Perhaps, one of the healthiest meals to consume daily is a simple bowl of fruit salad. With the right quantity and type of fruits, a fruit salad can work wonders for you, for it will provide you with a power-packed dose of fibre, vitamins and antioxidants. At the same time, you will also get a wide range of health benefits, right from lower blood pressure levels to weight management.
Hence, there is no right or wrong way of making a easy fruit salad, but rest assured that a daily dose of the same will provide you with several benefits, such as:
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Easy Fruit Salad
Weight loss
Fruits consist of water and fibre, ensuring low-calorie intake and high energy levels that will aid in weight loss. For example, kiwi has high fibre and low calories, ideal for weight management. A medium-sized kiwi contains around 50 calories, and the fibre content creates a sense of fullness in the stomach.
Healthy nutrition profile
Fruits rich in vitamin C such as kiwi or strawberry help with the growth and repair of tissues in the body and, the fiber content is known to improve bowel function, which prevents constipation and can even help with asthma.
Moreover, bananas are a rich source of vitamin C and can help protect your body against cell and tissue damage, produce collagen (the protein which holds your skin, bones and body together) and support brain health by producing serotonin (a hormone that affects our sleep cycle, moods and stress levels). Blueberries are low in calories and packed with nutrients and antioxidants
Improved digestion
A fruit salad, packing a high dose of fibre works brilliantly for digestion. Fruits such as kiwi contain a proteolytic enzyme called actinidin that helps break down proteins. The fibre, in fact, also improves constipation issues, because it acts as a natural laxative for the digestive system. Fruits such as oranges and bananas contain less fructose, making them easier to tolerate and less likely to cause gas and contain inulin, a substance that stimulates the growth of good bacteria in the gut.
1. Dietary protein: Adequate protein intake is essential for bone health and for preventing fractures and dislocations. Protein increases calcium absorption and hence, consider consuming plant-based protein foods such as peas, hemp, or pumpkin.
2. Calcium: Low calcium intake is associated with the risk of bone fractures. Vegans may consume plant milk, beans, and leafy greens such as spinach and cabbage to fulfill the calcium need in their body.
3. Vitamin D: Vitamin D helps in the absorption of calcium and it plays an important role in protecting bones. Natural light (sunlight) is the primary source of vitamin D for Vegans. Mushrooms and fortified orange juice are also sources of vitamin D for vegans.
4. Fruits and vegetables: Fruits and vegetables contain calcium, vitamins, minerals, magnesium, zinc and phosphorus, among other nutrients. These nutritional values are a perfect base for getting strong bones and muscles. You may include cabbage, broccoli, spinach, potatoes, papaya, oranges, red pepper, strawberries, sprouts, and pineapples in your diet.
5. Exercise: Staying physically active can help you maintain your bone health as it reduces the risk of osteoporosis and improves muscle strength as well.
Although a vegan diet affects your bone health adversely, consuming the right foods with healthy nutritional values could help you ward off a number of bone health-related ailments.
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