Fruits and Salads are natures wonderful medicines packed with vitamins, minerals, antioxidants and many phyto-nutrients

(Phyto means derived from plants). Their attractive colour are a feast to the eye while the flavour is tempting. They quench ones thirst and satisfies hunger also for some time. As they are handy, they can be had any time or when on the move. The health benefiting properties of Fruits and Salads are manifold. Not only are they low in calories ( with the exception of a few fruits ), they are a source of simple sugars, vitamins, minerals and fiber. Fruits health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, anti-oxidants which helps body prevent or at least prolong the natural changes of aging by protecting and rejuvenating cells, tissues and organs in the human body. Advantages : 1. Salads and Fruits are low in calories and fat. They are a good source of simple sugars, fiber, and vitamins, which are essential for optimizing our health. 2. The soluble dietary fiber present, helps to ward off cholesterol and fats from the body and relieves constipation as well.

3. Fruits contain many anti-oxidants like poly-phenolic flavonoids, vitamin-C, anthocyanins. These substances help in the body in many different ways. a. Firstly, they help protect the body from oxidant stress, diseases, and cancers. b. Secondly, they help body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values. 4. Eating fruits like blue-black grapes, jamun, plums, rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties, remove free radicals from the body, and thus offer protection against cancers, aging, infections etc. These pigments tend to concentrate just underneath the skin. 5. They help protect us from minor problems like wrinkling of skin, hair fall, memory loss to major ailments like age related macular degeneration of retina in the eyes, Alzheimers disease, colon cancers, weak bones (osteoporosis).

How much fruit nutrition should be included in our daily diet?

Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day. The term one fruit serving is about 250 g of cleaned, edible-portion of the fruit, excluding discards like peel, seeds etc. Include seasonal fruits in the daily diet. Variety of fruit's type, colour, and flavour should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of and carotenes, zea-xanthins and crypto-xanthins, while blue, black colored like black or blueberries are good source of poly-phenolic anthocyanin anti-oxidants. One word of caution ! Never eat fruits after a heavy meal. Take fruits after a light meal or preferably on an empty stomach. Fruits are eaten best at breakfast time and later in the day at snack time.

Surprising Fact !!! Fruit is the Ultimate Brain Fuel. Fruits enhance Memory. Fruits have a positive effect on the brain. They stimulate the brain so we can think faster and recall information more quickly. The natural sugar present in the brain is said to be responsible for this.

Including Fruits and Salads in ones diet is a sure way of making the body healthier. This healthy diet helps lose weight, while becoming more energetic. Fruits and Salads help fill the stomach while decreasing the desire to eat high caloric food. As one eats more fruit, we realise how much better we feel as they play a major role to detoxify the system. So friends ! Let us make Fruits and Salads a part of our daily habit and promote our health.