One of the ancient forms of foodstuff known to man is fruits. In fact, Adam-the first man on the earth ate an apple which is considered heaven’s ‘forbidden fruit’. You can find lots of references of fruits in our ancient literature. According to Quran, fruits like date, fig grape, pomegranate and olive are heavenly fruits and gifts of God.
Fruits whether fresh or dehydrated have been a widely accepted food in the world since many years. To lead healthy life, eating fruits is essential as they are great source of minerals, fibers, vitamins, enzymes etc., and are very easy to digest. In addition to providing energy in the form of food for human beings, they can also act as a medicine and treat ailments.
Fruits consumed raw or in the form of freshly squeezed juice provides balance and retains moisture in the body. Most of the fruits are low in fat, calories and sodium content and can be a great choice for those who would prefer salt-free diet or those who are on weight loss diet. Also consumption of 2-3 fruits per day is very helpful for pregnant ladies.
Dry fruits for example, dates, apricots, raisins etc., are natural source of iron and calcium that are necessary for maintaining hemoglobin in blood and bone strength respectively. As fruits are very rich in fiber content they can help to clean digestive system and regains normal bowl action. Therefore for those who are suffering with constipation, eating fruits can provide relief.
Fruits like custard apples, guavas, oranges and lemons contain vitamin C. Papaya is a natural source of Vitamin C as well as carotene, which provides Vitamin A to the body. Also fruits like bananas, prunes are rich in potassium content that helps to maintain healthy blood pressure. Apple, orange, pomegranate and lemon helps heart to function normally. Nutrient present in mangoes, dates and apples help to sharpen memory and aid in curing insomnia, hysteria, exhaustion and also prevent mental tension. Therefore fruits eaten raw and fresh can provide all essential nutrients as well as other mentioned benefits.
Generally fruits provide benefits only when they are eaten in raw and ripe from. Cooking or heating of fruits can leads to the loss of nutrients and vitamins, as most of them are water-soluble. Therefore cooking of fruits is not recommended. Ideally one type of fruit should be taken at a time. Most of the people choose to eat fruits with milk in breakfast. It is not advisable to consume fruits in combination with vegetables and if it is not avoidable include more portions of fruits.
All kinds of berries are source of iron, sodium and phosphorous that is essential for strengthening nerves and blood building. Lemons are effective for curing lover problems, rheumatism and indigestion. Watermelons are very helpful in cleansing kidney. Pomegranates and pineapples are beneficial in soothing nose inflammation, throat problems, chronic ailments and hay fever. Treating common cold problems grapefruit is an effective option. Dry fruits like walnut and fresh fruits like bananas, figs, apples and grapes are helpful remedy brain weakness and other brain deficiencies.
If you normally do not eat lot of fruits and if you are finding it quite difficult to add few more portions into your daily diet, These are few ideas to make a start:
- Start your day with freshly squeezed grapefruit or orange juice
- Add sliced strawberries, kiwi and banana to your breakfast meal
- Have a fruit smoothie made with yoghurt, banana and other fruit
- Add cucumber, rocket, lettuce and sliced tomato to sandwiches
- Add green pepper, diced red and orange to tuna mayonnaise
- Pick dried fruit snacks instead of using chocolate or crisps
- Add sliced fruit to desserts
- Have healthy dips along with vegetable crudités thereby replacing unhealthy snacks
- Make homemade vegetable soups in lunch or dinner
- Always have a salad of tomato, onion, lettuce and cucumber with your meal
- Try exotic and different salads just for a variation
- Have a fruit-salad for dessert
In this way, eating generous amount of fruits regularly can provide healthy and energetic life for whole period of life.