| json_metadata | "{"app":"musing/1.1","appTags":["Food","lifestyle","health"],"appCategory":"Food","appTitle":"What are the good benefits of eating fruits daily?","appBody":"<p> </p>\n<h2><strong>1. Weight loss</strong></h2>\n<p>Losing weight can help to reduce the risk of chronic conditions. If a person is overweight or obese, they have a higher risk of developing several conditions, including:</p>\n<ul>\n <li><a href=\"https://www.medicalnewstoday.com/articles/237191.php\" title=\"Everything you need to know about heart disease\">heart disease</a></li>\n <li>non-insulin dependent <a href=\"https://www.medicalnewstoday.com/info/diabetes/\" title=\"What is Diabetes?\">diabetes mellitus</a></li>\n <li>poor bone density</li>\n <li>some <a href=\"https://www.medicalnewstoday.com/info/cancer-oncology/\" title=\"What is Cancer?\">cancers</a></li>\n</ul>\n<p>Whole vegetables and fruits are lower in <a href=\"https://www.medicalnewstoday.com/articles/245588.php\" title=\"How many calories should I eat a day?\">calories</a> than most processed foods. A person looking to lose weight should reduce their calorie intake to no more than what they require each day.</p>\n<p>Determining an individual's calorie requirements is easy using <a href=\"https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/\" rel=\"noopener\" target=\"_blank\">dietary guidelines</a> published by the United States government.</p>\n<p>Maintaining a healthful diet free from processed foods can help a person to stay within their daily limit without having to count calories.</p>\n<p>Fiber is one element of a healthful diet that is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer.</p>\n<p>In 2018, researchers found that a diet rich in fiber and lean proteins resulted in <a href=\"https://www.sciencedirect.com/science/article/pii/S0899900718300819\" rel=\"noopener\" target=\"_blank\">weight loss</a> without the need for counting calories.</p>\n<h2><strong>2. Reduced cancer risk</strong></h2>\n<p>An unhealthful diet can lead to <a href=\"https://www.medicalnewstoday.com/info/obesity/how-much-should-i-weigh.php\" title=\"How Much Should I Weigh?\">obesity</a>, which may <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4979237/\" rel=\"noopener\" target=\"_blank\">increase</a> a person's risk of developing cancer. Weighing within a healthful range may reduce this risk.</p>\n<p>Also, in 2014, the American Society of Clinical Oncology <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4979237/\" rel=\"noopener\" target=\"_blank\">reported</a> that obesity contributed to a worse outlook for people with cancer.</p>\n<p>However, diets rich in fruits and vegetables may help to protect against cancer.</p>\n<p>In a separate study from 2014, researchers found that a diet rich in fruits <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/24920034\" rel=\"noopener\" target=\"_blank\">reduced</a> the risk of cancers of the upper gastrointestinal tract. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of <a href=\"https://www.medicalnewstoday.com/articles/155598.php\" title=\"Colorectal cancer: What you need to know\">colorectal cancer</a> and that a diet rich in fiber reduced the risk of <a href=\"https://www.medicalnewstoday.com/articles/172408.php\" title=\"Everything you need to know about liver cancer\">liver cancer</a>.</p>\n<p>Many phytochemicals found in fruits, vegetables, nuts, and legumes act as <a href=\"https://www.medicalnewstoday.com/articles/301506.php\" title=\"How can antioxidants benefit our health?\">antioxidants</a>, which protect cells from damage that can cause cancer. Some of these antioxidants include <a href=\"https://www.medicalnewstoday.com/articles/252758.php\" title=\"All you need to know about beta carotene\">beta-carotene</a>, lycopene, and <a href=\"https://www.medicalnewstoday.com/articles/195878.php\" title=\"Vitamins: What are they and what do they do?\">vitamins</a> A, C, and E.</p>\n<p>Trials in humans have been inconclusive, but results of <a href=\"https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet\" rel=\"noopener\" target=\"_blank\">laboratory and animal studies have linked</a>certain antioxidants to a reduced incidence of free radical damage associated with cancer.</p>\n<h2><strong>3. Diabetes management</strong></h2>\n<p>Eating a healthful diet can help a person with diabetes to:</p>\n<ul>\n <li>lose weight, if required</li>\n <li>manage blood glucose levels</li>\n <li>keep <a href=\"https://www.medicalnewstoday.com/articles/270644.php\" title=\"What is a normal blood pressure?\">blood pressure</a> and <a href=\"https://www.medicalnewstoday.com/articles/9152.php\" title=\"What causes high cholesterol?\">cholesterol</a> within target ranges</li>\n <li>prevent or delay complications of diabetes</li>\n</ul>\n<p>It is essential for people with diabetes to limit their intake of foods with added sugar and salt. It is also best to avoid fried foods high in saturated and trans fats.</p>\n<h2><strong>4. Heart health and stroke prevention</strong></h2>\n<p>According to figures published in 2017, as many as <a href=\"http://europepmc.org/articles/pmc5408160\" rel=\"noopener\" target=\"_blank\">92.1 million people in the U.S.</a> have at least one type of cardiovascular disease. These conditions primarily involve the heart or blood vessels.</p>\n<p>According to the Heart and Stroke Foundation of Canada, up to <a href=\"http://www.heartandstroke.ca/get-healthy/healthy-eating\" rel=\"noopener\" target=\"_blank\">80 percent</a> of cases of premature heart disease and <a href=\"https://www.medicalnewstoday.com/articles/7624.php\" title=\"Everything you need to know about stroke\">stroke</a> can be prevented by making lifestyle changes, such as increasing levels of physical activity and eating healthfully.</p>\n<p>There is <a href=\"https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/\" rel=\"noopener\" target=\"_blank\">some evidence</a> that vitamin E may prevent blood clots, which can lead to <a href=\"https://www.medicalnewstoday.com/articles/151444.php\" title=\"How to spot and treat a heart attack\">heart attacks</a>. The following foods contain high levels of vitamin E:</p>\n<ul>\n <li>almonds</li>\n <li>peanuts</li>\n <li>hazelnuts</li>\n <li>sunflower seeds</li>\n <li>green vegetables</li>\n</ul>\n<p>The medical community has long recognized the link between trans fats and heart-related illnesses, such as <a href=\"https://www.nejm.org/doi/full/10.1056/NEJMra054035\" rel=\"noopener\" target=\"_blank\">coronary heart disease</a>.</p>\n<p>If a person eliminates trans fats from the diet, this will reduce their levels of low-density lipoprotein cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke.</p>\n<p>Reducing blood pressure can also be essential for heart health, and limiting salt intake to 1,500 milligrams a day can help.</p>\n<p>Salt is added to many processed and fast foods, and a person hoping to lower their blood pressure should avoid these.</p>\n<p><strong>5. The health of the next generation</strong></p>\n<p>Children learn most health-related behaviors from the adults around them, and parents who model healthful eating and exercise habits <a href=\"https://www.sciencedirect.com/science/article/pii/S0195666317304476\" rel=\"noopener\" target=\"_blank\">tend to pass these on</a>.</p>\n<p>Eating at home may also help. In 2018, researchers found that children who regularly had meals with their families ate <a href=\"https://www.sciencedirect.com/science/article/pii/S0195666317304476\" rel=\"noopener\" target=\"_blank\">more vegetables</a> and fewer sugary foods than their peers who ate at home less frequently.</p>\n<p>In addition, children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices.</p>\n<p><a href=\"https://rubiconproject.com/?utm_source=ad%20unit&utm_campaign=outstream\" target=\"_blank\">powered by Rubicon Project</a></p>\n<h2><strong>6. Strong bones and teeth</strong></h2>\n<p>A diet with adequate <a href=\"https://www.medicalnewstoday.com/articles/248958.php\" title=\"Calcium: Health benefits, foods, and deficiency\">calcium</a> and <a href=\"https://www.medicalnewstoday.com/articles/286839.php\" title=\"Why do we need magnesium?\">magnesium</a> is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing <a href=\"https://www.medicalnewstoday.com/articles/155646.php\" title=\"Osteoporosis explained\">osteoporosis</a> and osteoarthritis later in life.</p>\n<p>The following foods are rich in calcium:</p>\n<ul>\n <li>low-fat dairy products</li>\n <li>broccoli</li>\n <li>cauliflower</li>\n <li>cabbage</li>\n <li>canned fish with bones</li>\n <li>tofu</li>\n <li>legumes</li>\n</ul>\n<p>Also, many cereals and plant-based milks are fortified with calcium.</p>\n<p>Magnesium is abundant in many foods, and the best sources are leafy green vegetables, nuts, seeds, and whole grains.</p>\n<h2><strong>7. Better mood</strong></h2>\n<p>Emerging evidence suggests a close relationship between diet and mood.</p>\n<p>In 2016, researchers <a href=\"https://www.sciencedirect.com/science/article/pii/S0195666316303221\" rel=\"noopener\" target=\"_blank\">found</a> that a diet with a high glycemic load may cause increased symptoms of <a href=\"https://www.medicalnewstoday.com/kc/depression-causes-symptoms-treatments-8933\" title=\"What is depression and what can I do about it?\">depression</a> and <a href=\"https://www.medicalnewstoday.com/articles/248002.php\" title=\"Fatigue: Why am I so tired and what can I do about it?\">fatigue</a>.</p>\n<p>A diet with a high glycemic load includes many refined <a href=\"https://www.medicalnewstoday.com/articles/161547.php\" title=\"What you need to know about carbs\">carbohydrates</a>, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.</p>\n<p>While a healthful diet may improve overall mood, it is essential for people with depression to seek medical care.</p>\n<h2><strong>8. Improved memory</strong></h2>\n<p>A healthful diet may help prevent <a href=\"https://www.medicalnewstoday.com/articles/142214.php\" title=\"Dementia: Symptoms, stages, and types\">dementia</a> and cognitive decline.</p>\n<p>A <a href=\"https://www.sciencedirect.com/science/article/pii/S0941950015300051\" rel=\"noopener\" target=\"_blank\">study</a> from 2015 identified nutrients and foods that protect against these adverse effects. They found the following to be beneficial:</p>\n<ul>\n <li><a href=\"https://www.medicalnewstoday.com/articles/161618.php\" title=\"What are the health benefits of vitamin D?\">vitamin D</a>, C, and E</li>\n <li><a href=\"https://www.medicalnewstoday.com/articles/40253.php\" title=\"Can fish oils and omega-3 oils benefit our health?\">omega-3</a> fatty acids</li>\n <li>flavonoids and polyphenols</li>\n <li>fish</li>\n</ul>\n<p>Among other diets, the <a href=\"https://www.medicalnewstoday.com/articles/149090.php\" title=\"What's to know about the Mediterranean diet?\">Mediterranean diet</a> incorporates many of these nutrients.</p>\n<h2><strong>9. Improved gut health</strong></h2>\n<p>The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion.</p>\n<p>Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help to fight harmful bacteria and viruses.</p>\n<p>A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing <a href=\"https://www.medicalnewstoday.com/articles/248423.php\" title=\"Everything you need to know about inflammation\">inflammation</a> in the area.</p>\n<p>However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria to thrive in the colon.</p>\n<p>Fermented foods, such as yogurt, kimchi, sauerkraut, miso, and kefir, are rich in probiotics.</p>\n<p>Fiber is an easily accessible prebiotic, and it is abundant in legumes, grains, fruits, and vegetables.</p>\n<p>Fiber also promotes regular bowel movements, which can help to prevent bowel cancer and <a href=\"https://www.medicalnewstoday.com/articles/152995.php\" title=\"Everything you need to know about diverticulitis\">diverticulitis</a>.</p>\n<h2><strong>10. Getting a good night's sleep</strong></h2>\n<p>A variety of factors, including sleep apnea, can disrupt sleep patterns.</p>\n<p>Sleep apnea occurs when the airways are repeatedly blocked during sleep. Risk factors include obesity, drinking alcohol, and eating an unhealthful diet.</p>\n<p>Reducing the consumption of alcohol and caffeine can help to ensure restful sleep, whether or not a person has sleep apnea.</p>","appDepth":2,"appParentPermlink":"f38u3pvxp","appParentAuthor":"joshsticks1","musingAppId":"aU2p3C3a8N","musingAppVersion":"1.1","musingPostType":"answer"}" |
|---|
hiveblocks