Eating fruits daily helps fight inflammation, prevent chronic diseases, improve gut health, provide hydration, enhance skin appearance, and support weight management.

Besides delicious taste and refreshing nature, fruits are rich in vitamins, minerals, and fiber, making them a valuable source of healthy nutrition readily available in our daily lives.

Experts recommend that each person should eat from 200 g to 250 g of fruit a day. According to the U.S. Centers for Disease Control and Prevention (CDC), only one out of every ten people consumes enough fruits and vegetables daily. Scientists have identified six amazing benefits of eating fruits every day brings to our health.

Reducing Inflammation

The "mantra" of nutrition that has been applied for a long time is "eating according to the rainbow" meaning consuming a variety of fruits and colorful foods from green, red, purple, yellow... According to experts, the nutritional compounds that give fruits their color are often natural antioxidants, which help fight inflammation.

Most fruits contain antioxidants. "Berries contain a lot of antioxidants, which help reduce inflammation. This is my top recommendation. Citrus fruits like oranges are also very beneficial for health," said Dr. Carrie Gabriel.

Preventing Chronic Diseases

Eating fruits daily helps reduce overall body inflammation, thereby minimizing the risk of developing certain chronic diseases. "Fruits provide a wide array of vitamins, minerals, antioxidants, and plant-based nutrients that work together in the body to enhance the immune system," says nutrition expert Dani Lebovitz, author of the book "Fruits and Vegetables from A to Z."

According to him, eating fruit every day has the effect of protecting the body's nutritional intake, reducing the risk of heart disease, stroke, lowering blood pressure, even preventing some types of cancer.

Helps keep the gut healthy

A healthy gut microbiome is the key to underpin all aspects of health. It prevents type 2 diabetes, improves mental health. Fruit plays an important role in the digestive tract.

"Fruits are an excellent source of fiber, which helps us maintain a healthy intestinal system and prevents digestive problems like constipation. The fiber in fruit also helps us stay fuller longer, making the process of digestion easier. efficient metabolism, contributing to the creation of beneficial intestinal bacteria", said Dr. Gabriel.

For people with stomach problems, eating fruit can cause bloating and discomfort. Gabriel recommends a simple trick, which is to cook fruit to break down the fiber texture, making it easier to digest.

Make your skin more beautiful

"The secret to healthy glowing skin isn't in your medicine cabinet, it's in your fruit basket," says nutritionist Lebovitz. According to him, snacking on fruit every day is a simple way to promote skin health.

Fruits are full of potent antioxidants, which can help delay skin cell damage by reducing inflammation and protecting against free radicals. These are single electromagnetic atoms or molecules. They create an electron hijacking reaction, disrupting the normal functioning of cells, causing cell death leading to premature aging. Free radicals break down collagen in the body, leading to wrinkles and uneven skin tone.

To combat this, Lebovitz recommends choosing fruits rich in vitamin C, such as guava, kiwi, strawberries, and oranges.

Fruits help rehydrate

Drinking plenty of water is one of the key factors in maintaining a healthy lifestyle. But not all fluid intake comes from drinks. Some come from food, such as fruit. "Many fruits contain large amounts of water, which can aid in hydration," says Gabriel.

Hydration is the process of adding water molecules to organic matter to form new compounds. 75% of the normal human body is water, but in middle age, the water loss is 50%. Thus, age will cause the cells to lose water. Hydration increases the amount of water in the cells.

"It not only aids digestion, it also increases mucus in joints, transports nutrients to cells, and helps stabilize blood pressure and heart rate," says Gabriel.

Support weight loss

People who are following a diet (especially low-carb) often limit their intake of fruit because they are afraid they contain too much sugar and carbs. In fact, however, studies show the opposite.

A study of 26,000 adults, published in the Journal of the British Medical Association (BMJ), found that those who ate more fruit and vegetables had less body fat. Another analysis in 2019 concluded that fruit plays an important role in preventing obesity and controlling excess body fat.

"Eating fruit every day helps with weight loss, because most fruits are relatively low in calories, high in fiber. They help you feel full longer. Try eating fruits that are high in fiber and less. sugar like passion fruit, raspberry, pomegranate," Lebovitz said.

Eating fruits daily offers remarkable health benefits. With their delicious flavors and rich nutritional content, fruits are a vital part of our daily lives.

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