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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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Fats

Fats: Fats are the combination of glycerol and 3 fatty acids.
                                 
 There are three types of fats.

(1) Saturated fats (2) Unsaturated fats
(3) Trans fats.
(1) Saturated fats: In saturated fats, all fatty acid chain has a single bond. Saturated
Fats usually solid at room temperature.
Ex: beef, mutton, chicken, egg, palm oil, dairy products etc.
(2) Unsaturated fats: In unsaturated fats, there are one or more double bonds in fatty acids chain. Unsaturated fats liquid at room temperature. Generally, unsaturated fats are of two types. (A) Monounsaturated fats  
                               (B) polyunsaturated fats
(A) Monounsaturated fats: In
monounsaturated fats, the fatty acid chain has only one double bond the highest amount of monounsaturated fats foods are,
Avocado, olive oil, sunflower oil, peanut oil ( groundnut oil ) etc.
(B) Polyunsaturated fats: 
               In polyunsaturated, fatty acids chain has more than one double bonds. There are 3 types of polyunsaturated fats. (a) omega 3 fatty acid (b) omega 6 fatty acid (c) omega 9 fatty acid.
Ex: walnuts, soybean oil, sunflower oil, fish, etc.
(3) Trans fats: Trans fats actually an unsaturated fat. Trans fats are present naturally in ruminants. But a large number of trans fats are made artificially with hydrogenation of vegetable oil in industries. These trans fats are used in packaged food, snacks, for frying fast food etc. These trans fats are actually prevented food from spoiling in a long time.
Which fats are useful and harmful to our body?
Saturated and trans fats both are harmful to our body. Both saturated and trans fats increase LDL cholesterol which causes coronary heart disease, type 2 diabetes, hypertension etc. But unsaturated fats protect from coronary heart disease. And decrease LDL cholesterol, and keep healthy to our body.

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