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Written by Tania
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One reason why the much vaunted Mediterranean diet is considered to be
so good for the heart is because it includes plenty of fresh fruit. The
World Health Organization recommends that everyone should try to eat at
least five portions of different fruit or vegetables each day.
A portion of fruit counts as a single fruit, such as an apple or
orange; a cup of small fruit such as grapes or raspberries; or a glass
of pure fruit juice. You can include dried, tinned and frozen fruit as
part of your quota, but tinned fruit is often sweetened in syrup, and
contains less vitamin C. Where possible, buy fruit that has been canned
in its own juice without added sugar.
Fruit is a valuable source of Antioxidants, such as bioflavonoids and
vitamin C, which may help to protect against degenerative diseases
including cancer and heart disease. As fruit is low in calories, it is
an excellent food for anyone trying to lose weight.
Fresh fruit and juices provide most of our daily intake of vitamin C,
with citrus fruit (oranges, lemons, grapefruit and tangerines) being
the most important source. Other top vitamin C providers include kiwi
fruit, strawberries, raspberries, blackcurrants, mangoes and papayas.
Fruits with orange or deep yellow flesh, such as apricots, mangoes and
cantaloupe melons, get their color from a yellow-pigment called beta
carotene, the plant form of vitamin A. Other carotene pigments such as
lycopene are found in red fruits and these, along with beta carotene,
are thought to protect against Free Radicals and possibly cancer. Fruit
is rich in potassium, especially bananas and dried fruits. Potassium
helps to regulate blood pressure. It works in tandem with sodium to
regulate the body's fluid balance.
Fruit Juice
Freshly squeezed juices have been used as health cures in Europe since
the 19th century, and naturopaths believe that juices can help to
cleanse the body by flushing out waste products and harmful toxins.
There is, however, no medical evidence for this claim.
Fruit juice is a good source of vitamin C, and the extracting process
results in only a small loss of this vitamin. But it should be noted
that the combination of high acidity levels and simple sugars in fruit
juice can contribute to tooth decay and gum disorders, although the
risk is lessened if consumed with a meal.
Dried Fruit
Drying is almost certainly the oldest way of preserving fruit. Although
dried fruits are considered to be one of the great health foods because
they are a good source of fiber, and a concentrated source of nutrients
such as iron and potassium, they also contain a lot of sugar and high
in calories.
Common dried fruits include raisins from several variates of grape;
currants from small seedless grapes; and prunes from plums. Dates are
the fruit of the handsome date palm, and are common in the middle east.
Dried figs are especially useful if you suffer from constipation, as
they are high in fiber. If it is energy that you need, raisins and
dried apricots make excellent snacks for a quick energy boost. Dried
fruits can also be used as a sweetener; try chopping them into
breakfast cereals and yogurt.
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