5 Fruits It Must Be in the Daily Menu

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Everyone knows that fruits are one type of food that provides a series of health benefits for the body. To make sure you get the benefits, you are encouraged to consume fruits at least 2-3 servings in the daily menu-especially five types of fruit that will be discussed further here.

In addition to being a source of energy and fiber sources, fruits are also rich in vitamins, minerals, and antioxidants needed by the body. In addition, consumption of fruits can also help you to avoid various diseases, such as heart disease, diabetes mellitus, cancer, and several other diseases.

Nowadays, fruits can be served in daily menus in various shapes making it more interesting and not boring to eat. Generally-other than fruit cut or eaten directly-many people who eat fruit in the form of juice. However, this time the fruit can also be enjoyed in the form of food such as cakes.

Before putting fruits into your daily menu, it's worth knowing the benefits of consuming fruits more specifically, especially the benefits of these five nutrient-rich fruits:

1. Avocado

This one fruit is different from most other fruits, because avocados contain a small amount of carbohydrates. Not only that, avocados contain more healthy fats such as oleic acid. Oleic acid is a type of monounsaturated fatty acids that are beneficial to heart health. In addition, avocados are also rich in potassium and magnesium that play an important role in the body's electrolyte balance. Potassium is also known to be beneficial in lowering blood pressure and the risk of stroke.

2. Apple

Apples are one type of fruit that is easily found in the daily diet. Not a few people who like this one fruit. In addition to high fiber, apples also contain vitamin C, vitamin B, and vitamin K. A study proves that the antioxidant content in apples can maintain heart health, reduce the risk of type 2 diabetes mellitus, cancer, to Alzheimer's. In addition, the pectin content in the apple is an important intake for good bacteria (normal flora) in the intestine, so as to improve digestive function.

3. Lemons

Not only rich in vitamin C, lemon can also help maintain heart health because of the ability of this fruit in lowering blood lipid levels and blood pressure. A study proves that the content of citric acid in lemon juice is beneficial in the treatment of kidney stones.

4. Watermelon

Watermelon contains lots of vitamin A and vitamin C. In addition, watermelon is enriched with a series of antioxidants, namely cucurbitacin E, carotenoids, and lycopene. In one study, found antioxidants in a watermelon that had an anticancer effect. Lycopene is associated with the ability to reduce the risk of cancer in the digestive tract, whereas cucurbitacin E is believed to inhibit tumor growth. Lycopene is also known to have the ability to lower blood cholesterol levels and blood pressure so it can help in maintaining heart health. The more complete the benefits, watermelon turns out to contain 92 percent water so it can be a source of fluid intake is good for the body.

5. Banana

The famous bananas have a high potassium content. However, bananas also contain many vitamins and minerals that certainly have benefits for the body. Bananas are proven to be rich in carbohydrates and minerals so it becomes a good source of energy for the body. In fact, bananas contain starch which is a complex carbohydrate, whose function is to keep blood sugar levels remain stable. In addition, the pectin content in bananas is also healthy digestive system.

Well, after knowing the efficacy of the above five pieces, of course it would be a pity if you do not include these fruits into your daily menu daily. To avoid boredom, be creative in processing fruits such as juice or smoothie, salad, or overnight oats. Do not forget also to balance it with the intake of balanced nutritious food and exercise routine.

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