What Are the Benefits of Eating Fruits Daily?




Fruits are nature’s gift to mankind. This fact is supported by the fact that people who have an increased portion of diet consisting of fruits have lower risk of diseases. Such people often live a healthy life full of energy and vigor throughout their lives.

Fruits are a source of vitamins, minerals, dietary fiber, and antioxidants. They support smooth blood circulation by checking the oxidation process, which damages the blood vessels. Fruits increase blood circulation by widening blood vessels leading to lower cases of blood pressure. Fruits are natural remedies for several lifestyle diseases. In males, the erectile dysfunction can be cured by fruits that enhance blood flow to the pelvic area. Let us study other such benefits of fruits.

Healthy digestive system

The Dietary fiber of fruits keeps the gut eco- system in excellent conditions. Dietary fiber provides weight to the waste to ensure that our bowel movement is smooth. A healthy gut and smooth bowel movement is the first requirement for a healthy living. By preventing constipation and related digestion problems, fruits cut our risk of colon cancer.

Lowers Cholesterol

Fruits like apples, pears, guava, and oranges lower cholesterol levels.  These can be the best snacks for people dealing with obesity, and related lifestyle issues of diabetes, blood pressure etc.  Grapes are often recommended to people with high blood pressure.

Apples lowered the bad cholesterol in people with high cholesterol issue in one study.  The high flavonoid content of apples also protects against chronic obstructive pulmonary diseases.

Support weight loss

Fruits are low in calories which makes them an excellent choice for weight loss. The higher fiber and water content of fruits gives a feeling of fullness.

Skin health

Vitamin C rich fruits are super antioxidants that enhance the immune system and improve skin health. The ascorbic acid also produces collagen which strengthens the capillaries that supply blood in the skin.  Strawberry, Indian gooseberry, and guava are the richest source of vitamin C.

Fruits increase blood circulation

Watermelon, pomegranate, berries, strawberries, oranges, and bananas relax blood arteries, which leads to an increase in blood circulation in the body. Nitrate in certain fruits gets converted into nitric oxide in blood vessels. Nitric oxide dilates blood vessels to create space for smooth blood circulation.

Potassium in bananas lowers blood pressure by widening blood arteries.  It is also good for muscles and kidney function. Mango, guava, cantaloupe, also have good potassium content. Such fruits are suggested to males who face erection issues. Since erection issues are due to insufficient blood flow, an increase in blood flow by fruits overcomes erection issues. Males using the suggested fruits that increase blood as a natural remedy.

Take care of heart health

Potassium in fruits can reduce the risk of heart diseases and strokes. It also lowers the risk of kidney stones and decreases bone loss.

Strawberries can check the damage on health from a high fat and carbohydrate mean strawberries decrease the risk of cardiovascular diseases. Both strawberry and blueberry consumption is considered good for the heart. Nutritionists say that only three servings per week can cut the heart stroke risk considerably.

Prevent cell damage

Antioxidants in fruits neutralize harmful free radicals which damage blood vessels. Antioxidants in fruits also ensure flexibility of blood vessels, which help in blood circulation. Polyphenols, antioxidants in fruits increase the healthy bacteria in our digestive system.

Prefer fruits over juice

When you eat fruits, you also take fiber, which bundles out the waste from the digestive system. Fruit juices are without dietary fiber as the juice-making process keeps leaves pulp and skin behind. In addition to improving our health, fiber slows down the digestion of sugar in the bloodstream.

Slow ageing process

Fruits can reduce the visible sign of ageing process by removing wrinkles and fine lines on the face. They perform this act by flushing out radicals from the body, thus helping cells to regenerate. Regeneration reduces the appearance of signs of ageing in the form of wrinkles.

Strong bones and muscles 

Dried plums can check the deterioration of bone strength. Avocado is also an excellent fruit for bone health. Vitamin C in fruits helps keep muscles mass intact.   Several studies have confirmed the role of fruits in bone health.

Often senior males suffer from weak bones which keep them from intimacy part of life, males should increase the portion of fruits in their diet for overall health benefits.

Natural sweetness

Prunes can be added to any dessert you may like to reduce the artificial sweets, butter and taste enhancer that may go in preparation of your favorite dessert item. Nutritionists say that you can also add prune to other flavors in preparations for sweet and savory dishes.

Keep dental cavities down  

Keep your dental health up with cranberry fruit. The antioxidants in the fruit check the activity of the bacteria which causes cavities.  America dental association says that one should eat fruit instead of jelly version of the fruit which is full of sugar.

One serving of cranberries, one full cup, can fulfill up to 14 percent of our daily need of fiber. In addition to fiber need, one serving of cranberry also provide good portion of daily need of vitamin C.

Proper way of eating fruits

There is no proper way to eat fruits as such. Just ensure that meals and fruits are not taken together. The digestion process of two is totally different. Keep a gap of one or two hours between Fruit consumption and meal time .Morning time at breakfast is the best time for eating fruits. The gap should go up to two hours after eating meals.

You can use yogurt or salt with fruits. You can also make salad of fruits. Nutritionists say there is no harm in using fruits like berries, prunes and dry fruits with cereals. During work out, never use fruits, take them before or after work out. Some nutritionists do not support the idea of fruits as desserts, as digestion process gets affected.


Fruits are an important part of our diet which helps us to keep control over the appearance of any lifestyle diseases. Prefer fresh fruits over fruit juices and tetra pack juices. Frozen fruits are also a healthy option, as they are frozen within the hours of harvesting, thus they retain many nutrient values. Consult doctor or nutritionist in case you have diabetes and are on weight management plan.

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Steven John
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