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Body Designs 21: Fruity Benefits

Here’s the latest installment of Body Designs.  To be honest, some of the info below was provided to me by a client.  While there were some things in the article I was unsure about and unable to categorically confirm or dispute, I decided to provide you with the information that I know to be true.
If you remember when you first became an IFC client, the “Meal Plan” did not include fruit.  Most, if not all of you asked why.  Well, as I’ve said in the past, not everything that is healthy for one reason is appropriate for losing weight.  So if you’re goal is general health and not to lose weight, your guidelines for eating fruit are far broader.  But if your goal is to lose those extra few (or many) pounds…not so much.
Anyway, here is a list of some favorite fruits and their many health benefits.

BANANA:  Rich in vitamin B6 and are a good source of fiber, vitamin C, magnesium and potassium. A lack of B6 in a diet can cause weakness, irritability and insomnia. The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping up. A medium-sized banana provides 400 mg of potassium -11% of daily value- and contains 110 calories and 4 grams of fiber. Because of their great taste, they can also serve as a substitute for sweets and satisfy sugar cravings.  Research also shows that serotonin and norepinephrine in bananas may naturally help sufferers overcome depression.

GRAPES:  They prevent or slow down heart disease and even brain diseases like Alzheimer’s.  Grapes contain high levels of caffeic acid, a very strong cancer fighting substance.  Also, a recent study revealed that grapes help combat  certain bacteria like E. coli.
KIWI: Good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.
BLUEBERRIES:  This fruit actually has the highest antioxidant capacity because of their large anthocyanin concentration.  Antioxidants in our food can save us from virtually everything.  According to a massive and growing body of evidence, blueberries are not only a powerful antioxidant, but also have been proved to preserve vision. In clinical studies, blueberry extract has been found to slow down visual loss.

APPLE: Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY: Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE : 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessen the risk of colon cancer.

WATERMELON: Watermelon is a thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost your immune system. It is also a key source of lycopene – the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA: Packed with vitamin C. Guava is rich in fiber, which helps prevent constipation. Papaya is rich in carotene; which is good for your eyes.

Article by Bill Belott, CSCS

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