While the COVID-19 pandemic continues to wreak havoc around the globe, it has become increasingly crucial to protect ourselves not only by practicing good hygiene but also by strengthening our immune system with proper diet and exercise.
According to the Centers for Disease Control (CDC) and the US Department of Agriculture (USDA), 92% of Americans are found to be vitamin deficient. An alarming 9 out of every 10 people in the country who aren’t getting enough essential nutrients in their diet. This may be in large part because of poor eating habits and the widespread availability of processed foods on supermarket shelves.
A well-rounded diet includes consuming a healthy variety of fruits and vegetables. People living in metropolitan areas often live very hectic lives and aren’t able to spend enough time planning a healthy diet involving fresh produce. Eating fruit must be a positive habit that is deliberately included in our daily diet.
Health Benefits of Fruits
Experts generally recommend eating at least five servings daily or about 400 grams of fruit. By consuming this amount, fruit intake has proven to lower the risk of cancer, cardiovascular disease, and stroke. Eating fruits regularly is associated with stronger immune systems, improved blood circulation, and weight loss.
Fruits are excellent sources of essential vitamins and minerals like Vitamin A, potassium, and folate, which your body needs to rebuild cells. Fruits are also rich in fiber, which help clean your digestive system and flush out toxins from your body. High levels of toxins that the body cannot expel quickly enough damage organs leading to symptoms of fatigue, impairment of brain function, or inflammation.
Certain fruits like berries, grapes, and pomegranates are packed with antioxidants that prevent cell damage and neutralize free radicals in our bodies. Apricots, oranges, and other citrus fruits like grapefruit contain vitamin C, which is another powerful antioxidant. Watermelons are a good source of yet another antioxidant, glutathione. These substances promote cellular health and can delay the signs of aging.
Misconceptions
There are many misconceptions surrounding fruits. Many people think that fruits are high in sugar that causes you to gain weight or may put you at risk for diseases such as diabetes. While some fruits can taste very sweet, the natural sugar in fruit is actually more easily digested by our bodies. Fruits are low in fructose, which is in contrast to other tablets or additive sugars like high-fructose corn syrup, which are more harmful to your system when eaten excessively. It is generally safe for people suffering from diabetes to consume fruit.
Some people also mistakenly believe that eating certain fruits can upset your stomach. While this is true for most any food, fruit is not the cause of indigestion. In fact, being high in fiber, fruits promote healthy digestion and prevent bloating and acidity.
Fruit juices should be carefully selected–while it may sound like a good alternative, some fruit juices contain only less than half of actual fruit juice in each serving. Fruit juice is a good way to consume your recommended daily intake if you choose a 100% fruit juice product.
Conclusion
Fruits should be part of a regular well-balanced diet to promote overall physical and mental health. Vitamin deficiency is a common but easily remedied dietary issue that can lead to serious diseases if left untreated. Eating the recommended daily servings of fruits is a simple and delicious way to fight off infection, delay aging, and strengthen your immune system.
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