Fruits

Fruits have many health 有助于预防中暑等并发症, high blood pressure, cancer, heart disorders, and diabetes. 它们能有效对抗皮肤疾病,促进头发菠菜导航网600生长. 人们总是建议吃新鲜和成熟的水果,以获得最大的好处.

What are Fruits?

果实是树或植物中含有种子的可食用的肉质部分. 水果有很多种口味,包括甜的、酸的、苦甜的等等. 它们是菠菜导航网600身体所需要的许多营养物质的重要来源.

Types of Fruits

There are 8 main types of fruits. They are:

Simple Fruit

这些果实是由一朵花的单个子房成熟而形成的. Simple fruits are of two types, dry and fleshy. Dry simple fruits can be dehiscent or indehiscent. 巴西坚果、草莓、椰子、核桃、榛子等., are some dry simple fruits. 肉质单果是指成熟时有部分或完全肉质果皮(果壁)的水果. 一些例子包括樱桃、番茄、橄榄、桃子、李子和蔓越莓.

Aggregate Fruit

这些果实由一朵花的多个子房发育而成. 聚集果实主要有四种类型,包括卵泡、瘦果、小核果和浆果. 树莓、黑莓和奶油苹果都是一些例子.

Multiple Fruit

多果起源于花序,即一簇花. 每一朵花都各自结出一个果实, on maturity, come in the form of a single mass. Pineapple, figs, mulberry, etc., are some multiple fruits.

Berries

浆果是一种简单的水果,因为它是由一朵花的一个子房发育而成的. 蔓越莓和蓝莓是两种最常见的浆果.

Accessory Fruit

Any fruit whose edible part comes from the ovary, as well as other parts of the flower, is an accessory fruit. It can be simple, multiple, or an aggregate fruit. 最常见的例子包括菠萝、苹果、核果和草莓.

Seedless Fruit

Seedless fruits mature in two ways. 第一种是没有单性心的果实发育, 而第二种是授粉促进果实发育. 这些是最有价值的水果,因为它们被大多数人消费.

Fruit Nutrition Facts

  • 经常吃水果对身体有益,因为它们是维生素和矿物质的天然来源, which are essential for the proper functioning of the body.
  • Rich in dietary fiber, 水果有助于改善消化道功能, 从而减少便秘和憩室病的机会.
  • 水果是菠菜导航网600饮食的重要组成部分,因为它们提供充足的能量而不增加任何不必要的卡路里.
  • 水果含有极少的钠和有害脂肪,所以它们对心脏有益.
  • 水果富含钾元素,这对调节血压很重要.
  • Vitamin C, a powerful antioxidant, is abundantly found in fruits, precisely citrus fruits. They are consumed widely for the common cold, wound healing, healthy skin, teeth, gums, and to keep the lymphatic system healthy.
  • 干果是极好的泻药,也是治疗贫血的天然良药, acidosis, fever, and sexual weakness. 它们有助于菠菜导航网600的体重增加,促进眼睛、牙齿和骨骼的菠菜导航网600.
  • 水果富含叶酸,这是孕妇最重要的营养物质. 众所周知,叶酸可以降低神经管缺陷的风险, anencephaly, and spina bifida occurring during fetal development.

Health Benefits of Fruits

Eating 水果和蔬菜可以促进菠菜导航网600年轻人的情感菠菜导航网600. Research 这表明好心情可能会导致人们更喜欢菠菜导航网600的菠菜导航网. The other benefits of fruits are listed in detail below.

Boost Energy

When you eat fruits, your supply of energy increases in no time; this is one of the prime benefits of fruits that we can utilize in our busy schedules. 这就是为什么运动员经常在运动中和运动后吃水果,为什么孕妇的饮食几乎总是包括水果的原因.

Heart Health

Fruits like apricot, apple, banana, cantaloupe, berries, grapefruit, 橙色对保护你的心脏很好,因为它们富含类黄酮, carotenoids, fiber, potassium, and magnesium. Fruits also contain vitamins like vitamin A, vitamin B6, vitamin C, vitamin E, vitamin K, and folate, 所有这些都有助于调节胆固醇水平和预防中风等疾病, atherosclerosis, and heart attack.

Diabetes

2型糖尿病是困扰全球大多数人的一种疾病. While fruits are healthy for everyone, 不建议糖尿病患者服用含碳水化合物较多的药物. 水果如苹果、鳄梨、樱桃、香蕉、橘子、桃子、李子等.美国人的血糖指数(GI)较低,低于55,有助于控制血糖水平. Also, 加工过的水果和罐装水果都不菠菜导航网600,因为它们含有人工甜味剂, so always eat fresh fruits to reap maximum benefits.

Cancer

富含维生素的水果对预防和治疗多种癌症如肝癌和乳腺癌都很有帮助. 其中包括苏苏草、枸杞、枸杞和柑橘类水果,如橙子、橘子等., When consumed regularly, 水果具有保护肝脏的功能,有助于驱除癌症.

Blood Pressure

Potassium-rich fruits like banana, apple, melons, plums, pear, apricots, and mango help in lowering hypertension. 由于它的血管扩张特性,这种矿物质与调节血压有关.

Kidney Stones

水果富含维生素C,有助于治疗肾结石. 柑橘类水果,比如橙子和柠檬,可以大大降低患肾结石的几率. 此外,水果的钠含量低,这对患有这种痛苦的疾病的人来说是个好消息.

Bone Health

葡萄柚和橙子等水果富含钙和维生素K, 这两者都有助于保持骨骼菠菜导航网600,也有助于提高骨骼矿物质密度.

Prevent Diseases

The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals, 无数的微量和常量营养素使水果对你的菠菜导航网600非常有利. 每天食用新鲜水果可以降低中风的风险, high blood pressure, indigestion, cancer, heart disease, diabetes, and other chronic diseases. 一些水果,如香蕉,含有重要的化学物质,如钾, which helps prevent strokes, high blood pressure, and anxiety. 食用水果基本上可以消除维生素和矿物质缺乏及其相关症状. 水果中也含有大量的水和纤维, 这有助于保持你的消化道清洁和控制你的体重.

Aid in Digestion

Fibrous fruits aid the digestive process in the body. The skin of some fruits is also rich in dietary fiber, 在你身体的正常消化和排泄过程中,哪个是一个主要的促成因素, 同时还能让你远离胃炎和便秘等问题. However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans. 在这种情况下,表皮内的可食用部分也含有大量的纤维.

水果中的纤维含量不仅有出色的泻药效果,而且通过增加大量营养来让你有饱腹感. 纤维水果还可以减少高脂血症和高血压,从而对心脏病等疾病有益, diabetes mellitus and obesity. Owing to this fibrous composition, 水果还具有抗癌作用,可以预防结肠癌和肠道紊乱.

Weight Loss

一旦你开始在你的饮食中加入大量的水果, 你会开始看到你的体重正在得到控制,你的菠菜导航网600状况正在改善. However, fruits alone cannot reduce your weight. You also need to exercise regularly.

在美国进行的许多调查显示,在家庭饮食中加入水果后,能有效地减轻体重. Dr. Joanne L. Slavin from the Department of Food Science and Nutrition, University of Minnesota, 研究表明,习惯吃水果的人不太可能在两餐之间吃零食和垃圾食品,因为这些食品几乎没有任何营养价值. Also, fruits are composed of 90-95% water, having a powerful diuretic effect on your body, 从而将含氮废物和有害毒素排出体外.

One example of this is lychee, 一种水果,它是一种很好的泻药,卡路里含量可以忽略不计, and no saturated fats or cholesterol. It also helps to cut down excess body weight. 除了椰子、鳄梨和橄榄等少数水果外,水果通常都是不含脂肪的.

Skin Care

Fruits keep your skin supple and hydrated, and nourish it with essential vitamins, minerals, and antioxidants; thereby retaining your radiant skin for a long period of time. In fact, 如果你厌倦了使用商业上的抗痘痘霜, just try including fruits like berries, apples, 或者在日常饮食中加入香蕉,粉刺很快就消失了. 痤疮是最刺激的皮肤疾病之一,可影响任何年龄的人. With a good amount of fruit in your diet, 你可以自然地抑制这个问题,而不是选择昂贵的皮肤霜. 痤疮大多是由皮肤感染和皮肤病引起的, but there are other reasons for such eruptions as well. Apples are the best option for treating acne; eat the skin of the apple, 哪种植物的果胶含量高,有助于控制便秘, which can be a trigger for acne. 香蕉也有助于缓解痤疮,因为它们富含纤维,再次缓解便秘. 浆果有极好的清洁性能,并保护你免受皮肤疾病. 如果你白天吃葡萄,它有助于清洁你的皮肤和身体. 木瓜能让你的皮肤恢复活力,修复你可能没有注意到的小损伤,柠檬 juice slowly eliminates the signs and scars from acne spots.

除了在你的饮食中包括水果,试着注意你的其他饮食习惯. 减少咖啡因的摄入,因为它会增加你体内的某些激素,从而增加痤疮. Cut down on red meat and dairy intake as well, since they aggravate your hormonal generation, resulting in acne. 你也应该经常用草本肥皂或温和的清洁皮肤 face wash.

Healthy Hair

Just as fruits enhance the radiance of your skin, they also contribute greatly to long and healthy hair. 维生素A能使你的头发有光泽,也能软化头发的质地. 空腹吃水果可以防止脱发和过早变白. Citrus fruits are excellent hair stimulants. 柑橘类水果中的维生素C含量可以防止脱发,保持头发菠菜导航网600光泽. 猕猴桃、草莓和菠萝等水果也有助于头发生长. 水果甚至可以确保头发菠菜导航网600生长,保持头发光泽柔软.

水果对头发菠菜导航网600的好处也可以通过发膜来享受. 许多美容专业人士推荐用瓜和香蕉发膜在家护发. 你也可以把柠檬汁和芦荟做成糊状,涂在头发上. 保持头发糊状大约45分钟,然后用温和的洗发水彻底洗净头发. 这些包不仅能改善头发质量,还能消除头皮屑和瘙痒等头皮疾病. 鳄梨含有大量的维生素E,众所周知,维生素E对头发非常有益. 牛油果发膜能强化头发,延缓头发过早变白. Coconuts are also very good for healthy hair growth. 椰子油在热带地区被广泛用于护发.

Multi-morbidity

A 2014 research published in the Clinical Nutrition journal suggests that greater consumption of vegetable, whole grain products, and fruits may lower the risk of multimorbidity.

Fruit vs Fruit Juice

你有没有想过哪种水果能给你更多的营养——全水果还是果汁?

  • 实际上很难说哪一种营养更丰富. 尽管吃完整的水果被认为是获得水果全部好处的最好方法, fruit juices are also easy and healthy options. Of course, 如果果汁是100%的水果,没有额外的防腐剂或添加剂, then it has the same nutritional value.
  • 果汁有两种形式,100%的果汁和果肉+水+糖. 在这两种情况下,都添加了防腐剂和添加剂,以延长果汁的保质期. Very few juices contain no preservatives.
  • 自制果汁的纤维含量与整个水果相同, 前提是你不添加人工香料和防腐剂. However, if bought from the store, 这些果汁在大力加工后可能没有同等的纤维含量. 此外,当你食用加工果汁时,你有不菠菜导航网600的体重增加的风险.
  • When you make fruit juice at home, 试着把水果的可食用皮加到果汁中,以获得更多的营养价值.

Things to Remember

  • It’s advised to eat fruits in the whole form, including their skin if it is edible, 以获得其高纤维含量的好处. 这样可以促进菠菜导航网600的消化,防止便秘.
  • Eating seasonal fruits ensures that they are fresh. 此外,大多数时令水果还能抵御季节带来的疾病. 例如,在印度,青芒果在应对夏季炎热时非常有用.
  • 生吃水果可以获得最大的营养价值. 煮熟或腌制的水果通常会因为高温和保质期延长而失去一些重要的营养成分, respectively. 因此,新鲜水果对你的饮食是最有利的.
  • Never eat fruits along with your main meal; this can result in severe acidity and digestive problem because fruits are usually mildly acidic in nature. 总是在饭前或饭后吃水果,留出一两个小时的间隔.
  • 建议空腹吃水果,或者至少在相对清淡的一餐之后. Fruits on an empty stomach help to delay graying of hair, nervous outbursts, dark circles under the eyes, and balding.
  • 吃完水果后不要马上喝水,因为这会导致高酸度.
  • 早上应该吃水果,因为这有助于排毒,也有助于减肥. 尽管这些好处可以通过在一天中的任何时候吃水果来获得, 据说早晨是它们发挥最大功效的理想时间.

How to Store Fruits?

  • Try not to keep fruits in very hot or very cold places, this reduces their shelf life – a moderate, dry, cool temperature is suggested for storage.