Why is it important to eat fruit?
Fruit has tons of health benefits and research has shown that people who eat more fruits and vegetables as part of their regular healthy diet have lower risk of many chronic diseases and illnesses.
Fruit it full of vital nutrients for the body and overall health. Most fruits are naturally low in sodium, fat, and calories; they also contain no cholesterol. Fruits contain many essential nutrients that a large percentage of the western world under consume including potassium, folate (folic acid), vitamin C & A, and dietary fiber. These nutrients reduce the risk for heart disease, obesity, type-2 diabetes and stroke. Potassium also helps protect you from developing kidney stones, regulates blood pressure and will keep your bones strong as you age. Bananas, oranges, cantaloupe, honeydew, apricots, and grapefruit are all fruits to try if you are looking to increase your potassium.
Dietary fiber is found in various fruits and is key to maintaining overall health, as it helps reduce blood cholesterol levels, lowers the risk of heart disease and keeps the bowels functioning properly. Fiber also helps you to feel full, helping you eat less and maintain a healthy weight. Although if dietary fiber is what you are after, make sure you are eating the fruit in it’s whole food form (ie. a whole orange or orange slices) not orange juice or orange popsicles (ice lollies) which contain next to no dietary fiber.
Vitamin C is extremely important as well, helping your tissues to grow and repair and keeping your teeth and gums healthy.
It is important that pregnant women make sure they are getting enough fruit as well because of the folic acid it provides. Folic acids helps produce red blood cells which helps protect babies from developing birth defects.
It is recommended to eat around 2-5 servings of fruit a day. 2 servings per day by the United States Department of Agriculture (USDA) and 4-5 servings per day by the American Heart Association (AHA). The general recommendation for fruit consumption is around 400g a day or 5 x 80g servings. Each serving of fresh fruit is around 1 cup or roughly the size of a tennis ball.
Current nutrition guidelines suggest that even those with diabetes should be consuming 2-4 servings of fruit per day. Many diabetics worry about the amount of sugar in fruit but studies have shown that when eating whole fruit with the fiber still intact (not fruit juice or sugary dried fruits) it has very little effects on blood sugar levels.
So unless you are on a strict ketogenic diet, there is really no reason you should be limiting your fruit intake. I hope you found this information to be helpful and will try out this delicious alternative to the sugary cereals that most westerners find themselves eating in the morning.
Go-To Raw Cereal Bowl
EXTRA TOPPINGS: Have with your morning coffee for a delicious, sweet, fibre rich breakfast!
Have with your morning coffee for a delicious, sweet, fibre rich breakfast!