According to the dictionary, fruits are the sweet and fleshy product of a tree or other plant that contains seeds, that can be eaten as food. According to Wikipedia, fruits are the fleshy seed-associated structures of a plant that are sweet or sour, and edible in the raw state, such as apples, bananas, grapes, lemons, oranges and strawberries. Both definitions come to the conclusion that:

According to the dictionary, fruits are the sweet and fleshy product of a tree or other plant that contains seeds, that can be eaten as food. According to Wikipedia, fruits are the fleshy seed-associated structures of a plant that are sweet or sour, and edible in the raw state, such as apples, bananas, grapes, lemons, oranges and strawberries. Both definitions come to the conclusion that:

  • Fruits are fleshy,
  • Fruits are the product of a tree,
  • Fruits contain seeds and above all,
  • Fruits can be eaten in its raw state.

HEALTH BENEFITS OF FRUIT

  Eating fruits provides so many health benefits. Primarily, people who eat more fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body. Also, eating fruits may promote emotional well-being among healthy young adults. That’s exactly what the youths of today need—fruits, fruits and more fruits. Here are some other health benefits of an adequate intake of fruits, to list but a few:

  • Prevents Diseases
  • Energy Boost
  • Healthy Heart
  • Regulates Blood Pressure
  • Kidney Stone
  • Bone Health
  • Aids in Digestion
  • Weight Loss
  • Skin Care
  • Healthy Hair

Prevents Diseases: The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals, and the countless micro and macronutrients make fruits very advantageous for your health. The daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes, and other chronic diseases. Some fruits like bananas contain vital chemicals such as potassium, which helps prevent strokes, high blood pressure, and anxiety. Fruit consumption basically eliminates vitamin and mineral deficiencies and their associated symptoms. Fruits also have high quantities of water and fibre in them, which helps keep your digestive tract clean and your weight under control.

Energy Boost: When you eat fruits, your supply of energy increases in no time; this is one of the prime benefits of fruits that we can utilize in our busy schedules. This is the reason why athletes often eat fruit during and after exercise and why diets for pregnant mothers almost always involve fruits.

Heart Health: Fruits like apricot, apple, banana, cantaloupe, berries, grapefruit, and orange are great for protecting your heart as they are rich in flavonoids, carotenoids, fibre, potassium, and magnesium. Fruits also contain vitamins like vitamin A, vitamin B6, vitamin C, vitamin E, vitamin K, and folate, all of which aid in regulating cholesterol levels and preventing diseases like stroke, atherosclerosis, and heart attack.

Cancer: Vitamin-rich fruits are great for prevention and treatment of many types of cancer like liver cancer and breast cancer. These include sour-sop, goji-berry, and citrus fruits like oranges, tangerines, etc., When consumed regularly, fruits have the ability to show some protective properties which help in driving away cancer.

Blood Pressure: Potassium-rich fruits like banana, apple, melons, plums, pear, apricots, and mango help in lowering hypertension. This mineral has been connected to regulating blood pressure owing to its vasodilation (dilation of blood vessels) properties.

Kidney Stones: Fruits are rich in vitamin C, which helps in treating kidney stones. Citrus fruits like oranges and lemons are great for keeping your body hydrated and reducing your chances of suffering from kidney stones. Also, fruits are low in sodium, which is great news for people suffering from the painful condition. Fruits can literally cure kidney stones.

Bone Health: Fruits like grapefruit and orange are rich in calcium and vitamin K, both of which aid in maintaining healthy bones and also help improve the bone mineral density.

Aids in Digestion: Fibrous fruits aid the digestive process in the body. The skin of some fruits is also rich in dietary fibre, which is a major contributing factor in proper digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and constipation. However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans. In those cases, the edible part of the flesh within the skin has plenty of fibre as well. The fibre content in fruit not only has a brilliant laxative effect but also makes you feel full by adding bulk nutrition to the diet. Fibrous fruits also benefit conditions like heart diseases by reducing hyperlipidaemia and hypertension, diabetes mellitus and obesity. Owing to this fibrous composition, fruits also have anti-carcinogenic properties and are known to prevent colon cancer and fight bowel irregularity disorders.

Weight Loss: Once you start including a significant amount of fruits in your diet, you will begin to see that your weight is being controlled and your health is improving. However, fruits alone cannot reduce your weight. You also need to exercise regularly.

Many surveys done around the world has showed effective weight reduction after fruits were included in the family’s diet. Many food scientists, agrees that a person who habitually eats fruits will be less inclined to have snacks and junk foods between meals that hardly have any nutritional value. Also, fruits are composed of 90-95% water, having a powerful diuretic effect on your body, thereby flushing out the nitrogenous wastes and unwanted toxins from the body.

One example of this is lychee, a fruit that is a great laxative with a negligible amount of calories, and no saturated fats or cholesterol. It also helps to cut down excess body weight. Except for a few fruits like coconuts, avocados, and olives, fruits are usually fat-free.

Skin Care: Fruits keep your skin supple and hydrated, and nourish it with essential vitamins, minerals, and antioxidants; thereby retaining your radiant skin for a long period of time.

In fact, if you are tired of using the commercial anti-pimple creams, just try including fruits like berries, apples, or bananas into your daily diet and see the acne disappear quite quickly. Acne is one of the most irritating skin disorders that can affect people of any age. With a good amount of fruit in your diet, you can naturally curb this problem rather than opting for expensive dermatological creams. Acne mostly occurs from skin infections and dermatological issues, but there are other reasons for such eruptions as well. Apples are the best option for treating acne; eat the skin of the apple, which has a high level of pectin that helps control constipation, which can be a trigger for acne. Bananas also help to alleviate acne, as they are high in fibre that again relieves constipation. Berries have excellent cleansing properties and keep you protected from skin disorders. If you eat grapes during the day, it helps to cleanse your skin and body. Papayas (paw-paw) rejuvenate your skin and repair minor damage that you may not even notice, lemon juice slowly eliminates the signs and scars from acne spots.

Apart from including fruits in your diet, try to watch your other food habits as well. Reduce caffeine consumption since it increases certain hormones in your body and thus increases acne. Cut down on red meat and dairy intake as well, since they aggravate your hormonal generation, resulting in acne. You should also keep your skin clean by frequently washing with herbal soap or mild face wash.

Healthy Hair: Just as fruits enhance the radiance of your skin, they also contribute greatly to long and healthy hair. Vitamin A brings lustre to your hair and also softens its texture. If you have fruits on an empty stomach, it will prevent hair loss and premature greying. Citrus fruits are excellent hair stimulants. The vitamin C content in citrus fruits prevents hair loss and keeps your hair shiny and healthy. Fruits like kiwis, strawberries, and pineapple are also known for aiding hair growth. Fruits even ensure healthy hair growth and keep your locks lustrous and soft.

The benefits of fruit for your hair health can also be enjoyed through hair masks. Melon and banana hair masks are recommended by many beauty professionals for hair care at home. You can also make a paste of lemon juice and aloe-vera and apply it to your hair. Keep the paste on for approximately 45 minutes and then thoroughly wash your hair with mild shampoo. These packs not only improve hair quality but also eliminate scalp disorders like dandruff and itching. Avocado has an impressive amount of vitamin E, which is widely known to be very good for hair. Avocado hair masks strengthen hair and delay premature greying of your hair. Coconuts are also very good for healthy hair growth. Coconut oil is used extensively throughout the tropical world for hair care.

We can never ever underestimate the importance of eating fruits. Some of us eat fruits once in a while like it’s a treat, no its not; it should be on daily bases.

Eating fruits adequately has so many benefits it can never be over-emphasized. Here is my advice for you as a sign off: eat fruits, eat fruits and eat fruits.

To learn how to make your favourite meals, visit Foodnify Recipes

foodnify October 16, 2019 Article no responses

Perhaps you’ve heard the saying, ‘Water is Life’ and you wonder how true it is. Well, it is very true. You cannot under-estimate the importance of water in our day to day activities. Many a scientist has agreed that water is the basic element of life. In this post, we are not looking at the general concept of water we use for the running of our quotidian activities. We will be focusing mainly on the water that goes through your mouth, (drinkable water).

The biologic requirement for water may be met with plain water or via foods and other beverages,’ writes the study authors. Results from previous epidemiologic studies indicate that water intake may be inversely related to volume of calorically sweetened beverages and other fluid intake.

Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day.

Around 60 percent of the body is made up of water, and around 71 percent of the planet’s surface is covered by water.

Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people’s lists of priorities.

Fast Facts on Drinking Water

  • Adult humans are 60 percent water, and our blood is 90 percent water.
  • There is no universally agreed quantity of water that must be consumed daily.
  • Water is essential for the kidneys and other bodily functions.
  • When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.
  • Drinking water instead of soda can help with weight loss.

Fifteen benefits of drinking water

To function properly, all the cells and organs of the body need water.

Here are some reasons why our body needs water:

1. It lubricates the joints

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.

2. It forms saliva and mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. It delivers oxygen throughout the body

Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.

4. It boosts skin health and beauty

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. It cushions the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.

Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.

Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.

7, The digestive system depends on it

The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

8. It flushes body waste

Water is needed in the processes of sweating and removal of urine and faeces.

9. It helps maintain blood pressure

A lack of water can cause blood to become thicker, increasing blood pressure.

10. The airways need it

When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

11. It makes minerals and nutrients accessible

These dissolve in water, which makes it possible for them to reach different parts of the body.

12. It prevents kidney damage

The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

13. It boosts performance during exercise

Some scientists have proposed that consuming more water might enhance performance during strenuous activity.

More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.

14. Weight loss

Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.

15. It reduces the chance of a hangover

When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.

Kidney damage

Water helps dissolve minerals and nutrients, making them more accessible to the body. It also helps remove waste products.

The kidneys play a key role in balancing fluid levels.

These two functions make water vital to the kidneys.

Every day, the kidneys filter around 120-150 quarts of fluid. Of these, approximately 1-2 quarts are removed from the body in the form of urine, and the rest is recovered by the bloodstream.

Water is essential for the kidneys to function.

If the kidneys do not function properly, waste products and excess fluid can build up inside the body.

Untreated, chronic kidney disease can lead to kidney failure. The organs stop working, and either dialysis or kidney transplantation is required.

Urinary tract infections (UTIs) are the second most common type of infection in the body. They account for around 8.1 million visits to health care providers in the U.S. every year.

If infections spread to the upper urinary tract, including the kidneys, permanent damage can result. Sudden, or acute, kidney infections can be life-threatening, particularly if septicaemia occurs.

Drinking plenty of water is a simple way to reduce the risk of developing a UTI and to help treat an existing UTI.

Kidney stones interfere with how the kidneys work. When present, can complicate UTIs. These complicated UTIs tend to require longer periods of antibiotics to treat them, typically lasting 7 to 14 days.

The leading cause of kidney stones is a lack of water. People who report them often do not drink the recommended daily amount of water. Kidney stones may also increase the risk of chronic kidney disease.

In November 2014, the American College of Physicians issued new guidelines for people who have previously developed kidney stones. The guidelines state that increasing fluid intake to enable two (2) litres of urination a day could decrease the risk of stone recurrence by at least half with no side effects.

Dehydration happens if we use and lose more water than the body takes in. It can lead to an imbalance in the body’s electrolytes. Electrolytes, such as potassium, phosphate, and sodium, help carry electrical signals between cells. The kidneys keep the levels of electrolytes in the body stable when they function properly.

When the kidneys are unable to maintain a balance in the levels of electrolytes, these electrical signals become mixed up. This can lead to seizures, involving involuntary muscle movements and loss of consciousness.

In severe cases, dehydration can lead to kidney failure, which can be life-threatening. Possible complications of chronic kidney failure include anemia, damage to the central nervous systemheart failure, and a compromised immune system.

Sources

Some of the water required by the body is obtained through foods with a high water content, such as soups, tomatoes, oranges, but most come through drinking water and other beverages.

During everyday functioning, water is lost by the body, and this needs to be replaced. We notice that we lose water through activities such as sweating and urination, but water is lost even when breathing.

Drinking water, whether from the tap or a bottle, is the best source of fluid for the body.

Milk and juices are also good sources of fluid, but beverages containing alcohol and caffeine, such as soft drinks, coffee, and beer, are not ideal because they often contain empty calories. Drinking water instead of soda can help with weight loss.

It was previously thought that caffeinated beverages had diuretic properties, meaning that they cause the body to release water. However, studies show that fluid loss because of caffeinated drinks is minimal.

Recommended intake

The amount of water needed each day varies from person to person depending on how active they are, how much they sweat, and so on.

There is no fixed amount of water that must be consumed daily, but there is general agreement on what a healthy fluid intake is.

According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink is:

This would be around 15.5 cups for men and just over 11 cups for women. However, around 80 percent of this should come from drinks, including water, and the rest will be from food.

This means that:

  • Men should drink around 100 ounces, or 12.5 cups of fluid
  • Women should drink around 73 ounces, or just over 9 cups

Fresh fruits and vegetables and all non-alcoholic fluids count towards this recommendation.

Times when it is most important to drink plenty of water include:

  • When you have a fever
  • When the weather is hot
  • If you have diarrhoea and vomiting
  • When you sweat a lot, for example, due to physical activity

Facts

Here are some facts about water:

  • Babies and children have a higher percentage of water than adults. When babies are born, they are about 78 percent water, but this falls to 65 percent by the age of 1 year.
  • Fatty tissue has less water than lean tissue.
  • Men have more water than women, as a percentage.

Do we drink enough water?

A study carried out by the Centres for Disease Control and Prevention (CDC) in 2013 analysed data from the National Cancer Institute’s 2007 Food Attitudes and Behaviours Survey.

Out of a sample of 3,397 adults, the researchers found:

  • 7 percent of adults reported no daily consumption of drinking water
  • 36 percent of adults reported drinking 1-3 cups of drinking water a day
  • 35 percent of adults reported drinking 4-7 cups of drinking water a day
  • 22 percent of adults reported drinking 8 cups or more a day

People were more likely to drink less than 4 cups of drinkable water daily if they consumed 1 cup or less of fruits or vegetables a day.

The study only measured the intake of drinking water. Fluid can be gained from other beverages, but water is best because it is calorie-free, caffeine-free, and alcohol-free.

Seven percent of respondents reported drinking no water at all daily, and those who drank a low volume of water also consumed less fruit and vegetables. This suggests that a certain number of people are risking their health by not getting enough fluid.

Even if the respondents reporting low levels of water intake were obtaining enough fluid, it is likely that they would be obtaining it from sources that could potentially compromise their health in other ways.

To learn how to make your favourite meals, visit Foodnify Recipes

foodnify October 19, 2018 Article no responses

Have you ever heard the saying ‘you are what you eat’? Well, how true is it? To some people who have not discovered the wonders of cooking and the miracles a good meal could do to your body, the saying is far-fetched and fairy-tale like. But to others who have once licked their five fingers or their cutlery after a meal know that the saying nothing short of a hundred percent truth.

Before we continue, let’s see what eating is. According to Wikipedia, Eating is the ingestion of food, typically to provide a heterotrophic organism with energy and to allow for growth.

Foods contain combinations of nutrients and other healthful substances. No single food can supply all nutrients in the amounts you need. For example, oranges provide vitamin C but no vitamin B12; cheese provides vitamin B12 but no vitamin C. To make sure you get all of the nutrients and other substances needed for health, choose the recommended number of daily servings from each of the five major food groups: grains, vegetables, fruits, milk, meat and beans.

Every cell in your body has a ‘shelf life’—a stomach cell lives about a day or two, a skin cell about a month, and a red blood cell about four months. So each and every day, your body is busy making new cells to replace those that have “expired.” And how healthy those new cells are is directly determined by how well you’ve been eating. A diet filled with highly processed food that’s low on nutrients doesn’t give your body much to work with. I always say it’s like constructing a house with cardboard and tape instead of bricks and mortar. But a clean, nutrient rich, whole foods eating plan can help you build cells that work better, and are less susceptible to premature aging and disease.

YOU ARE WHAT YOU EAT! The earlier you realize this and work with it, the better. For a clearer understanding of this, let’s use a simple illustration—a practical illustration:

You bought a vehicle, probably a car, which requires adequate maintenance for proper functionality. Some cars use p.m.s (Premium Motor Spirit) as their fuel while some use diesel. You can’t feed p.m.s to a diesel car and vice versa, it just won’t work. The car will choke on it and will definitely fail in its performance.

That’s exactly—to a very large extent, how the human system works. What goes through that mouth of yours goes a long way on the functionality of your body and to some point, your mind.

You eat trash, you become trash. You eat junk, you become a junkie. You eat healthy and you will be healthy.

I am not saying that poor men can’t eat well, nah—far from it. Eating adequately balanced diet won’t cost you more than you can actually afford. The ugly question rearing up its head now is: on what scale? Someone that ate one boiled egg and someone that ate ten eggs got relatively the same amount of protein.

Our main problem now in the society is: the average man’s mentality—I don’t have enough, so I can’t get things done. Who told you, you can’t get things done? Who told you that a thousand naira can’t prepare a good pot of food for you? Who told you that good food is for big men only? Nah—it’s a big fat lie that needs to be corrected with immediate effect.

Feeding on balanced diet is one of the sure (tested and trusted) way to a healthy living. Our great-grand parents down to even our parents lived for scores of years because: in their own little way they made sure they balanced their diet. In their days, they were all robust with glowing skin radiating perfect health.

Let me quickly drop another instance. In their days, there was no kwashiorkor (except during wars when there is food shortage), but nowadays you still hear and of course see the alarming rate of children with kwashiorkor. What changed? Do you want to tell me that even the poorest of men can’t afford salt for his meal? Nah—that’s not it. What actually changed is our mentality—the average man’s mentality became too average.

‘Food na food, so far e enta my belle’. Some don’t even drink water after eating. YOU ARE WHAT YOU EAT! Let’s not deviate much from our talk. Food is the fuel that runs your body and this fuel that runs you must be refined so as to ensure maximum functionality.

To learn how to make your favourite meals, visit Foodnify Recipes

foodnify October 19, 2018 Article no responses