Fruits and why include in your menu


Why Add Fruits to your Diet?

Fruits are available in different kinds with different appealing colours, and not all contain the same micro-nutrient. Therefore one should consume varieties to meet the micro-nutrient requirement. Individuals should value including fruits in their menus as one way of improving their nutrition.

Here are examples of the high variety of micro-nutrient quantities:

  • The pineapples
  • Kiwifruit
  • Oranges 
  • Pawpaws 
  • Bananas
  • Watermelons
  • Strawberries and grape berries
  • Mangoes
  • Apples

Fruits and why include in your menu

Adding fruits to meals is one way to make meals look appealing and sometimes improve appetite when eaten before meals or dinner.

Feeding on raw ones to aid in the prevention of chronic diseases. Since they contain a variety of micro-nutrients packed in their pigments required by the body for an immune boost and proper function of the immune system, formation of immune cells, and skin care[help in keeping the skin health thus preventing skin diseases] and the nutrients got from fruits also aid in protecting the body cells from being damaged.

How does fruits content prevent the human body from chronic diseases?

Strawberries and grapes contain protective antioxidants(rich in vitamin E) that prevent individuals from acquiring diseases such as cancer.
 On preventing cancer, antioxidants protect cell molecules and DNA from destruction by free radicals. The antioxidant content makes free radicals less effective. The probability of free radicals reacting with cell molecules to destroy the DNA becomes impossible.

They are rich in soluble fibre which slows down the emulsification of fats, digestion, and absorption of carbohydrates high in glycemic index.

Another fruit content that is helpful to humans; is useful micronutrients contained.

 Folate is of essence to girls in their menstrual periods, prenatal and women at postpartum.

They are a rich source of dietary water; most fruits contain high water content example watermelons, oranges, strawberries.

  •  Vitamin C; Mainly obtained from oranges and lemons, kiwi fruit, are essential for an immune boost and the prevention of chronic diseases like scurvy. Since Vitamin c deficiency leads to scurvy their intake to prevent deficiency should be watched.

  • Potassium; The mineral obtains from bananas supports teeth and bones growth. Individuals with low potassium suffer from hypokalemia.

The symptoms related to low K+ levels in blood serum are;

  •  Fatigue, 
  • constipation,
  •  leg cramps, 
  • muscle weakness.

  • Vitamin E; obtain from Avocados, mangoes, and kiwi fruits. Vitamin E is needed by the body in protecting against cell damage and is necessary for skin health.

  • Vitamin K; sourced from Avocados, kiwifruit: aid in blood clotting.

  • Folate: the B 9 vitamin sourced from Fruit and their juices [orange juice]is necessary for the formation of healthy red blood cells, healthy cell growth, and proper cell function.

  • Besides being rich in micronutrients they contain dietary fibre
  • Dietary water due to fruit consumption contributes to 700-1000 ml of water per day and the dietary water obtain from fruit ingestion aid in preventing dehydration and provide some electrolytes and little energy.

    The dietary water will help replenish water lost by people with diarrhoea and fever. Therefore fruits with high water content are of the essence when one is suffering from dehydration.

Benefits of fruits to women of childbearing age

 Who are these women of childbearing age? Women of childbearing age are all those aged from 15 to 49 years. Women of childbearing age need micro-nutrient-rich foods. They need fruits to improve their nutritional status in the preconception stage. Since fruits are one of the main sources of vitamins and minerals they need, therefore, should be supplemented or provided in the diet in the right portions since if insufficient this puts them at risk of contracting micro-nutrient deficiencies and pregnancy complications to those at conception.

Providing them with fruits will aid in attaining sufficient micro-nutrient dietary needs thus saving them from contracting micro-nutrient deficiencies like anaemia, neural tube defects, at pr-conception, and pregnancy.

Failing to attain good health at pr-conception is vulnerable to women of reproductive age.

 Since the complications like anaemia at pr-pregnancy will affect their developing fetus. Therefore, causing delivery of babies with healthy defects, especially giving birth to underweight babies, infants that have not well developed well brain structures and components which impairs the babies learning process in future since the condition has caused low Intelligent quotient just because of the mother's inability to access a micro-nutrient dense healthy diet.

Women of reproductive age should value the consumption of fruits by making sure it is present in the diet since a high percentage of micro-nutrients will aid in keeping them healthy, preventing maternal morbidity, and determining the health outcome of their babies are present in this micronutrient-rich stuff. 

Why should we include fruits on your menu?
They should be included on your menus since; they will provide you with various micronutrients to help in disease control.

Provide dietary fibre which is essential in blood glucose regulation and constipation control.
Dietary fibre regulating carbohydrates absorption reduces the risks of acquiring chronic diseases.

Dietary fibre will help prevent chronic GIT conditions like diverticulosis.

How does soluble fibre in fruits work in preventing diverticulosis from occurring? The soluble fibre forms gel-like material that promotes bulky in stool ensuring easy movement of materials along the digestive tract. easy movement of materials reduces colon pressure and gas which helps prevent inflammations that will cause diverticulosis.

Why should you value fruit varieties? 
 Variety should be valued since not all contain the one and same micronutrient you need. Furthermore including them in different types in your menu for consumption will help you meet the micronutrient needs thereafter.

Why women of reproductive age should increase the density of fruits in their diet?
Since the preconception stage determines the pregnancy outcome, therefore the foods that they supply in their diet impact their health. Consumption of micronutrient-rich foods will prevent pregnancy complications like anaemia. The fruits rich in vitamin c improves iron absorption this is therefore important.

Why fruits are one of the ruler's roosts in chronic disease prevention? 
They are the ruler roost to the prevention of chronic diseases due to the content they contain which are the packed vitamins in them; 
Vitamin E and C are immune boosters.

Dietary fibre slows down digestion and absorption of high glycemic index carbohydrates.

Edward K.E

Nutrition fit health for all

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