How often do you take fruit salads? A bowl of mixed fruits is not only colourful and delicious, but also considered healthy. Nutrition experts say that one of the healthiest meals to consume daily is a simple bowl of fruit salad. If eaten in the right quantity, fruits can provide you with a dose of fibre, vitamins and antioxidants. Their consumption also comes with a wide range of health benefits such as; lower blood pressure levels and weight management. Dieudonne Bukaba, a nutritionist in Kigali notes that fruit salads are full of nutrients, from minerals like potassium to antioxidant vitamins like vitamin A and C, and a number of phytochemicals. He carries on that fruit salads can also help control your blood pressure, lower your risk of developing certain cancers, among others. Eating more fruits therefore may make you live a longer and healthier life. Eating fruit salads every day is also known to lower the risk of so many diseases. Studies show that eating fruits (and veggies) lowers your risk of developing heart diseases. In 2003, the Harvard School of Public Health also found that eating whole fruits might help lower the risk of developing Type 2 Diabetes. Experts say that bananas for example, 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 the sleep cycle, moods and stress levels). Blueberries are low in calories and packed with nutrients and antioxidants. Blueberries have up to 9.2 millimoles per litre (mmol) of antioxidants per 100 grams. Antioxidants in blueberries, called anthocyanins, reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure, as per research published by The United States National Library of Medicine. Bukaba says that feeding on fruit salads assists in digestion, since fruits are rich in fiber and contain vitamins and minerals that are good for digestion, such as vitamin C and potassium. For example, apples, oranges, and bananas are nutritious fruits that help with digestion. He carries on that daily Vitamin C intake is compulsory for radiant skin. This is because the natural oils found in oranges keep your skin hydrated, making it look fleshy. Bukaba also states that Vitamin C is known to support in collagen production, which keeps your skin firm and reduces the appearance or signs of aging. High in vitamin C and antioxidants, oranges help fight free radicals in the body, thus minimising DNA damage. This slows down premature aging. He also notes that adding watermelons to your fruit salad is a big deal as they are rich in fibres and water. It contains 92 percent water, which makes one hydrated, soft and with a supple skin. Watermelon contains Vitamin C, A, B1, B6 and Lycopene that are vital in improving overall skin health and texture. Vitamin C helps reduce the appearance of fine lines and wrinkles. Vitamin A and B contributes to maintaining an even skin texture. Lycopene acts as a free radical scavenger, averting tissue damage in your skin, Bukaba adds. You could be wondering how much fruits to eat on a daily; most studies show two to five servings of fruit to be enough per day. However, there seems to be no harm in eating more than that. According to Healthline website, for the average person, eating fruits is safe in almost any amount. Unless you have intolerance or are following a very low-carb or ketogenic diet, there really is no reason to limit your intake.
