Benefits from fruits

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Fruit and vegetables should be incorporated into every meal, as well as should be the first choice.Do remember that some fruits contain many of their nutrients just under the skin, so eating them with the skin on can provide greater nutritional benefits and the maximum amount of fiber compared with just drinking the juice of the same fruit. Fruit and vegetables of differing colors contain diverse mixtures of phytonutrients (protective plant compounds). These can act as powerful antioxidants, protecting the body from harmful free radicals and helping to protect against certain chronic diseases such as cancer. Some fruit and vegetables are labelled as 'super-foods' because they contain high concentrations of some phytonutrients, particularly antioxidants, which appear to be beneficial to health. Antioxidants such as proanthocyanidins, which provide protection against cancer and heart disease. These compounds are also useful for fighting urinary tract infections. Fruits and vegetables are known to protect against chronic disease because of their rich content of many phytochemicals, including the antioxidants. Cranberry was found to possess the highest antioxidant activity, followed by apple, red grape,strawberry, peach, lemon, pear, banana, orange, grapefruit, and pineapple. Health Benefits of Fruits and Vegetables: * Blueberries are known for their very high antioxidant content and anti-aging properties. * Blueberries - contain flavonoids that can improve circulation and helps defend against infection. * Tomatoes - rich in lycopene, a powerful antioxidant that can protect against harmful free radicals. * Linseeds - rich in omega-3 fatty acids,which may help control cholesterol levels. * Broccoli - rich in the antioxidants,vitamin C and beta-carotene, as well as folate, all of which can protect against cardiovascular disease and cancer. Variety is the key. In addition to these phytonutrients, each variety of fruit and vegetables contains its own combination of vitamins, minerals and fibre.Variety provide a diverse package of essential nutrients. Boiled or steamed: One solution is to eat raw vegetables as much as possible, such as raw carrot, celery or peppers.Although fruit and vegetables are packed with vitamins and minerals, many of these essential nutrients can be easily destroyed by heat when cooking and during food preparation. Water-soluble vitamins are especially vulnerable when boiled. When cooking vegetables, try steaming, microwaving or poaching rather than boiling(involve immersing them in water).The maximum amount of nutrients can be retained, as well as their fresh taste. If you still prefer to boil vegetables, do so for the minimum amount of time and in as little liquid as possible in order to retain their valuable nutrients. You could also utilize the water used in another part of your dish, such as gravies or stocks, to recapture some of the leached nutrients. Fiber for weight control: Fruit and vegetables are important contributors to the intake of dietary fibre, both soluble and insoluble. Fiber is slowly digested and has a low Glycaemic Index (GI).This means glucose will be released steadily into the body over several hours, allowing you to feel fuller for longer, compared with high GI foods that produce a rapid rise followed by a subsequent fall in blood sugar, often leaving you hungry soon after you've eaten. This feeling of fullness produced by the fibre within fruit and vegetables can therefore help with weight control. Fruit and vegetables also assist weight management as they're low in calories, but remember that their calorific load is determined by what you prepare them with, so avoid the butter, cream or cheese sauces, and dips that can accompany them.