Written by Jordyn King MS, BS

Benefits of Consuming Fruit

Incorporating fruits into your diet can make it easy to lose weight through a calorie deficit. In general, fruit is a natural made plant food that includes many vitamins, fiber, and other nutrients that supports a healthy, fresh diet. Fruits are generally low in calories and high in fiber which promotes weight loss. However, fruits are somewhat high in carbohydrates, which may confuse people in thinking, “how will this help me maintain my weight loss?” We shouldn’t be afraid of eating carbs while losing weight, because it provides energy so you can power through your day! Consuming fruit is linked to lowering body fat and lowering the risk of diabetes, high blood pressure, cancer, and heart disease. Different fruits can bring fullness to your body and energy as well. In conclusion, food is an essential part of a healthy diet that can promote weight loss.

Fiber 

Some ways to increase your dietary fiber intake is to consume fresh fruits as either desserts or snacks in between meals. Fruits can come in all different shapes and sizes. Additionally, fruits can be a big difference between fiber and carbohydrate content when compared. The fiber in fruits work towards your weight loss journey. Fiber is one of the nutrients that can help you keep full and increase your unlikelihood of snacking between meals. Additionally, in some research fiber benefits include improvement in bowel function, lower cholesterol levels, lower triglyceride levels, help relieve constipation and prevent certain chronic diseases. Some high fiber fruits include Avocado, Kiwi, Cherries, Oranges, Bananas , Strawberries, Peaches, and Grapes. Leaving the skin on fruits and vegetables or consuming them raw provides more nutrients and vitamins that are absorbed in the body. Thus, sticking to raw vegetables includes all of the fiber and nutrients a fruit has to offer.

Antioxidants

Fruits can also be high in antioxidants which help protect the body from oxidative stress levels. This may lower the risks of some chronic diseases such as cancer or diabetes. Antioxidants’ primary effect in the body is the inhibition of the formation of free radicals. Antioxidants prevent free radicals from forming, allowing the body to fight off certain cancers or diseases. Additionally, antioxidants aid in skin, hair and nails in particular to stay stronger as a result. Fruits that contain the highest level of antioxidants include blackberries, blueberries, cranberries and oranges. By incorporating one or more fruits into your daily diet your body can greatly benefit from the results of antioxidants. 

Phytochemicals

Phytochemicals are chemicals produced by plants. Phytochemicals will give fruits and vegetables their natural color. Phytochemicals include vitamin C, Vitamin E and polyphenols including flavonoids. Fruits are the most abundant sources of phytochemicals along with vegetables. Phytochemicals benefit mainly due to their high antioxidant activity. Phytochemicals have also been said from research that it may help lower risk of cancers, heart disease, blood clots, high blood pressure, high cholesterol and diabetes. The best way to get the benefits from phytochemicals is consuming a variety of fruits. 

Vitamins and Minerals in Fruit and Sources- 

The main vitamins in fruits include Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, & Folate (Folic acid). Vitamin A is used in the body for the essential development for bones, skin and eyesight. Vitamin A can help strengthen the immune system and can regulate the expression of growth hormones. Vitamin B1 is known as thiamin which is important in helping break down carbohydrates from food in products needed by the body. Vitamin B2 is known as riboflavin which is important for the maintenance of tissues in the body. Vitamin B6 (aka pyridoxine) is important for brain development and keeping the nervous and immune system healthy. Vitamin C known as ascorbic acid is essential for repairing tissues, muscle and cartilage in the bones while also strengthening the enzymatic production of certain neurotransmitters in the brain. Folate (aka folic acid) is an essential vitamin in fruits which is important for cell growth and metabolism in the body. 

The essential minerals that are composed in fruits include potassium, calcium, magnesium, phosphorus, iron and zinc. Potassium is the most essential mineral which helps in maintaining fluids and providing electrolytes into the body. Calcium is essential to help support the development of teeth, bones, muscles and cartilage. Phosphorus is in each cell of our body which is important for creating solid development of bones and teeth. Magnesium in fruit is an important mineral for normal bone structure in the body. Iron is an important factor in hemoglobin which carries oxygen to the blood cells to the lungs and throughout the body. Thus, making healthy oxygen carrying lungs. 

The seasonal fruits in July and their essential Vitamins and Minerals include: 

Blackberries & Blueberries  - Vitamin A, Vitamin B1, Vitamin B2, VitaminB6, Vitamin C & Folate (Folic acid), Potassium, Iron, Phosphorus 

Cherries - Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C & Folate (Folic acid), Iron 

Rhubarb- Calcium 

Strawberries- Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C & Folate (Folic acid), Iron, Phosphorus  

Watermelon- Vitamin A, Vitamin B1, Vitamin B2, VitaminB6, Vitamin C & Folate (Folic acid), potassium  

IN Conclusion..

Using low calorie foods, including fruit, to replace high calorie processed foods can help aid in a calorie deficit which is necessary for weight loss. Remember, each fruit is a big difference between their fiber, vitamins, nutrients and carbohydrate content. A calorie deficit occurs when you expend more calories than you take in. This forces the body to store off those unwanted calories taking out some form of fat from the body which causes weight loss. Keep in mind, it’s best to consume fruit in their raw form rather than juiced fruit. When the fruit is juiced, it loses some of its nutrients and vitamins while in a juicing process. For example, one large orange can meet 163% of your daily needs of vitamin C and to promote your immune health rather than orange juice containing more sugar and less of its natural nutrients. Snacking on whole foods instead of high calorie candies or chips can significantly reduce calorie intake and promote your weight loss journey. Some people may be limited to fruit intake such as diabetics however, consuming fruit in moderation is key. Keep in mind as well, simply eating just fruit is not the key to losing weight. Thus, having a balanced diet of whole foods alongside daily physical activities is key to weight loss.

If you are interested in a long-term weight loss solution, check out The Millennial Nutritionist’s 3 month weight loss program. Through calorie tracking and sustainability lifestyle changes, many clients have successful weight loss during the program and after. Get started today!