Contents:
- Medical Video: Top 10 Tropical Fruits You've Never Heard Of
- What are the benefits of eating fruits?
- Fruits that make you full
- Avocado
- Apple
- Pear
- Raspberry
- Banana
Medical Video: Top 10 Tropical Fruits You've Never Heard Of
Fruit is one source of vitamins and minerals, in addition to vegetables. It is recommended for all of us to eat fruit every day. In Indonesia, based on the Balanced Nutrition Guidelines, you are advised to eat fruit and vegetables every day for 5 servings / day. The good news is that you can also consume fruit if you are on a program to lose weight.
What are the benefits of eating fruits?
Five servings of vegetables and fruit you might consider most for one day, but this is because you are not used to it. Besides, fruit contains many benefits, including:
- Sources of simple sugars, fiber, vitamins and minerals.
- Fiber in fruit is useful to help lower blood cholesterol and can help promote bowel movements, so you avoid constipation.
- The fruit is also rich in antioxidants, such as flavonoids, vitamin C, and anthocyanins. Antioxidants can protect the body from free radicals that come from inside the body and from outside the body, thus helping you avoid diseases, such as cancer.
- Fruit can help protect body cells from damage and can also help rejuvenate cells and tissues in the body, thus helping prevent you from aging.
For those of you who are losing weight, fruit may be one of the mandatory menus for you. Fiber in fruit can keep you full longer, so you will eat less in a day.
Fruits that make you full
The following is a list of fruits that can make you full longer.
Avocado
A study published by the Nutrition Journal found that eating half an avocado at lunch can help you feel full longer until the afternoon. In the study it was also said that 22% of women who did this felt more satisfied and 24% felt their desire to eat less after 3 hours than women who did not eat avocados at lunch.
Avocados contain about 13.5 grams of fiber per fruit, quite a lot right? In addition, avocados also contain monounsaturated fats which are certainly good for the body. Foods that are high in fiber and rich in fat require a longer time to digest the body, so hunger will come longer. For this reason, avocados are a fruit that can help you full longer. Monounsaturated fat content in avocados can also help lower cholesterol, thereby reducing your risk of heart disease.
However, avocados contain high calories, so make sure you don't take too much of this fruit when you eat it. Eating half an avocado (around 140 calories) every meal is enough for you.
Apple
Apples are one of the fruits that contain lots of fiber and can make you full longer. If you eat 1 medium apple with its skin, you have consumed 4.4 grams of fiber. Yes, if you eat apples, don't forget to eat with the skin too. It is precisely in the apple skin that there is a lot of fiber and also phytochemical which is certainly beneficial for the body.
If you want to lose weight with the help of apples, you can eat apples in half an hour before you eat. This will help you eat less. As Debra Wein, RD, President Wellness Workdays said, "Fiber and water from apples will make you full, so you will eat less."
Pear
Like apples, pears also contain lots of fiber when eaten with their skin. One medium pear that is eaten with the skin contains 5.5 grams of fiber. If you are bored with apples, pears might be a substitute. In fact, pears contain a little more fiber than apples, so they can help you full longer.
Raspberry
Raspberry is one fruit that is rich in fiber. One glass of raspberry contains about 8 grams of fiber, this gives about 1/3 of your fiber needs per day. If you eat a raspberry every day, you might be able to meet your fiber needs along with additions from other fibrous foods. Besides being rich in fiber, raspberries are also rich in antioxidants and vitamin C, which is certainly needed by your body.
Banana
In Indonesia, bananas are used to be the fruit served after eating. Apart from being a fairly cheap price, bananas also contain many nutrients, so they can be a healthy dessert. In addition, it turns out that bananas are a fruit that can be filling because the fiber content is quite a lot. One medium size banana contains 3.1 grams of fiber. So, don't miss to eat one banana after a meal for those of you who are trying to lose weight.
