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Fruit That Benefit Our Health - Group Talk Week Commencing 22nd August 2022.


Fruit contains many nutrients that your body needs, and a healthy diet that includes eating a varied balance of fruit has been found to reduced the risk of several chronic diseases.


However we need to watch the quantity of fruit we eat each day, as fruit is naturally high in sugars and some are high in calories.


What is a portion of fruit


Small Fresh Fruit:

A portion is often 2 or more small fruits

  • 2 plums

  • 2 satsumas

  • 2 Kiwi Fruit

  • 3 Apricots

  • 6 Lychees

  • 7 Strawberries

  • 14 Cherries


Medium Fresh Fruit:

A portion is 1 piece of fruit

  • 1 Apple

  • 1 Banana

  • 1 Pear

  • 1 Orange

  • 1 Nectarine


Large Fresh Fruit:

A portion is

  • 1 slice of Papaya

  • Half a Grapefruit

  • 1 slice of Melon (5cm slice)

  • 1 large slice of Pineapple

  • 2 slices of Mango (5cm slice)


Dried Fruit:

A portion of dried fruit is around 30g.

  • 1 heaped tbsp Raisins, Currants, Sultanas

  • 1 tbsp Mixed Fruit

  • 2 Figs

  • 3 Prunes

  • 1 handful of dried banana chips

Tinned or Frozen fruit:

A portion is roughly the same as you would eat fresh

  • 2 Pear or Peach Halves

  • 6 Apricot Halves

  • 8 segments of Grapefruit

  • 2 handfuls (4 heaped tbsp) Frozen Blueberries

Always choose Juice over Syrup.


The Saying goes... 'An apple a day keeps the Doctor away.'


You all know that fruit is highly nutritious, delicious and convenient, which we have more than 2000 varieties to enjoy, but which of these offer us the most health benefits when enjoyed regularly.


Apples:

They are bountiful in both soluble and insoluble fibre, such as pectin, hemicellulose, and cellulose. These support the management of your blood sugar levels, promote good digestion and your gut and heart health.

They are also a good source of vitamin C and plant polyphenols, which are disease fighting compounds, the polyphenols are found just below the skin. Consuming apples regularly can lower your risk of cancer, stroke, heart disease, neurological disorders and obesity.


Blueberries:

renowned for their antioxidants and anti-inflammatory properties, the characteristic colour blue-purple is created by anthocyanin, a plant pigment and flavonoid. This compound helps fight cell-damaging free radicals that can lead to disease.

Diets high in anthocyanin help lower risk of type 2 diabetes, heart disease, blood pressure, cancer obesity and cognitive decline.

Other berries high in anthocyanin are

  • Blackberries

  • Bilberries

  • Elderberries

  • Cherries

  • Chokeberries


Bananas:

Potassium is just one of the many benefits of Bananas.

Bananas contain

  • Potassium - 7% of the daily value

  • Vitamin B6 - 27% of the daily value

  • Vitamin C - 12% of the daily value

  • Magnesium - 9% of the daily value

They also offer a wide range of polyphenols and phytosterol both of which support our health and well-being.

They are also high in prebiotics, a fibre that assists the development of helpful bacteria with in the gut.

Green bananas are higher in resistant starch than ripe bananas, increasing the amount of fibre pectin with in them.

Bananas are linked to improving blood sugar control and better digestive health.

Ripe bananas are a good source of easily digested carbohydrates, making them great snack to boost energy before a workout.


Oranges:

Oranges are renowned for their Vitamin C content but are you aware they actually provide 91% of the daily value in each fruit, they are also high in potassium, folate, thiamine (Vit B) fibre and plant polyphenols.

Oranges have been found to lower our levels of inflammation, blood pressure, cholesterol and post-meal blood sugars.



I could list and detail fruit after fruit with their health and well-being benefits. But would be here forever, take time to research your favourite fruit and how it benefits you, or see what fruit will help your health and well-being and add it , if you are not already eating it to your diet.


The top 20 Healthy and Nutritious fruits are:

  • Apples

  • Blueberries

  • Bananas

  • Oranges

  • Dragon fruit

  • Mango

  • Avocado

  • Lychee

  • Pineapple

  • Strawberries

  • Durian

  • Cherries

  • Olives

  • Watermelon

  • Kiwi

  • Peaches

  • Guava

  • Grapes

  • Pomegranate

  • Grapefruit

To gain the significant health benefits of fruit eat a variety of colourful fruits on a daily basis.


Resources:


https://www.nhs.uk/live-well/eat-well/5-a-day/portion-sizes/


https://www.webmd.com/diet/how-much-fruit-is-too-much


https://www.healthline.com/nutrition/healthy-fruit



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