HEALTH BENEFITS OF FRUITS VEGGIES AND NUTS

There is a saying that health is wealth and i believe yhat you will agree with me that that can only be achieved by eating the right kind of food. there are different kinds of food and the kind of nutrients the contain but here or discussion will be limited to fruit vegetables and nuts.

I will discuss these in three subtopics;

1.fruits

2.vegetables

3. nuts

1. FRUITS

First of all what are fruits?

Fruits are [according to the oxford advance learners dictionary]  the sweet and fleshy product of a tree that contains seed[s] and can be eaten.And according to botany are seed-bearing structures in flowering plants formed from the ovary after flowering  haven defined that i will now go directly to the point  and hit the hammer on the head of the nail 

Citrus fruits such as oranges as well as strawberries are rich in vitamins C.All the yellow-colored fruits are high in vitamin A . dried fruits like apricots,prunes and raisins are very rich in minerals especially iron and hardly contain vitamins.

vegetables and fruits are rich in vitamins, minerals,fiber, phytochemicals and at the same time low in calories. 

Also unripe fruits are mainly starch and therefore difficult to digest and has little food value. But when the fruits ripens, it turns into simple sugars that are easily digested and absorbed more especially when it ripened in the air and under sunlight. Fruits that are picked unripe has less nutrients and are better eaten cooked than raw. But Banana is an exception as it continues to ripen and develop its suger even when picked unripe. when Banana is fully ripe, its sugars require little or no digestion and even infants can eat mashed   banana.

For more information find out in the address below;

https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits

.               Racist_by Spikes Ryder hard new rapper

2. VEGGIES

 Why is it important to include vegetables as part of you daily meal ? 

It is because people who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases.USDA's My Plate encourages making half your plate fruit and vegetables.

Vegetables are important parts of healthy eating and provide a source of many nutrients, including potassium, fiber, foliate[ folic acid] and vitamins A,E and C. Options like broccoli,spinach, tomatoes and garlic provide additional benefits, making them a super foods!

Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables help reduce blood cholesterol levels and may lower risk of heart disease.

Foliate[folic acid] helps the body  form healthy red blood cells.Women of  child bearing age who become pregnant and those in the first trimester of pregnancy needs adequate foliate to reduce the risk on neural tube defect and spina bifida during fetal development. for more information https://www.livestrong.com/article/505412-why-are-vegetables-important-to-the-human-body/

3. NUTS

In the past, nutsfell into the "bad for you" category, However,in recent years studies shows that nuts are indeed healthy.Check out the Boston Globe article featuring Fastachi for more insights into Longevity in a Nutshell.

Nuts provide key proteins and nutrients, good fats, antioxidants, aid in the reduction of cholesterol and help you live longer. Below are some the key benefits of a few different varieties of nuts';

1.Almonds;

Highest in calcium of all nuts. Almonds help lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes. Also almonds are also high in fiber,vitamin E and magnesium.

2. Cashews;

Rich in iron, high in magnesium [more than almonds], and the unsaturated fat is predominantly oleic acid [the same as in olive oil]. Cashews help prevents  cancer, promotes a healthy heart and strong bones, and also are good for your skin and hair [they are rich in copper].

3. Walnuts;

High in omega 3  fats, antioxidants,and phytosterols. Walnuts are good for your heart,can help protect against cancer, and are good for the brain aiding in reducing depression and the risk of age related diseases, such as Alzheimer's.

4. Hazelnuts [filberts];

Rich in unsaturated fats [mostly oleic acid], high in magnesium, calcium and vitamins  B and E . Hazelnuts are good for the heart, help reduce the risk of cancer and aid in muscle, skin, bone, joint and digestive health.\

5. Peanuts;

Technically a legume, highest amount of folates compared to to other nuts, Folates are essential for brain development. 

Peanuts are also high in vitamins E.

Peanuts promotes a healthy pregnancy because of the high folates which helps reduce the risk of birt defects. Peanuts also boost memory, help fight depression, and reduces the risk of heart disease.

6.Pecans;

Although high calories and fat, they are still good for you- especially men. Peacans contain beta-sitisterol which is aids in the relief of an enlarged prostate.

The bottom line is all nuts are good for you....the key is moderation. A healthy handful can lead to good health and longer life. So "go nuts".

And i hope with this few points of mine i have been able to convince you that Fruits,Veggies and Nuts play a very important role in keeping you in good health/shape so I advice, that if these  have not been part of you meal, it should be now. For more information on  the benefits of nuts  checkhttps://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635 

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