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Fruits
For decades fruits have been a favorite food of consumption as they are easy to digest, good source of quick energy and packed with vitamins and minerals. Fruits are rich in antioxidants and people who consume fruits regularly have a reduced incidence of cancer, heart attacks and strokes. Antioxidants work by preventing the cell damage caused by free radicals, unstable molecules that are released when the body uses oxygen. Fruits are also high in polyphenols with antioxidant properties that may prevent or retard tumor growth.

Citrus fruits are the richest source of vitamin C. Brightly colored fruits like mangoes and papaya are high in beta carotene which gives it the color and helps produce Vitamin A. Other carotene pigments like lycopene in red fruits, bioflavonoids like quercetin in grapes helps protect against heart diseases. Many fruits are high in potassium, an electrolyte that helps maintain body fluids and prevent high blood pressure.
Most fruits are low in calories and high in insoluble and soluble fibre. They contain pectin, a soluble fibre that helps regulate blood cholesterol levels.

How much ‘Fruits and Vegetables’ do I need?
A minimum of 5 – 7 servings of fruits and vegetables should be consumed where the portion size is 100g of the raw ingredients.

Fruits = 100-200 g / day (preferably whole fruits)
Fruits
 
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