useful for intestinal disorders.
Sweet and aromatic melon is very beneficial for the digestive system. It improves intestinal microflora, normalizes digestive processes and removes cholesterol from the body.
The greatest benefit for any person will come from seasonal fruits that have grown and ripened naturally in the area of his permanent residence.
ROLE OF FRUIT IN NUTRITION
The importance of fruits in human nutrition is not noticeable at first glance, but it cannot be compensated for by taking pharmacological mineral-vitamin complexes. This is because the role of fruits in nutrition is not limited to supplying minerals and vitamins in combination with other types of nutrients. The main role of fruits in nutrition is to regulate all digestive processes due to pectins, fructose and plant fiber.
Fruits are an invaluable storehouse of vitamins and minerals. And scientists have not yet managed to harmonize beneficial components in any tablet the way nature did in fruits. It is impossible to list all the diseases that can be prevented by daily consumption of fruits - from fighting colds to cancer and Alzheimer's disease.
Fruits are an excellent cleanser. They contain a large amount of fiber, which, like a sponge, cleanses our gastrointestinal tract.
Some fruits also have a fat-burning effect. It is believed that one grapefruit that you eat after your main meal can “cancel out” a third of the calories you just consumed! Flavonoids, substances that actively fight fat deposits, give grapefruit such an amazing effect. However, we must remember that moderation is needed in everything. One grapefruit a day will be enough; eating more means harming the body.
How to eat fruits correctly
The maximum benefit comes from fruits eaten on an empty stomach: this way they easily enter the small intestine, where they are actively broken down and microelements are absorbed. Their beneficial properties are manifested in stimulating intestinal motility, facilitating defects, eliminating the processes of gas formation and fermentation.
The best way to eat fruit is fresh. Frozen fruits (especially by blast freezing) also retain a significant part of the nutrients, so their consumption is allowed.
The main rule of eating fruits is never eat them after meals, as dessert. This is the most common and most serious mistake of the traditional way of eating. Nutritionists agree that fruits are beneficial 30 minutes before the main meal or an hour after.
Healthy men who are not obese can safely eat 3–4 fruits a day, women – 2 or 3. Those who exercise intensively can add 1–2 more fruits to this amount. Nevertheless, the fruit is different from the fruit. In this case, you need to be guided not by calories, but by the glycemic index. The higher this index, the higher the blood sugar level rises, which means the higher the risk of obesity, diabetes, and cardiovascular diseases.
Each fruit raises your sugar levels differently. The index is relatively low for apples (54), oranges (63), grapes (66), higher for apricots (82), bananas (94). The highest index is for watermelon (103) and dates (141).
Size also matters. A medium-sized apple has 59 calories, and a large one already has 100. Nutritionists advise eating no more than one serving of fruit at a time. One serving is considered to be a fruit containing 60 calories. This could be a medium-sized apple, a slice of watermelon or melon, 10-12 grapes, 1 nectarine, 2 peaches, half a banana, half a grapefruit, 1 tangerine.
The ideal fruits to eat for dinner are citrus fruits. This is due to their high degree of digestibility and low calorie content. Thanks to their properties, they help to relax, overcome insomnia, and normalize the functioning of the heart and brain. It is acceptable to include mangoes and figs in a healthy evening snack. They are combined with fermented milk products, normalize the functioning of the gastric mucosa, and satisfy hunger.
And a few more tips:
Eat only ripe fruits. Unripe fruits may contain toxic substances.
It is best to eat fruits raw. When boiling and baking, many beneficial substances are destroyed. There is little benefit from canned fruit.
Eat fruit only on an empty stomach, always before meals, and never immediately after.
It is advisable to eat only one fruit at a time. Do not eat sweet and sour fruits together, this will cause severe gas.
Nutritionists recommend eating whole fruits rather than cutting them into pieces, this way more vitamin C is retained.
The peel should not be peeled; it contains the bulk of dietary fiber, which normalizes blood sugar levels and removes excess cholesterol from the body.
After eating the fruit, rinse your mouth with water to preserve the health of your teeth (there is no need to brush with toothpaste).
It is best to store fruit in the refrigerator to prevent vitamin C decomposition.
Harm and contraindications to consuming magic fruit
Miracle berries are considered quite safe even for those people who have health problems.
The contraindications of the magic fruit are extremely minor, but it is worth remembering that any unusual exotic product may have unusual and even unacceptable properties for the body. Therefore, treat the first use of fruits with special attention. Consequences of sinsepalum abuse:
- Stomach upset
. If you consume too much of the miracle berry, you may experience bloating, gas, nausea, vomiting and diarrhea. - Unpleasant taste sensations
. Although the majority of food after eating a magic fruit is perceived as sweet, the unusual combination of some flavors may seem unpleasant at first.
Absolute contraindications to the magic fruit:
- Individual intolerance
. The miracle berry can cause an allergic reaction of varying degrees of severity - from mild itching and rashes to the need for qualified medical care. - Taking medications
. Certain types of drugs should not be taken with the magic fruit. To find out more precisely what restrictions apply to your case, consult your doctor.
