Importance of fruits in diet

Are fruits important in diet?

Importance of fruits in diet are universally promoted. As healthy include a diverse group of plant foods that varies in content of energy and nutrients. Additionally, fruits supply dietary fibre, and fibre intake is linked to lower the cases of cardiovascular disease and obesity. Fruits also supply vitamins and minerals to the diet and are sources of polyphenols that function as antioxidants.

A cynic remarked, “I don’t know why people like fruits so much. After all, they contain nothing but glucose and water.” Naturally, the question arises, ‘Are fruits really only a thing meant for individual’s taste without any nutritive value.’ A common people is always concerned about taking fruit and its availability.

Whatever the cynics have to say, there is no denying that fresh fruits are refreshing, appetizing, and flavourful foods that not only quench thirst when used in juice form, but also provide the body with good sources of vitamins like C, A, minerals with the resulting energy and freshness.

Fruits must be taken fresh in their natural form, preferably in season, but do not eat fruit after cooking as heat destroys vital enzymes and vitamins. So, importance of fruits in diet is very significant one has to cultivate the habit of eating fresh fruits. No one can deny the rich and varied taste of fruits, which in no way reduces their nutritional value. Almost all fruits contain a significant quantity of vitamins, particularly vitamin C, minerals and nutrients.

In addition, fruits contain cellulose or fibre which adds bulk to the diet. The fibre content is higher in fruits with hard skin than those which contain flesh substances.

Health benefits of fruits

Water forms more than 80-95 per cent of the contents of fresh fruit. Next is sugars chiefly glucose, fructose and in some fruit’s sucrose. The quantity of these sugars varies depending on the type and quality of fruit and the degree of ripeness. Fats are negligible in amount and so is true about proteins. Main constituent is carbohydrates forming 5 to 20 per cent of the quantity mostly in the form of sugar, the kind of sugar being determined by the degree of ripeness. The ripe fruits have less starch but more of invert sugar and vice versa. Depending on the type of skin its seeds and fibre structure, the amount of carbohydrates available varies.

The refreshing flavour of fruits is due partly to the presence of certain volatile compounds, organic and sharp-tasting acids.

 Ascorbic acid and citric acid are found in fruits of citrus family. Like oranges, grapefruits, lemons, strawberries, pine apple and raspberries. Another important acid malic acid forms an important part of apples, peaches, plums, prunes and cherries. While tartaric acid in variable quantities is present in most of the fruits like grapes, cherries and berries. Though fruits are considered to be energy givers yet they really are low in energy and thus are a good way of constituting the weight reducing diets so But what is so special about fruits is that the layman always prefers fruits as appetiser and energy givers. It cannot be denied that fresh fruits supply a number of minerals, may be in low concentration.

Fresh fruits contain iron, calcium and are rich source of potassium though the sodium content is rather on the low side. Fruits should preferably be taken fresh since the content of vitamin C is high. At this stage and as they are stored the vitamin decreases slowly; the process being quickened by drying. Prolonged cooking, soaking and heating shall destroy all vitamins especially vitamin C in the bargain. Canned fruits and their juices whose vitamin C content is lowered quite significantly while preserving.

Importance of fruits in diet-

1. Fresh fruits impart freshness, flavour and increase appetite.
2. Fruits are easily digestible and so are important constituent of an invalid and sick persons food. They particularly in the form of fruit juice act as soothing, refreshing drink in a toxic and ill state. Fruits helps to eliminate of waste products from the body.
3. They are rich source of vitamins particularly vitamin C and vitamin A.
4. Some fruits act as neutralizer for the acid ash of foods such as eggs, cereals and meats.
5. As a juice they quench the thirst and supply the much-needed refreshing feeling.
6. The fibre and cellulose of fruit helps in increasing the bulk of food and thus helps in moving the sluggish bowels.
7. The starches and sugars in fruits are available in most easily digestible form so are a good source of energy for invalids and convalescents.
8. Fresh fruits and juices not only tone up the body, eliminate waste products but add sparkle to the skin. So, if you want a healthy skin, take fresh fruit juices regularly.
9. Fruits stimulate the gastric secretions and so increase the appetite.
10. Fruits contains sugar in a natural form. Fruit and vegetables contribute to an increase of brain energy not only through the phosphorus or other constituents. Contained in them but also by lightening the digestive labours, leaving more blood and more energy for the brain. Similarly, fruits lower the heated temperature of the blood, so their value in fevers.

In sum total fruits are refreshing flavour giving, easily digestible food stuff. Which are important sources of vitamins C, A, salts and minerals and one cannot dispense away with them.