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Perhaps, one of the healthiest meals to consume daily is a simple bowl of fruit salad. With the right quantity and type of fruits, a fruit salad can work wonders for you, for it will provide you with a power-packed dose of fibre, vitamins and antioxidants. At the same time, you will also get a wide range of health benefits, right from lower blood pressure levels to weight management.
While you may choose the fruits of your liking for the salad, you could a;so consider adding apples as they are available all year round, and are rich in antioxidants, dietary fibers and flavonoids. Apple’s nutrient quotient helps reduce the risk of diseases like diabetes, hypertension and heart ailments. You could also add a touch of citrus fruits such as oranges. Oranges are packed with vitamin B1, vitamin C, calcium, copper and will help to lower blood pressure and lose weight.
Hence, there is no right or wrong way of making a fruit salad, but rest assured that a daily dose of the same will provide you with several benefits, such as:
Fruits consist of water and fibre, ensuring low-calorie intake and high energy levels that will aid in weight loss. For example, kiwi has high fibre and low calories, ideal for weight management. A medium-sized kiwi contains around 50 calories, and the fibre content creates a sense of fullness in the stomach.
Fruits rich in vitamin C such as kiwi or strawberry help with the growth and repair of tissues in the body and, the fiber content is known to improve bowel function, which prevents constipation and can even help with asthma.
Moreover, bananas are a rich source of vitamin C and can help protect your body against cell and tissue damage, produce collagen (the protein which holds your skin, bones and body together) and support brain health by producing serotonin (a hormone that affects our sleep cycle, moods and stress levels). Blueberries are low in calories and packed with nutrients and antioxidants. Blueberries have up to 9.2 millimoles per litre (mmol) of antioxidants per 100 grams. Antioxidants in blueberries, called anthocyanins, reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure, as per research published by the National Library of Medicine.
A fruit salad, packing a high dose of fibre works brilliantly for digestion. Fruits such as kiwi contain a proteolytic enzyme called actinidin that helps break down proteins. The fibre, in fact, also improves constipation issues, because it acts as a natural laxative for the digestive system. Fruits such as oranges and bananas contain less fructose, making them easier to tolerate and less likely to cause gas and contain inulin, a substance that stimulates the growth of good bacteria in the gut.
Make sure you add a bowl of fruits to your daily diet!