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Fruits: Nutrition, Health Benefits, and How to Add Them to Your Diet

Fruits: Nutrition, Health Benefits, and How to Add Them to Your Diet Fruits: Nutrition, Health Benefits, and How to Add Them to Your Diet Fruits have been nature’s original health boosters for thousands of years. They are rich in vitamins, minerals, antioxidants, dietary fiber, and natural sugars that provide energy and support overall well-being. Scientific studies consistently highlight the role of fruits in preventing chronic diseases, supporting digestive health, boosting immunity, and promoting healthy skin. This article provides a deeply researched look into the nutritional value, specific benefits, and easy ways to add more fruits to your daily diet. The Nutritional Power of Fruits Fruits are nutrient-dense foods, meaning they provide a high amount of nutrients for relatively few calories. Here’s what you typically get from a serving of fresh fruit: Vitamins: Vitamin C (boosts immunity), Vitamin A (supports eye health), Vitamin K (important for blood clotting...
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Carbohydrates


Carbohydrates: Carbohydrates are the neutral compound of carbon, hydrogen, oxygen. Daily taken carbohydrates per day is 225 to 320 grams. if we want to weight loss, we have to take 50 to 150 grams of carbohydrates per day. Carbohydrates are of four types.
               (1)Monosaccharides
               (2) Disaccharide
               (3) Oligosaccharides
               (4) Polysaccharides

(1) Monosaccharides: Monosaccharides have only one sugar molecule.
Ex: Glucose, Fructose, Galactose etc.
(2) Disaccharides: Disaccharides have two sugar molecules.
Ex: Sucrose, Maltose, lactose etc.
(3) Oligosaccharides: Oligosaccharides have two to ten sugar molecules.
Ex: Raffinose, Stachyose etc.
(4) Polysaccharides: Polysaccharides have ten or more sugar molecules.
Ex: Starch, Glycogen, Cellulose, other fibers etc.

Function:
  • Carbohydrates give energy to our body.
  • Excess carbohydrates in our body are converted into fats by glucagon hormone. Which store as energy.
  • It helps in the absorption of calcium and phosphorus.
  • It helps in the secretion of digestive juice.
  • Carbohydrates are useful for brain function. 20% of carbohydrates are used by the brain.
  • Carbohydrates like fibers are very useful for digestion.
Easily digestible carbohydrates:
  • Corn syrup: It is made with corns. Which has 100% glucose.
  • Fructose: Fructose is a simple sugar, Which is present in most of the fruits, honey, and root vegetables.
  • Galactose: Galactose is a simple sugar, which is present in milk and milk products.
None digestible carbohydrates: Dietary fibers are the polysaccharides. It is one type of cellulose, which is not digested in our body. Because there is no enzyme in our body to digest cellulose. But in ruminants cellulose is digested by bacteria.     
Effects of excess carbohydrates:
  • Excess carbohydrates in our body are converted into fat by glucagon hormone,
    which increases the LDL cholesterol in our body. It causes coronary heart disease, hypertension, obesity etc.
  • Excess carbohydrates in the blood may cause type 2 diabetes.
  • Excess carbohydrates may cause digestive problems like delayed digestion, or gastroparesis.
  • Excess carbohydrates decrease the immune system.
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