La fruit is one of the most beneficial foods that can be added to any diet and we also have a great variety to choose from. Although there are cultures in which fruit is more important in the diet, it is true that it is good for everyone and that we should all include it in our daily lives. We are going to see what are the benefits of including fruit in the diet and the ways we have to do it.
You will have heard that there is take at least five pieces of fruit a day to have a balanced diet beneficial to health. It is a great advice because fruits provide us with everything from vitamins to large amounts of water, so it is a great idea to include them in our daily meals.
The amount of fruit per day
Se recommends eating at least five pieces of fruit a day. For some people it is a bit excessive because they may only eat one piece after lunch or breakfast. As we distribute the meals in about five servings a day, we can eat a fruit at each meal. Medium-sized pieces are sufficient. If we are not used to incorporating them frequently in our meals, it will be easy for us to eat five or more pieces a day. These fruits should be varied, since this way we will take different nutrients and vitamins.
Fruit Benefits
Eating fruit a day gives us many things. Are foods that are very low in calories, so they are beneficial to maintain weight well since they are satiating thanks to the amount of water and fiber they contain. The most caloric fruits are bananas and grapes, so in this case we must moderate ourselves. Fruits contain fructose and taste sweet. Citrus fruits are less sweet and therefore tend to have fewer calories. But in each fruit we find different things. They are good for keeping cholesterol at bay and with their amount of water and fiber they make us have a good intestinal transit.
All the vitamins that fruits provide us are very important, since it is necessary to ingest certain quantity of them in the diet for a good balance in our organism. Vitamin A for example is very abundant in fruits and gives us good vision. Citrus vitamin C helps us synthesize collagen to keep us younger. In the banana we find minerals such as potassium to maintain a water balance in our body. Studying what each fruit contributes to our diet is a great idea to know what it contributes to us.
All the fruits also have a large amount of antioxidants. These antioxidants are the ones that fight free radicals in our body and help us stay younger. Being younger is not just a matter of genetics, but the environment and diet also have a lot to do with it. The antioxidants present in the diet help the body to stay away from oxidative processes and fruits are full of them.
How to include fruit in your diet
If you are not fond of fruit, there are some ways to include it in your diet. Use a blender or mixer to make a delicious smoothie that you can drink. In these smoothies you can include a little skim milk to give it more flavor or a natural yogurt to make you like it more. Use different fruits, make mixtures and discover which are your favorites.
Another way to do it is toadding a fruit at the end of each meal. It is a way of eating it as if it were a dessert and also thus avoid having other temptations such as eating sweets for dessert. A small piece of fruit is more than enough and so we can take the five recommended pieces.