Taking the benefit of fruit Salad behind delicious

Fruit salad is not less popular than vegetable salad. The presentation is easy and the taste is good to make the fruit salad as a choice of a delightful diet menu. Choosing the right type of fruits and dressing will further increase the benefits of fruit salad, so it is not only healthier to eat, but also better.

In addition to being processed as a juice, fruits are now popular salad to obtain the benefits of vitamins and minerals in it. However, there are still many who are hesitant because they think fruits are not healthy enough because they contain sugar.

Excessive sugar is proven not good for health. Excess consumption of sugar can increase the risk of suffering from obesity and type 2 diabetes. The dangers of sugar are found in granulated sugar, stone sugar, syrup, and other foods or beverages that use additional sweeteners.

Fruits do contain sugar, but in the form of fructose, so harmless. Fructose is only dangerous if consumed in large quantities. Also, it is almost impossible to consume excessive fructose from consuming a lot of fruits.

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Fruits contain many fibers

Unlike fats, proteins, or carbohydrates that are digested and absorbed by the body, the fibers are not digested by the body. However, substances that cannot be digested by this body actually bring good benefits.

Fibers are divided into two types, water-soluble fibers, and insoluble fibers. Water-soluble fibers are generally gel-like. The benefits of this type of fiber include to slow the absorption of carbohydrates, increase the satiety, and lower cholesterol and blood sugar levels. Many studies have also shown that soluble fiber is effective in losing weight.

While insoluble fiber is a type of fiber that will bind food in the digestive system to be excreted through the anus. No wonder, this fiber is good for people with constipation so that defecation becomes smoother.

Fruits rich in nutrition and preventing disease

Taking the benefit of fruit salad is essential for overall body health. Fruits are a source of fiber, vitamins, minerals, and natural antioxidants. The following types of vitamins and minerals contained in the fruits and their benefits for the body:
  • Vitamin A
Maintain eye health, body tissues, skin, and reduce the risk of prostate cancer. Vitamin A also plays a role in maintaining body endurance and bone growth.
  • Vitamin B1
Good for muscle health, hair, skin, and nerves.
  • Vitamin B5
It plays a role in the formation of red blood cells, brain chemicals, and steroid hormones.
  • Vitamin B6
Reduces the risk of heart disease, aids in the formation of red blood cells, and affects appetite, mood, sleep, cognitive ability, and immunity.
  • Vitamin C
Reduce the risk of cancer, help the formation of collagen, strengthen endurance, and act as an antioxidant.
  • Vitamin E
Acts as an antioxidant to fight free radicals and protect cells from damage.
  • Potassium
Lowers blood pressure, maintains cardiovascular health, and is needed in muscle contraction.
  • Manganese
It helps the metabolism of amino acids, cholesterol, carbohydrates, and bone formation.
  • Folic acid
Folic acid plays an important role in reducing the risk of miscarriage and disability in infants, forming new body cells, preventing anemia, and maintaining general health.

The content of vitamins and minerals depends on the type of fruits. Inserting different kinds of fruits in a fruit salad can maximize the intake of vitamins and minerals that the body needs.

Various studies have proved that consuming beneficial fruits in preventing illness or lowering the risk of diseases, such as heart disease, type 2 diabetes, stroke, and hypertension.

Choose the fruit type for the right fruit Salad serving

All types of fruits have nutritional content that is beneficial to the body. But of course, there are more prominent fruits than any other fruit. Serve the following fruits in your fruit salad menu to get maximum benefits and nutrients.
  • Apple
Apples efficacious in lowering the bad cholesterol, and vice versa, precisely increase the cholestrollers well. Thanks to the flavonoids antioxidants it contains, apples can lower the risk of asthma and chronic obstructive pulmonary disease (COPD).
  • Pineapple
Pineapple is rich in vitamin C. One cup of pineapple is already exceeding the needs of vitamin C per day. This fruit also contains substances that can help relieve inflammation.
  • Avocado
Avocados contain monounsaturated fats that are good for cardiovascular health. Also, the fruit is rich in potassium, manganese, and fiber.
  • Red and purple Wines
Both types of wine are rich in antioxidants and anti-inflammatory substances.
  • Pomegranate
The antioxidant content in pomegranates is three times higher than green tea. Antioxidants in the fruit are also seen to prevent high blood pressure and heart disease. While the anti-inflammatory content of the pomegranate can decrease the risk of cancer, such as prostate cancer.
  • Strawberry
Compared to other fruits, strawberries contain a low glycemic index. Eating strawberries does not make blood sugar rise. Strawberries also have high antioxidants.
  • Mango
Tropical fruit that is found in Indonesia is rich in vitamin C, fiber, antioxidant, and anti-inflammatory substances.
  • Watermelon
Watermelon is rich in vitamins A and C. This fruit also contains lycopene that is beneficial in lowering blood pressure and cholesterol in the blood and preventing cancer.
  • Orange
Oranges contain a large amount of vitamin C, potassium while being a good source of vitamin B.
  • Guava
Consuming 30 grams of guava is enough in meeting the needs of vitamin C per day. The fruit also contains vitamin A, fiber, potassium, manganese, copper, and folate.
  • Papaya
Papaya is well known for digestion. Papaya also contains vitamin C, vitamin A, folic acid, and potassium.

To take advantage of fruit salad, it is not recommended to be served using mayonnaise. Mayonnaise does make salads more delicious, but these extra dressings contain high fat and calories. The solution is, replace mayonnaise with yogurt. Yogurt contains calcium and good bacteria which is good for digestion.

If you want to add sweetener, use a natural sweetener like honey. Avoid additional sweeteners, such as sugar, sweetened condensed milk, or syrup. Using cheese as a topping is also not recommended, because the fat content and high Calorinya can reduce the benefits of fruit salad you want.

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