Fruits, the enemy of cardiovascular disease. How to Include Fruits in Your Daily Diet



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"Fruits contain important vitamins, minerals, fibers and antioxidants," said Lauri Wright, Ph.D., and chief of nutrition and diet at North Florida University.

The nutritional content of the fruits contributes to reduce the risk of chronic diseases and also to maintain a healthy weight. For example, an analysis of several studies in 2017, published in International Journal of Epidemiology, found that 200 grams of fruit consumed per day contributed to reducing the risk of cardiovascular disease by up to 10% and an 18% risk of stroke.

"You will have more benefits if you eat a variety of fruits," continues Dr. Lauri Wright. If you want to have a certain nutritional level, there are certain fruits that must be kept constant in the diet.

An antioxidant is a substance that protects cells against free radicals, which are unstable molecules created during the oxidation process of metabolism.

Free radicals can play an important role in the development of brain damage, heart disease, cancer and other diseases.

Some experts say that very colorful fruits – especially red and orange, such as plums, cherries and fruits – contain a lot of antioxidants. These types of fruit contain antioxidants called anthocyanins (to determine fruit pigment) that contribute to reducing the risk of cardiovascular disease. A study published in The BMJ By 2016, he found that people who consume anti-oocytes, most of them produced from forest fruits, had less weight over a 24-year period compared to those who consumed less.

Also citrus fruits are rich in vitamin C, apricots and melons contain beta-carotene and apples, quercitina, to protect the respiratory system and reduce allergic reactions.

"Despite the name, different antioxidants have different roles depending on what radicals they are suppressing, depending on the cells and tissues that contribute, and what functional benefit they bring to the body," said Jeffrey Blumberg, MD, and researcher at the Friedman School of Nutrition. Science and Policy, Tufts University, Boston. "If you want to get the amount and variety of antioxidants that Mother Nature offers, you have to consume different amounts of different fruits every day," he continued.

Potassium contributes to health nervous and muscular systemsincluding the heart. The consumption of fruits containing potassium contributes to the good functioning of the cardiovascular system.

"Potassium helps relieve the negative impact of sodium," says Dr. Lauri Wright. Consuming foods that contain more potassium and less salt helps maintain good blood pressure and helps reduce the risk of heart disease.

On a normal day, less than 25% of men and 1% of women consume the recommended amount of potassium per day – 4,700 mg. All fruits contain potassium, but those with the highest amounts are: bananas (422 mg, one medium-sized), melon (427 mg per cup) and peaches (332 mg, one larger).

Scientists say some fruits protect you against certain diseases and improve their development.

For example, one apple per day helps reduce the risk of a stroke by up to 42%, according to a study published in Journal course. Consumption of citrus fruits helps reduce the risk of esophageal carcinoma, one of the most common types of cancer that affects the esophagus, according to a Chinese study published in 2018 Medical Journal.

Sweet cherries helps to alleviate inflammation with a potential positive impact on people suffering from diabetes, arthritis and other conditions, according to researchers at the Department of Agriculture who analyzed 29 studies and published the result in The Nutrients Journalin 2018. In addition, Taiwanese researchers have found that a diet that includes two kiwis a day for 4 weeks reduces the degree of constipation of people suffering from irritable bowel syndrome.

Fiber contributes to the digestive process and at the same time reduces the risk of diseases such as: stroke, heart disease, high blood pressure, type 2 diabetes and even certain cancers. Besides that, give the sensation of satiety much faster.

"Fiber contributes to satiety, which is important for maintaining a healthy body weight," explained Lauri Wright. But, for example, only 5% of Americans consume the required daily amount of 25 to 30 grams.

Yet some fruits are richer in fiber: Raspberry and blackberries (in about 150 g, there are 8 g of fiber), pears (a larger ball contains 7 g) kiwi (for 150 g contains 5 g). Instead, the fruit's substrate contains very few fibers, not at all.

When speculators recommend low sugar consumption, it refers to that obtained from products such as pies, cakes and "refreshing" beverages.

In the case of fruits, things are different because the fibers decrease the effect of blood sugar content them.

"It's a nourishing way to satisfy your appetite," Lauri Wright said. In a 2016 analysis of 23 studies, it was found that consumption of fruits, especially berries, reduces the risk of type 2 diabetes.

A 2017 study reveals that daily fruit consumption reduces the risk of diabetes by up to 12%. For people with diabetes, eating 3 days a week reduces the risk of other disease-related complications by up to 28%, says ConsumerReports.com

Sugars are carbohydrates and many people are very careful with the amount they consume, whether because of a particular diet or because of a diet. Low-carbohydrate fruits are: raspberries, strawberries, blackberries, watermelon and grapefruit.

How to Include Fruits in Your Daily Diet:

1. When you feel the need to eat something sweet, call apricots, apples, strawberries and other fruits that look sweet to you.

2. Hold a bowl full of fruit in sight – whether in the kitchen, refrigerator or table. Once you see them, you will always grow and the chances of eating them as well.

3. Mix them with other dishes – in salads, on baked dishes. Be creative and try new flavors.

4. Try them on the grill – for example, pears and plums have a new interesting flavor.

5. Choose your favorite snacks for meals.

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