Fruits Research has shown that adhering to four simple health rules may reduce the risk of chronic diseases, including not smoking,
avoiding weight gain, exercising for half an hour a day, and eating healthy food; Which includes consuming more fruits, vegetables, and whole grains, and reducing meat consumption, and many studies have indicated a relationship between increased intake of fruits and vegetables and a lower incidence of cardiovascular disease, including stroke، Fruits are considered a rich source of vitamins and minerals, which play an important role in most metabolic processes, and in addition to that, many complex reactions that occur in the body require the presence of vitamins and minerals within normal levels.[1][2] Video you may like: Benefits of fruits Many people believe that eating a lot of fruit has the same harms resulting from excessive consumption of sugars, because it contains fructose, but it should be noted that this is a wrong belief; It is only harmful when consumed in large quantities, and it is impossible to obtain high quantities of it by consuming it from fruit, and we mention below the most prominent benefits of fruit:[3] It contains high amounts of fiber and water: Most of its types are rich in fiber and water, and chewing and digesting it takes some time. Studies have shown that fiber, especially soluble fiber, has many benefits, as it helps lower cholesterol levels and slows the absorption of carbohydrates, and this thus gives a feeling of fullness and may help lose weight. . Rich in vitamins, minerals, and antioxidants: such as; Vitamin C, potassium, and folate, and it is recommended to eat fruit with the peels to increase the benefit; As it is often very rich in antioxidants and fiber. It helps to lose weight: Its fiber and water content contribute to a feeling of fullness, especially apples and oranges, which consequently reduces the amountof food eaten, and this contributes to weight loss. Benefits of fruits according to their colors It may be difficult to determine whether a sufficient amount of fruits is eaten within the needs of the day, so nutrition experts have come up with a simple idea that helps ensure that you eat enough fruits and vegetables, by diversifying their colors, that is, eating what At least one or two servings of each color group each day، It has been shown that the chemicals that give fruits and vegetables their colors have unique health benefits, which we explain as follows: [4] Red fruits: such as strawberries and pomegranates; It contains a number of antioxidants, such as: lycopene (in English: Lycopene), which is considered an effective antioxidant, which can help reduce the risk of cancer and heart disease, in addition to anthocyanins (in English: anthocyanins), and ellagic acid (in English: Ellagic Acid).
Orange fruits: such as oranges and mangoes, this group is rich in carotenoids such as alpha-carotene (in English: Alpha-Carotene) and beta-carotene (in English: Beta-Carotene); Which the human body converts into vitamin A, which is beneficial for skin health, strengthening the immune system, and maintaining eye health and vision. Yellow fruits: such as pineapple; This group is rich in beta-carotene, which is a source of vitamin A. It also contains beta-cryptoxanthin (in English: beta-Cryptoxanthin); It is a powerful antioxidant that is linked to reducing the risk of cancer and inflammatory disorders, such as rheumatoid arthritis. Green fruits: such as grapes and kiwi; It is one of the fruits rich in nutrients, and full of fiber, vitamins, and minerals. Purple fruits: such as purple berries and grapes; This group contains anthocyanins, which are powerful antioxidants that give blue and purple foods their distinctive color, and can help protect cells from damage, and may also reduce the risk of cancer, stroke, and heart disease. White and brown fruits: such as bananas and white peaches; This group of fruits contributes to reducing the risk of cardiovascular disease and arthritis, and the fiber found in the peels of brown fruits also contributes to maintaining the health of the digestive system, and can reduce the risk of some types of cancer. The most important sources of highly beneficial fruits: We mention below some types of fruits, explaining the benefits of each of them: [5] Oranges: They are rich in minerals and vitamins, and are considered one of the richest sources of vitamin C, which is a powerful antioxidant, and is necessary for maintaining the health of the immune system, It enhances the absorption of iron from plant foods, and in addition, it is considered rich in vitamin A; Which is important for vision, skin health, and B vitamins. Raspberries: They contain a high percentage of fiber, so they can help improve intestinal health and maintain heart health, and they can be eaten fresh, or added to yogurt for breakfast or dessert. Pomegranate: It is rich in antioxidants, and contains vitamin K, which is necessary to strengthen bones and maintain healthy blood cells. In addition, it has anti-inflammatory properties, which helps reduce the risk of brain-related diseases, such as: Alzheimer’s disease and Parkinson’s disease . Indian lemon: As it is useful in reducing the risk of insulin resistance, which is a precursor to type 2 diabetes, it also reduces the risk of developing polycystic kidney disease (in English: Kidney Cysts), and it may be good for the intestines, as research has indicated that some of its compounds can reduce the risk of Colon cancer.[6] Apples: Studies have shown that they are rich in antioxidants, which are highly concentrated in the outer peel, and in turn help reduce the risk of cancer and many other diseases.[7] Kiwi: This fruit is considered a rich source of vitamin C and potassium, so it helps combat the effects of stress and aging, contributes to wound healing, helps shorten the duration and severity of upper respiratory infections, and is also a source of fiber that helps promote intestinal health, Reducing bad cholesterol levels