Wellness Wednesday

By Sandy Ryan

Hi! Remember, we’re reviewing the five food groups and how they affect our bodies.

Today we will discuss fruits.

Let me begin by saying fresh or frozen fruit with no sugar added is the very best option. The closer to nature the better. One will get the highest amounts of nutrition with no unhealthy extras.

Eating of fruit lowers the risk of developing disease like heart disease and diabetes. Fruit can help control your blood pressure, and perhaps, lowers your risk of developing certain cancers.

Fruit can really help make your bones and muscles stronger. Florida State University did a study finding eating dried plums, in particular, can help prevent osteoporosis. Avocados are also fantastic for strong bones. Another study done by the University of East Anglia found that vitamin C can help you retain muscle mass.

More benefits of fruits in our diet can improve the functioning of the digestive tract, thereby reducing the chances of constipation and diverticulosis as they are high in fiber.

Fruits provide ample energy without adding any unnecessary calories. For instance, the calorie content in a small fist size apple is 95 calories or only 104 calories for a medium/large apple.

* Fruits have a minimum of sodium and bad fats, so they are healthy for your heart.

* Fruits are rich in potassium, which is important to keep your blood pressure steady.

* Vitamin C, a powerful antioxidant, is abundant in fruits, precisely citrus fruits. They are often eaten when one has the common cold, wound healing, healthy skin, teeth, gums, and to keep the lymphatic system healthy.

* Dry fruits are excellent laxatives and they also are a great natural remedy for anemic conditions, acidosis, and fever. They help in healthy weight gain and promote eye, teeth, and bone health.

* Fruits are a rich source of folic acids, which is the most important nutrient for pregnant women. Folate is known to reduce the risk of neural tube defects, anencephaly, and spina bifida occurring during fetal development.

* There are actually eight different classifications of fruits and subclasses of each. I have no desire to go into a botany lesson so if you’re interested in the details, here’s the link. https://homegardenscare.com/types-of-fruits/ I found it fascinating.

Here are a few common fruits and their benefits.

APPLES Highest nutrient is Vitamin C which is great for healing, and our immune system.

AVOCADOS Very low in carbs but high in very healthy fats, nutrient-dense, and they are rich in fiber, protein, vitamins, and minerals – especially potassium. Potassium is good for normal functioning of all cells. It regulates the heartbeat, ensures proper function of the muscles and nerves, and is vital for synthesizing protein and metabolizing carbohydrates.

BANANAS Widely available and inexpensive, bananas are also high in potassium.

BLUEBERRIES These plump little balls of deliciousness are rich in health-protective polyphenols, (polyphenols are antioxidants. They help prevent cellular damage from free-radicals that occur with pollution, smoking, eating rancid foods, and as a byproduct of normal metabolism. It's also thought that polyphenols contribute to the body being in an anti-inflammatory state) They are also considered a low carb fruit as there are 57 calories, 12 net carbs in one half cup of blueberries.

CRANBERRIES Contain large amounts of phytonutrients, and these compounds tend to be very bitter or sour in nature. Nutritionally, cranberries are a decent source of vitamin C and phytonutrients and contain anthocyanins which are known to boost brain health, prevent cancer and strengthen the heart.

GRAPEFRUITS a hybrid fruit, which means that it is not an original species; it was created by the natural crossing of an orange and a pomelo. are relatively high in polyphenols, notably flavonoids such as naringenin (naringenin It has been shown to possess antioxidant, antiproliferative, antitussive, and interesting hepatoprotective (Protecting the liver) properties.

LEMONS, LIMES AND ORANGES contain the same benefit as grapefruits.

OLIVES A FRUIT!? Yes, a fruit, is actually one of my most favorite snacks. ESPECIALLY Kalamata olives. Olives are one of the most polyphenol-rich foods. One half cup has only 81 calories, no sugars and 3 net carbs.

Strawberries Super high in Vitamin C, one cup has 50 calories and 9 net carbs.

So, basically, fruits are important for our body as they clean up broken down cells (free radicals) by their high content of antioxidants. Fruits are very high in water and fiber, which makes them incredibly filling so it’s difficult to eat too much. Here are the daily recommended requirements for fruits.

Men 4 servings

Women 4 servings

Kids 2-3 years old 2 servings

4–8 years old 2-3 servings

Girls 9-18 years old 2-3 servings

Boys 9 to 13years old 2-3 servings

14 to 18years old 4 servings

One serving equals one ½ cup of fresh fruit, frozen or canned fruit; ¼ cup of juice or ¼ c dried fruit.

RecIpes

Blueberry Kale Smoothie ¾ -1 cup of juice or almond milk 1/2 to 3/4 cup blueberries (fresh or frozen) 2 cups kale (washed and dried, loosely packed, chopped leaves only, stems removed.)

Put the kale, blueberries, and juice in a blender and whirl until smooth. Really let it go for a while, you want that kale nice and cut up! Serve immediately. Variations Add 1 tablespoon of chia seeds; it'll be thick and you may want to add more juice, but it's a whole new texture in smoothies! Mix in a teaspoon or two of freshly grated ginger or a great wake-up punch. Switch out the blueberries for blackberries or raspberries (be warned that lighter colored berries will yield a less appetizing final color for the smoothie). Use cranberry juice, peach nectar, or your favorite fruit juice in place of the orange juice. Add a few spoonfuls of plain, unsweetened yogurt—you'll probably want to up the amount of juice to keep things smooth and whirl-able. Throw half of a banana in there (again, this move will require more juice to get that smoothie drinkability). Strawberry Banana Smoothie 1 medium banana

1 1/2 cups sliced frozen strawberries

1 cup vanilla almond or plain almond milk to reduce sugar content

1 tablespoon honey or sweetener

In a blender, add the frozen strawberries, banana slices, almond milk, and honey. Blend until smooth. This provides all ones daily suggested fruit requirements. Swap out any berry for strawberries.

Be sure to comment and let me know if there's another nutrition topic you'd like to hear about. And always, remember, it's OK to not be perfect, just keep moving in the right direction.

This article does not provide medical advice. It is intended for informational and educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified health provider with any questions or concerns you may have regarding any medical condition. NEVER disregard medical advice or delay in seeking it because of something you have read on this blog.

https://www.sciencedaily.com/releases/2011/08/110818093048.htm organicfacts.net Creativehealthyfamily.com Livestrong.com https://www.health.harvard.edu veryfitwell.com https://www.childrenscolorado.org thespruceeats.com