Benefits of citrus fruits

You already know that citrus like oranges, lemons, lime, and grapefruit is an excellent source of immune-boosting Vitamin C which is why so many people reach for these fruits.
Citrus offers many health benefits.
The juicy, colorful fruits packed with nutrients.

Good source of Fibre:

Women should aim to consume about 25 grams of fiber per day and citrus can help you meet that goal. One orange serves up to 2.3 grams of fiber. About two-thirds of the fiber in citrus fruits is soluble fiber, which has been linking to lower and help regulate glucose level, explain registered deitition wendy bazilian,

The remaining fiber is insoluble, which adds bulk to our digestive system and helps keep us regular, Bazilian adds. Fiber packed fruit like citrus keeps us satisfied longer than less fibrous foods, making them a great snack for weight loss.

Good for your heart:  

Citrus contains flavonoids, plant compounds that may promote heart health. (says registered dietitian Keri Gans author of the small change diet).

In a study of patients who had undergone bypass surgery published in the journal of agriculture and food chemistry researchers found that anti-oxidant rich red grapefruit helped lower LDL bad cholesterol and triglycerides levels. 

  Vitamin C has also been linked to a reduced risk of heart disease. However, If you taking cholesterol-lowering statins, skip grapefruit, which may interfere with these medications. 

Low glycemic index

Citrus fruit has relatively low glycemic index scores on the 100 points scale, meaning they won't spike your blood sugar as much as some other foods.

An orange, for example, a score of 45 and a grapefruit have 25, raisins have a score of 64.

This means the glucose in citrus fruit is released into your bloodstream, offering you a steady feeling of energy without a crash later on.

Help shorten colds:

It's no secret that citrus delivers a healthy dose of Vitamin.
51mg in an orange
38 mg in a grapefruit
30 mg in a lemon.
While vitamin C can't prevent a cold, research suggests it might reduce the duration and severity of them, explains registered dietitian Marisa Moore, spoke person for the academy of nutrition and dietetics.
Studies show that the vitamin could help shorten the duration of your symptoms by about a day, which can make a big difference when you are feeling unwell.

Packed with Potassium:

When you hear potassium, you probably think of bananas, but citrus also an excellent source of this mineral, which is essential for fluid regulation, mineral balance, and muscle contraction. Potassium also works to regulate the amount of salt in your diet by helping your body flush out of sodium. By eating plenty of potassium-rich food, you can help to lower your risk of stroke by 21% and reduce the risk of heart disease. 

Assist you in better absorb other nutrients:

Adding citrus to your plate may help you get more out of other foods you consume. says Bazilian. Vitamin C boost the viability of the catechins.
Citrus can also absorb your body iron. 

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Benefits of Pomegeranate

Pomegranates are rich in antioxidants and an excellent source of Vitamin C, low saturated fats and cholesterol. providing 48% daily recommended value and 58% of what's needed from vitamin K. chock full of minerals, they provided a high amount of copper, potassium, folate, and magnesium.

 Health benefits of pomegranate.

1. Stomach disorder:

Pomegranate peel, bark, and leaves are effective at calming stomach disorders and diarrhea. 

2. Heart problems:

Taking pomegranate juice regularly can help maintain a good flow of the body's blood.

3. Fight cancer:

Pomegranate contains a high level of antioxidants known as flavonoids, which are effective in repelling various cancer radicals.

4. Dental care:

Pomegranate juice along with antiviral and antibacterial properties is effective at helping reduce dental plaque. It also protects the body against various oral diseases and infections.

5. Help reduce various illness:

Pomegranate juice help reduce illness such as atherosclerosis, osteoarthritis and anemia.

6. Protect against fungal infection:

Pomegranate has incredible antifungal properties that help protect your body against any harm.

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Health Benefits of eating Banana

By any measures, bananas are a superfood. They are one of the most popular and well-known fruit for a reason.

They are many health benefits of bananas, but we are going to address only 6 of these benefits. 

• Digestion 

Bananas are amazing food for improving the digestive system. Bananas are rich in pectin and will help your digestion and detox your system. They produce digestive enzymes that help to absorb nutrients from food. And absorbing nutrients from the food is the most important task undertaken by the digestive system. They are also rich in fiber and can help with constipation. Banana has a prebiotic effect on the gastrointestinal tract 

• Aid with sleep:

Bananas contain high levels of tryptophan, which is converted to serotonin. serotonin not only helps with sleep but also relieves depression. It is a well-known neurotransmitter that helps to make people feel happy. Tryptophan also helps with the seasonal affective disorder (SAD). 

• Energy:

The main reason to eat a banana is that they contain so much neutral energy without any of the side effects of excessive carb consumption that one can get from processed food. A banana contains around 24 grams of carb and 100 calories. they are an easy and efficient fuel to add to any diet. 

• Anti-aging property:

Bananas have a high amount of antioxidants. Antioxidants neutralize free radicals and are responsible for anti-aging. They contain many different types of antioxidants including dopamine and catechin.

• Potassium:

Potassium is probably the most well-known benefit of consuming bananas. Potassium makes people more alert and also help alleviate muscle cramps.  Bananas are high in potassium and low in salts and are recognized by the FDA to help lower blood pressure

• Improves Kidney Health:

Bananas are especially effective at maintaining good kidney health. One study found that participants who ate bananas regularly were 33% less likely to have any kidney problems compared to those who did not eat bananas frequently.
Numerous other studies have duplicates these result.

Aside from the Benefits listed above, Bananas provide significant amount of Vitamin C, Manganese and have zero fat content. They also help to improve appetite and insulin resistance. 

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What's in a Mango?

What's In a Mango?

The Mango is one of the most keenly awaited fruit. Mango comes in over 100 varieties, in different shapes, colour, sizes, flavours and compositions. They are rich in nutrients (source of vitamin A and C) and minerals such as potassium. As mangoes are also high in sugar, diabetics should consume them moderately, to avoid a sharp rise in their sugar level. Besides being delicious, mangoes have many benefits:

• They are rich in B- carotene, a natural protective agent against cancer and heart diseases.
• Because of best calorie supplier to the brain, mangoes helps in reducing depressions and mental fatigue.
• Test result have shown that mangoes dissolve the toxic waste products that accumulates our kidneys which help in prevention of kidney stones.
• Mango pulp contain fiber which is essentials to a balance diet.
• Mango peel can be used to make fruit vinegar as well as citric acid, an active ingredient in Jams and jellies. 

So with all these health benefits, don't feel guilty about indulging in mangoes this summer but remember excess of anything is bad.

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What's in an Apple?

There are different types of Apples Red,Golden and sometimes It is green in colour. It is a low calorie fruit. When we eat one apple in the morning it keeps us active and fresh.

Apples deserves to be called "nutritional powerhouse". It contains Vitamin C(powerful natural antioxidant), B complex (riboflavin, thiamin, Vitamin B6 ) and dietary fiber.

   There are lots of benefits for your health of eating an apples.

listed below:

• Apples reduce cholesterol level . thus this fruit is useful for weight loss for a person who is overweight.
• Apples contain insoluble fiber which provide bulk in the intestinal tract and help move food quickly through the digestive system.
• In addition to Insoluble fiber apples also contain soluble fiber which help prevent cholesterol from building up in the lining of blood vessel.
• Apples also contains Potassium may benefits for heart health. 
• the phytonutrient and antioxidant in apples may help reduce the risk of developing cancer.  Apples well be one of the most healthy food for you to include in your diet.

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Grapes Benefits

Here are the top 5 unique and proven health benefits of grapes:

• Boost Your Immune System

Grapes are rich in flavonoids but minerals and proteins as well The high level of vitamin C, K and A in grapes gives your body a healthy boost, particularly to your immune system which means less chance of getting sick and health issues overall.

• Better Bone Health

Grapes are a wonderful source of micronutrients like copper, iron, and manganese all of which are important in the formation and strength of your bones.
Adding grapes into your diet regularly can prevent the onset of age-related conditions like osteoporosis.

• Help prevent heart disease:

Grapes increase the nitric oxide level in your blood which helps to prevent blood clots and helps to reduce the chance of a heart attack. The antioxidants present inside grapes help to prevent the oxidation of LDL cholesterol which blocks your blood vessels and is the main contributor to the various coronary conditions.

• Prevent Migraines:

Ripe grapes juice is an important home remedy for curing your migraines. It should be drunk early in the morning without mixing in any additional water.

• Protect you from Infections:

Red grapes have strong antibacterial and antiviral properties that can protect you from infections. Grapes display strong antiviral properties against the polio-virus and the herpes simplex virus. Studies have also shown that juice can tackle bacterial infections in your gut and other systems.

Other health benefits of Grapes include keeping you hydrated, lowering the risk of diabetes, reducing the risk of cancer, treating skin problems, a rich source of potassium, supporting brain health, treating knee pain, fighting inflammation and promoting weight loss.

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Health Benefits of Guava

Guava is a delicious fruit which is grown in warm climate. Once harvested they can be eaten or juiced to create a health tonic. Guava fruit are tasty and have excellent health benefits for the human body. They also contain healthy nutrients and minerals.

• Anti-inflammatory properties:

Eating this fruit or drinking its juice helps to treat bleeding gums as it has anti-inflammatory properties.

• Speed up digestion:

The fruit also work as a natural laxative for those who are suffering with constipation. The high fiber content speed up digestion.

• Weight loss:

Eating this fruit daily helps to boost your metabolism and trigger weight loss.

• Control Diabetes:

It also control diabetes. chinese medicine has used guava for the treatment of diabetes for years. the rich fiber content and low glycemic index of guava are extremely beneficial for diabetic people. while fiber help regulate sugar level. Eating 1 to 2 guavas without peel can be helpful in maintaining your blood sugar

• Improving Immunity:

Guava plays an important role in improving your immunity. This fruit high in Vitamin C which help to boost the immune system and protect the body against cold, flu and infections.

• The high volume of antioxidants with in also helps to keep the skin looking young and vibrant.
• Along with the fruit, the bark and the leaves of guava tree also provide numerous health benefits.
• Regulate Blood Pressure:

Both guava leaves and guava fruit work to regulate blood pressure by lowering overall cholesterol levels and triglycerides.

• Protect against Heart damage:

The high amount of antioxidants and vitamins help to protect the heart against damage from free radicals.
In some areas of the world. guava is blended to make a thick paste sugar is added and guava cheese is made by baking.
We recommend slicing guava thinly and adding to salads  to add a unique and tasty freshness to the bowl.

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