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    Role of Fruits in Human Health: Nutrition and benefits overview by Mekdar.com
    دور الفاكهة في صحة الإنسان: التغذية والفوائد ... مع مقدار

    Role of Fruits in Human Health: Nutrition and benefits - دور الفاكهة في صحة الإنسان: التغذية والفوائد


    Learn about the role of fruits in supporting your health and preventing diseases. All fruits are healthy and can boost your health and immunity.

    Fruits are a vital component of human nutrition due to their high nutrient density and numerous health benefits. They are packed with essential vitamins, minerals, antioxidants, and fiber, making them an essential part of a healthy diet. This article aims to review the current knowledge on the role of fruits in human nutrition, including their composition, health benefits, and recommended daily intake. We also discuss the potential health risks associated with fruit consumption, such as allergies, fructose intolerance, and dental caries.

     

     

     

     

     

     

    Role of fruits in health, health benefits of fruits, fruits and diseases, fruits and nutrition, fruits and healthy diet Mekdar

     

     

    Fruits have been an essential part of the human diet for thousands of years. They provide a source of energy, vitamins, and minerals necessary for the proper functioning of the body. The World Health Organization (WHO) recommends consuming at least 400g of fruits and vegetables daily to reduce the risk of chronic diseases such as heart disease, stroke, and cancer. In this article, we focus on the role of fruits in human nutrition, exploring their nutritional composition, health benefits, and recommended daily intake.
     

    Fruits were mentioned in the Holy Quran Many times; 
    Fruits were mentioned in the Holy Quran, Surah Az-Zukhruf (43), Verse 73

     "There you will have abundant fruits to eat from."

     

    Fruits were also mentioned in the Holy Quran in: 

    Yasin (36)- Verse 57: "There they will have fruits and whatever they desire."

    Al-Waquiah (56)- Verse 32: " abundant fruit"

    Al- Mursalat (77)- Verse 42: "And any fruit they desire."

    As-Saffat (37) - Verse 42: "Fruits˹of every type˺. And they will be honoured."

    Ad -Dukhan (44)- Verse 55: "Therethey will call for every fruit in serenity."

    At-Tur (52)- Verse 22: "And We will ˹continually˺ provide them with whatever fruit and meat they desire.."

    Saad (38)- Verse 51: "There they will recline, calling for abundant fruit and drink."

     
     


    Historical Note

    Fruits have been an essential part of the human diet for thousands of years. Ancient civilizations like the Greeks, Romans, and Egyptians valued fruits not only for their nutritional value but also for their medicinal properties. In fact, many fruits were used to treat various ailments and diseases. For example, the ancient Greeks used pomegranates to treat wounds and diarrhea, while the Egyptians used figs to treat constipation.

    Today, fruits are still an important part of a healthy diet. They are rich in vitamins, minerals, and other nutrients that are essential for maintaining good health. In this blog post, we will explore the history of fruits in human nutrition and examine the nutritional value of various fruits.

     

    Nutritional Value

    Fruits are packed with nutrients that are essential for good health. They are an excellent source of vitamins, minerals, fiber, and antioxidants. Some fruits, such as citrus fruits, are high in vitamin C, which supports a healthy immune system. Other fruits, such as berries, are high in antioxidants, which can protect the body from damage caused by free radicals.

    In addition to their nutritional value, fruits are also low in calories and fat, making them an excellent choice for weight management. Eating a diet rich in fruits can help lower the risk of chronic diseases such as heart disease, stroke, and certain types of cancer. Plus, the natural sugars found in fruits provide a quick source of energy, making them a great snack option.

    Fruits  are also high in fiber, which promotes healthy digestion and helps to reduce cholesterol levels. Fruits are also a rich source of vitamins, including vitamin C, which boosts the immune system and aids in wound healing. They also contain essential minerals such as potassium, which helps to regulate blood pressure, and magnesium, which is vital for healthy bone development.

    In addition to their vitamin and mineral content, fruits also contain antioxidants such as polyphenols and carotenoids, which protect against oxidative stress and inflammation. These compounds have been linked to a reduced risk of chronic diseases such as cancer, diabetes, and heart disease.

     

     

    Health Benefits of Fruit Consumption:

    Fruit consumption has been linked to numerous health benefits. Studies have shown that people who consume a diet rich in fruits have a lower risk of chronic diseases such as heart disease, stroke, and cancer. Fruits are also associated with a reduced risk of obesity and type 2 diabetes.

    Fruits have also been shown to improve cognitive function, with studies linking fruit consumption to improved memory, attention, and processing speed. Additionally, the fiber content in fruits has been shown to promote feelings of fullness, reducing overall calorie intake and aiding in weight management.

    Recommended Daily Intake:

    The WHO recommends consuming at least 400g of fruits and vegetables daily, with a focus on consuming a variety of different colors and types of fruits. This recommendation is based on the numerous health benefits associated with fruit consumption.

     

    Potential Health Risks Associated with Fruit Consumption:

    While fruits are generally considered safe and healthy, some individuals may experience adverse reactions to certain types of fruits. For example, people with allergies may experience an allergic reaction after consuming certain fruits. Additionally, some individuals may have fructose intolerance, which can lead to digestive symptoms such as bloating, gas, and diarrhea after consuming fruits high in fructose.

    Finally, while fruits are generally considered beneficial for oral health, they can also contribute to dental caries if consumed in excess. This is due to their high sugar content, which can promote the growth of harmful bacteria in the mouth.


    Conclusion
    Fruits are a vital component of human nutrition due to their high nutrient density and numerous health benefits. They are rich in essential vitamins, minerals, fiber, and antioxidants, which promote overall health and reduce the risk of chronic diseases. The WHO recommends consuming at least 400g of fruits and vegetables daily, with a focus on consuming a variety of different colors and types of fruits. While fruits are generally considered safe and healthy, some individuals may experience adverse reactions, and excessive consumption can lead to dental caries. Overall, consuming a varied and balanced diet rich in fruits is essential for maintaining optimal health and wellbeing.

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    References:

    1. WHO. (2018). Fruit and vegetable promotion initiative. https://www.who.int/dietphysicalactivity/fruit/en/

    2. Dreher, M. L., & Davenport, A. J. (2013). Hass avocado composition and potential health effects. Critical reviews in food science and nutrition, 53(7), 738-750. https://doi.org/10.1080/10408398.2011.556759

    3. Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in nutrition, 3(4), 506-516. https://doi.org/10.3945/an.112.002154

    4. O'Neil, C. E., Nicklas, T. A., & Fulgoni, V. L. (2015). Fruit juice consumption is associated with improved nutrient adequacy in children and adolescents: the National Health and Nutrition Examination Survey (NHANES) 2003–2006. Public health nutrition, 18(5), 882-889. https://doi.org/10.1017/S1368980014000489

    5. Johnson, E. J. (2014). Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan. Nutrition reviews, 72(9), 605-612. https://doi.org/10.1111/nure.12132

    6. Cheung, W. W., & Darzi, A. (2019). The impact of fruit and vegetable intake on health and disease: a review. International journal of clinical practice, 73(11), e13350. https://doi.org/10.1111/ijcp.13350

    7. Thompson, F. E., Subar, A. F., & Loria, C. M. (2010). Need for technological innovation in dietary assessment. Journal of the American Dietetic Association, 110(1), 48-51. https://doi.org/10.1016/j.jada.2009.10.008

    8. Tappy, L., & Lê, K. A. (2010). Metabolic effects of fructose and the worldwide increase in obesity. Physiological reviews, 90(1), 23-46. https://doi.org/10.1152/physrev.00019.2009

    9. Moynihan, P., & Petersen, P. E. (2004). Diet, nutrition and the prevention of dental diseases. Public health nutrition, 7(1a), 201-226. https://doi.org/10.1079/PHN2003589

    10. Boyer, J., & Liu, R. H. (2004). Apple phytochemicals and their health benefits. Nutrition journal, 3(1), 5. https://doi.org/10.1186/1475-2891-3-5

    Waleed Foad

    Dr. Waleed Foad

    Physician Nutrition Consultant, For 15+ years

    Master degree in Public Health, Majoring: Nutrition


    Bachelor of Medicine, Bachelor of Surgery (MBBS)


    Alexandria University, Egypt.

    Posted on
    09 Apr 2023
    by:
    Walaa Foula

    Dr. Walaa Foula

    Physician Nutrition Consultant, For 17+ years

    Doctorate degree in Public Health, Majoring: Nutrition


    Bachelor of Medicine, Bachelor of Surgery (MBBS)


    Alexandria University, Egypt.

    Posted on
    09 Apr 2023
    by:
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