Fruits are one of the best sources of essential vitamins, minerals, and they are high in fiber as well. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease. Whole fruits are low in fat, salt and sugar. They are a good source of dietary fibre.
As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:
• Reduce obesity and maintain a healthy weight.
• Lower your cholesterol
• Lower your blood pressure
• Flush out toxins
• Improve metabolic rate
• Reduce the chances of chronic diseases
To maximise nutrients and appeal, buy and serve different types of fruit and vegetables. Try to buy fruits and vegetables that are in season, and choose for freshness and quality.
• Eat with the seasons – this is nature’s way of making sure our bodies get a healthy mix of nutrients and plant chemicals
• Try something new – try new recipes and buy new fruit or salads as part of your weekly shopping
• Let colours guide you – get different combinations of nutrients by putting a ‘rainbow’ of colours (green, white, yellow–orange, blue–purple, red) on your plate.
On other hand fruit juices have their own benefits and cons in specific cases. Pure fruit juices are rich in concentration of mineral, vitamin, antioxidants and many other nutrients.
• A juicing machine leaves nutrient-rich and fiber-rich skin and pulp behind. Without the fruit fiber, your body absorbs the fructose sugar more easily, which can upset blood sugar levels.
• Juice made with fruit has a high calorie count.
• whole fruits contain some vitamins that don’t make it into the juice. Some edible fibers in the skin and pulp are removed during the juicing process.
Whole fruit also takes longer to eat causing a slower calorie intake, which can decrease the risk of obesity. Finally, fruit juice has more concentrated sugar and calories as compared to whole fruit. The more concentrated sugar and calories in fruit juice can lead to obesity and inappropriate weight gain. Excessive weight gain is associated with high blood pressure, hypertension, stroke, diabetes and other negative health issues later in life. Even diluted juice can increase the risk of cavities and decrease the chance of drinking other beneficial liquids.