10 beneficial properties of fruits for our body

Fruits are an important component of the human diet, as they contain a large amount of fiber, antioxidants, vitamins and minerals.

Scientists claim that eating fruits reduces the risk of cardiovascular and endocrine diseases, prevents cancer, improves the functioning of the central nervous system and organs of vision, and helps to lose weight.

How they are useful – 10 theses

Below are the 10 main facts about the benefits of fruits based on evidence.

1. Antioxidant effect

Any fruit is a valuable source of antioxidants that, according to research , inhibit the effect of free radicals on all cells of the body. As is known, it is during the influence of free radicals that cells are destroyed or transformed into malignant ones.

Free radicals also increase the risk of diseases such as hypertension, coronary heart disease, type II diabetes mellitus, Crohn's disease, etc.

One of the leaders in the content of antioxidants – garnet . Scientists from the USA claim that it is 3 times superior to red wine and green tea in terms of antioxidant activity.

2. Prevention of atherosclerosis

Atherosclerosis is a dangerous disease in which atherosclerotic plaques form on the walls of arterial vessels, partially or completely restricting blood flow.

The pathology is based on an increase in the level of total cholesterol and a violation of the ratio between its fractions (increase in LDL, VLDL, TAG; decrease in HDL). As a result, such deadly diseases develop as: coronary heart disease, myocardial infarction, chronic cerebral ischemia, lameness, etc.

Recent studies show that most fruits, due to the presence of flavonoids and other antioxidants in the composition, have a positive effect on the lipid profile.

For example, Mexican specialists installed what is regular use avocado reduces LDL and TAG by 22% and 20%, increases HDL by 11%.

According to the data experts from the USA, bananas are able to reduce LDL concentration by 10%.

3. Protection against cancer

The abundance of antioxidant substances, vitamins and dietary fiber in fruits helps to reduce the likelihood of malignant tumors in all organs.

Currently, a large number of studies have been conducted that have proven the ability of fruits not only to prevent the appearance of cancer, but also to cause the death of already mutated cells, as well as to prevent metastasis.

For example, pineapple reduces the frequency of occurrence colon and rectal cancer , as well as mammary glands .

Pears in turn prevent the appearance of oncopathologies on the part of the female reproductive system, as well as reduce the recurrence rate of cancer of any organ.

4. Increasing bone strength

Fruits contain calcium, vitamin K and antioxidants.

These components normalize metabolism at the bone tissue level, preventing the appearance of osteoporosis – a decrease in bone density. This problem is especially relevant for menopausal women and older age groups.

According to the data International studies have shown that vitamin K improves the absorption of calcium from the lumen of the digestive tract, which is an important structural component of bones. The leaders in vitamin K content are kiwi , avocado, pomegranate.

Many fruits contain quite a lot of calcium ( oranges , tangerines , kiwi, lime, apples ). American specialists discovered that the inclusion of these fruits in the diet reduces the likelihood of osteoporosis and pathological bone fractures.

5. Normalization of the digestive system

Fruits affect almost all parts of the gastrointestinal tract. The main mechanisms include:

1. Prevention of malignant tumors. They are formed during the toxic effects of metabolic products (especially in the presence of constipation). British scientists identified ability pectin (found in large quantities in fruits) prevent the appearance of intestinal cancer. Leaders in pectin content are: apples, apricots, oranges, pears.
2. Normalization of motor skills. Proven that sorbitol and dietary fiber, which are part of fruits, normalize the motor evacuation function of the intestine, increasing the frequency of stool and reducing the likelihood of constipation.
3. Restoration of microflora . Insoluble fibers increase the number of beneficial microorganisms, inhibit the growth and reproduction of pathogenic forms. As a result, the bioavailability of food increases, and various infectious and autoimmune diseases are less common.

6. Suppression of chronic inflammation

Chronic inflammation is a physiological but extremely dangerous process. Finding a number of body tissues (fat depots, walls of the large intestine) in a state of active inflammation "knocks down" the coordinated work of enzymatic and immune mechanisms.

This is manifested in an increased risk of developing allergic and autoimmune diseases, as well as various pathologies from the heart and blood vessels, and the endocrine system.

Currently proven that fruits inhibit chronic inflammation by reducing the concentration of inflammatory markers in the blood (interleukins 1, 6, 8, 10; tumor necrosis factor – alpha, C-reactive protein).

7. Weight loss

According to the data researchers from the USA, regular consumption of fruits leads to a decrease in body weight.

Positive action is based on the following mechanisms:

1. Low energy value. The caloric content of most fruits does not exceed 40-60 calories (per 100 grams), which makes them a dietary product.
2. Appetite suppression . Fruits rich in fiber , which after entering the stomach increases significantly in size and causes temporary mechanical overflow of the stomach. As a result oppressed the activity of hunger centers in the brain, the body requires less food over the next few hours.
3. Normalization of the motor activity of the gastrointestinal tract . Fiber slightly slows down the speed of food movement through the digestive system, which also leads to a decrease in appetite.

Fruits are also rich in antioxidants, which normalize metabolism at the level of adipose tissue, preventing the formation of new fat depots and accelerating the destruction of adipocytes in order to meet the energy needs of the body.

Several studies can be cited as an example.

Experts from Brazil proved that consuming 3 apples a day for 10 weeks leads to a 1 kg reduction in body weight.

According to the data American scientists, regular addition of bananas to the diet (at least 1 time per day) helps to reduce body weight by 2 kg in 12 weeks. It is best to eat bananas in the morning for breakfast.

8. Improving eye health

Many fruits (pears, apples, pomegranates) are rich in lutein and zeaxanthin. These substances are the main antioxidants that support the adequate functioning of the visual organs.

They prevent the appearance of age-related macular degeneration and cataracts, protect the retina from the negative effects of solar ultraviolet radiation.

Also, the constant inclusion of fruits in the diet leads to a slight increase in visual acuity.

Russian scientists recommend it is mandatory to eat fruits for people with diseases of the ophthalmic apparatus.

9. Normalization of the central nervous system

Fruits are rich in antioxidants, which improve metabolic processes at the level of brain tissues, preventing the appearance of a number of degenerative diseases.

For example, experts from the USA have identified that pomegranate juice reduces the likelihood of developing Peak's disease and Alzheimer's.

Also fruits improve cognitive sphere ( memory , attention , thinking), and also reduce the damaging effects of systemic drugs for anesthesia.

Separately, it should be noted the ability of fruits to prevent atherosclerosis of cerebral vessels, which reduces the supply of oxygen and nutrients to brain cells. In this condition, the brain slows down, and the risk of stroke increases.

10. Reduction of mortality from all causes

Spanish scientists conducted a major meta-analysis of 95 studies, during which was discovered that fruits reduce the risk of developing most cardiovascular and endocrine diseases, malignant neoplasms in any organs.

Estimated According to the World Health Organization, about 4,000,000 people die every year due to poor health caused by a shortage of fruits and vegetables in the diet.

Recommended consume at least 400 grams of vegetables and fruits daily to maintain adequate functioning of all organ systems and increase life expectancy.

Possible harm

Unfortunately, even extremely healthy foods can be harmful to health in certain situations. Fruits are no exception.

Undesirable side effects include:

1. Allergic reactions. Hypersensitivity of the body to fruits can manifest itself in different ways (from itching or urticaria to anaphylactic shock) and occurs with varying frequency in different ethnic groups. Cases of cross-sensitization have also been described (for example, when allergic to birch pollen, there is an allergy to kiwi, pears and apples).
2. Dyspeptic disorders . They are caused by excessive consumption of fruits and overload of the digestive system with fiber. They manifest themselves in the form of constipation or diarrhea, increased gas formation, spastic pain in the lower abdomen.
3. Exacerbation of chronic diseases of the gastrointestinal tract. All fruits are rich in extraactive substances that irritate the mucous membranes of the stomach and duodenum. Consuming fruits in large quantities or on an empty stomach can lead to an exacerbation of gastritis, enteritis, and peptic ulcer disease.

It is also worth mentioning that growing conditions (environmental conditions, pesticides and fertilizers) are of great importance. Almost all fruits are capable of accumulating toxic components from the surrounding air and soil, which can lead to poisoning.

Conclusion

Fruits contain a variety of vitamins, antioxidants, minerals and dietary fiber, which have a positive effect on the condition of all body systems.

They are able to reduce the risk of developing malignant tumors, a number of diseases from the heart and blood vessels, type II diabetes mellitus, autoimmune and infectious abnormalities.