As the old saying goes, “an apple a day keeps the doctor away”.
In today’s society, many people do not keep track of what they put in their body. From refined sugars and carbs to nutritionally void foods made of fat and salt, many put themselves at risk for a variety of diseases and adverse conditions. That is why it is highly crucial to be on a nutritionally balanced diet. One of the main components of any balanced diet should involve fruit.
Fruit is highly essential to improving health because of the vast benefits that it has on the health of the human body. It has been proven that people who eat fruits and vegetables as a part of a healthy diet regimen will have a reduced risk of chronic disease. Here are five health benefits of consistently eating fruit.
Prevents Heart Disease
All of the antioxidants, minerals, and vitamins that are present in fruit will help your body as you age. This is because fruit can promote healthy circulation of your blood. Particular fruits such as oranges, grapefruit and blueberries may be beneficial in reducing your risk of heart disease. When you fill up your body with fatty foods, the lining of your arteries and blood vessels get occluded with plaque.
This can lead to conditions such as stroke, heart disease or coronary artery disease. Your heart has to work harder to supply your body’s needs as a result up until the point where it cannot any longer. Instead, to ensure that there is adequate blood flow to make your body function as it should, have a serving of fruit every day.
Prevents Type 2 Diabetes
Diabetes has proven to have a genetic component (type 1), but the most common form of diabetes comes through poor dietary habits. Diabetes is a condition in which the body’s ability to produce or respond to insulin is impaired. This can result in elevated blood glucose levels and abnormal metabolism of carbohydrates. In severe cases, this can lead to conditions such as diabetic ketoacidosis. Studies have shown that fruits such as berries were linked to a decreased risk in developing type 2 diabetes.
This is primarily because fruits are high in fiber, which is imperative in terms of hos the body utilizes insulin. An underrated fact about fruit is that it has an uncanny ability to give you a sensation of feeling full. Feeling full means that you will be less likely to eat junk food for the rest of the day. This can also help you decrease weight, a major risk factor for getting diabetes.
Protect Against Cancer
Millions of people across the world suffer from cancer, and there are many types you may be vulnerable to if you do not take care of your body. If you happen to be on a plant-based diet, adding fruit will further increase your chances of not contracting cancer. Fruit has been shown to have powerful antioxidants that are enemies of cancer. These include beta-carotene, phytonutrients and Vitamin C. Research has shown that fruits containing these kinds of nutrients will offer some protection against cancer.
Primarily, the cancers that you may be at risk for with a bad diet includes that of the esophagus, stomach, and lung. With fruit, your risk goes down.
Fruits, especially berries have gained a sharp reputation for keeping your mind and memory on point. This is because of materials called anthocyanins that help reduce inflammation and oxidative stress which can adversely affect your memory and overall brain function. In fact, a study conducted in 2012 by Harvard University found that those who ate at least one serving of blueberries per week were able to delay their cognitive aging by at least 2 1/2 weeks compared to those who ate a significantly lesser amount.
This relates back to the fiber content present in some fruits. The fiber content that is present in fruits and vegetables help to keep your digestive system running very smoothly. A diet that is highly rich in fiber is a great way to help you prevent being constipated.