Summer Fruits And Their Health Benefits
Fruits are considered healthy for a number of reasons and they are delicious too! Since our childhood, a lot of emphasis is laid on regular consumption of fruits. Fruits are an essential part of a balanced diet. All of us have our favourites - whether it’s fresh juicy oranges, or crisp apples - that we would willingly eat at any given point. What we don’t realise, however, is that not all the available fruits are from the ‘right’ season, and therefore, they usually do not offer what they seem to promise in terms of health benefits. This is where some guidance would help.
It is tough to keep track of which fruits are actually available in a particular season, locally at different times of the year, especially when most of them are available all year round in our local markets and stores. Now, with an increased supply network in the country, we can get the best varieties of in-season fruits from all over the world. These are not just better in terms of flavour, but being ‘in-season’ in their places of origin means that they have more nutritional value and other benefits to offer.
Here is a list of fruits and the health benefits they offer:
1. These fruits keep skin healthy and control weight
People today are forever concerned about their skin and body. The polluted environmental conditions only add to daily skin woes. Additionally, today’s lifestyle is mostly dominated by unhealthy habits, which contributes to unhealthy weight gain. The consumption of certain fruits, however, can help balance this out and contribute to keeping your skin and body healthy.
- Apples are help in keeping your skin clear, vitamin c content helps produce collagen. They also help in digestion, due to their fibrous nature. Apple skin has almost half the nutritional value of the total nutrition provided by an apple, this is due to the high fibre content and polyphenols found in apple skin. The best varieties of apples come from the United States, Italy, Chile, and New Zealand.
- Pears are also highly fibrous, thus they help in digestion. Like apples, they keep you full for longer, hence, they can benefit those trying to lose weight. Pears are great for detoxification, as they have high water-content that helps in flushing out the system. Additionally, eating pears can contribute to a healthy skin.
- Oranges also help lower bad cholesterol, as they contain Hesperidin and Pectin. These also help to keep the heart healthy.
2. These fruits support good digestion and blood flow
- Apples: To explain why apples are known for ‘keeping the doctor away’, it can be highlighted that apples are full of antioxidants and fibre that are important for blood flow. Additionally, they help prevent hypertension, diabetes, heart disease, etc.
- Pears offer digestive, cardiovascular, and weight loss benefits.
- Avocados: Fruits with similar health benefits are avocados. Their creamy texture and nutty flavour makes them extremely versatile too. Peruvian avocados, in particular, are known to be the most popular variety in the world. This is because they have more nutrients than other variants, thanks to the high quantity of healthy fats in them, compared to most other fruits and vegetables. Avocados help in keeping the heart healthy. Furthermore, avocados are high in potassium, which helps in controlling blood pressure. This helps reduce the risk of heart attacks and kidney issues.
3. These fruits boost immunity
There is a reason why vitamin c tablets are recommended during the ‘flu season’.
- Citrus fruits: They have an abundance of vitamin c content.
For example, kiwis: The best variety of kiwis are found in Greece, Italy, and Chile. vitamin c found in kiwis helps guard your body against harmful viruses, especially those which lead to the flu, the common cold, and other viral infections.
- Oranges contain a compound called D-limonene which helps in the prevention of a number of cancers, such as that of the lungs, breasts, and skin. Oranges are one of the fruits that can easily be consumed as juice too.
- Kiwis: Apart from their vitamin c content, kiwis are rich in vitamin E and K, as well as potassium and fibre. Very few of us might know that in addition to the seeds, the brown skin on kiwis is also edible, and includes around 3 times the fibre of the
fruit. Due to the serotonin and antioxidants present in them, kiwis are known to help in aiding sleep, and are also recommended for those suffering from sleep disorders.
This list will help you decide what to get next time you’re out to buy some fruits.
Tarun Arora is the Director of IG International.