Fruits are man's first food.
A fruit is any product of plants that contain a seed or nut but is edible and succulent.
This means it can be eaten raw, ripe or semi-ripe.
Fruits come from different types of plants. Some authorities consider nuts and seeds like beans and peanuts as fruits.
Fruits being man’s first food before the addition of birds, fish and meat has vital protective role to play in the defense of the body against ill health. They can be eaten as breakfast, lunch and super too. Fruits and vegetables also made a good snacks.
Next time you are hungry after a breakfast or lunch, have some mix fruits and vegetables as a snack. A good mix can be made from papaya, guava, cucumber and pineapple.
I do not say you should subscribe to becoming a fruitarian or a vegetarian. But the minus side of becoming such out weights the plus side.
A fruitarian or vegetarian subsists only on fruits and nuts. They is nothing wrong in this provide various fruits and high quality legumes, nuts and seeds forms a major combination in the diet.
Some authority have suggested that fruitarians and vegetarians should regularly add a glass of milk to their diet since their do not eat flesh meat of any kind. This has its merit too.
The Parts Play By Fruit And Vegetable In Our body
Fruits play a very vital role in our bodies especially in the digestion of carbohydrates, fats and oils, and proteins.
They also have the function of protection and preventing disease in our body.
They have the vitamins and mineral matters to help in releasing energies in the foods we eat. I do not mean carbs, fats and oils, and proteins do not contain these essential nutrients. They do.
They help in bowel movement and much more.
These carbs, fats and oils and proteins leave to themselves in the stomach are at times helpless.
They could not help themselves in the digestive processes. Their need the help of fruits and vegetables to breakdown and released their energies into our body.
They movement in the bowel by peristalsis actions becomes possible because of the presence of fruits and veggies. Otherwise, the result will be constipation.
Here some will suggested you should take a purgative to evacuate the waste matters in the bowels.
That sounds good, and can result in side effects in some cases.
But a plate of fresh vegetables with fruits will work much better.
Again, fruits and vegetables also contain phytochemicals, which serves to promote the health of the body.
The five servings of a fruit
the rule of the thumb that you take five servings of a fruit each day is getting outdated. Nevertheless, is is still vital.
The rule that you make half of your chop plate fruits and vegetables is out dated by the 7-13 cups or more servings each day.
Moreover, it has a serious role to play in diet and nutrition.The 7-13 cups is now the norm.
You should eat as much fruits and vegetables as much as you can each day. This will give your body an extra edge over colds issues, cancer risks, heart related diseases, type2 diabetes and fortify your body against certain ill health.
One serving of a fruit is 15 g. Therefore for 15 servings maximum 15x15x3.6 calories=810 calories. This is a plus to the carbohydrates, fats and protein content that goes with the plate of chop.
Normally, a plate of a meal should contain 284g of carbohydrate (two differing sources say brown rice and bread fruit 85g), 57g fats and oils, 227g of protein; the remainder being green leafy vegetables 113g and non-leafy vegetables for example sweet potatoes 170g and fruits 57g. The computed calorific value from all this is 2600 calories for a person weighting 60kg.
I am not a fruitarian or a vegetarian. I do at times take differing mixed fruits and veggies including nuts and green bean plus some fried sardines and mullets for my breakfast or lunch. The presence of sardines and mullets ensures I have the essential omega fatty acids -3 and -6 in my diet period.
On a certain day which I call My Fruit Friday, I eat only fruit and veggies nothing more. Not even nuts are include.This serves to cleanse and rejuvenate not only my digestive system, but my entire body as a whole.
Now, how do you see to it that you get 13 cups of a fruit serving each day? Fruits are very plentiful during the harvesting periods. This is the best time to get them cheap.
You can buy up to 15 different fruits or more each week in their semi ripe state.
A semi-ripe fruit has much nutritional content and value than a fully ripe fruit. That is why an unripe mango can prevent diabetes mellitus, but a ripe mango will cause your blood sugar to rise including your blood pressure to rise to some extends.
You should take as much fruits and vegetables as you can include some fishes and nuts for breakfast, lunch or supper. After every meal, a handful of nuts should me munch. Your normal meal should contain 2/3 of its contents as fruits and veggies alone.
But get beyond the 7-13 cups level or servings each day.
All said, whether you take the traditional five servings or the present 13 servings a day, put much weight on greener fruits and vegetables..
They are very low in starch and have no sugar. Cucumbers, water melon, brussel sprout, all fruits that has a green coloring are low in carbs.
As in a traffic signal, red is a stop. You stop for a moment and then go. All fruits in red colors should be eaten occasionally. This is because they are very high in sugar. These will raise your blood pressure high above normal at certain times.
Nevertheless, mixed your greens with a tomato (tomatoes are fruits too) and any of your major greens is harmless. You can eat red fruits and vegetables daily with caution. This means you should take a piece of say red tomatoes or beets with other greens.
Amber or purple colored fruits like egg plant and pears as well as yellow colored ones like banana and apples should be taken with caution and a few at a time. Some bananas and apples are red skin and much thicker.
Wash Your Fruits And Vegetables Well In Fresh Water
Fruits and vegetables should be washed clean before preparing for eating.
They can be contaminated with diseases right from the farmland or from the market. A fruit buyer or seller with a cold flu can transmit the cold virus to the skin of the fruit or vegetable with just a touch. So wash all fruits and vegetables well. For example, a banana should be wash first in clean fresh water. Than immersed in a saline solution for just a minute or two before eating.
You should not soak it for over ten minutes, since the skin of a banana is not wax like a cucumber fruit.
It is only fruits that are wax that should be soaked for ten to fifteen minutes in saline water or solution before eating.
Vegetables should be wash well but do not soak them. Doing so will leach out their vitamin and mineral salt. Even their trace elements and phytochemicals are endangered in soaking them
overtime in water.
Chew your food properly before swallowing.
This will prevent indigestion.
To your good health!
Miebakagh57 (Miebakagh Fiberesima)
Copy right 2014-2015.
Copy right 2014-2015.