Benefits of Fruits:

 Fruits are packed with health benefits as they are naturally low in fat, calories, and sodium. These are also healthy snacks when you feel like munching. Singaporeans have a love-hate relationship with food. On the one hand, we are always on the lookout for new and exciting culinary discoveries. On the other hand, we are more health conscious and actively plan for more nutrients in our diet. Reading food articles or watching cooking shows on TV can be 'painful', knowing that what is shown may not be the best for us.

Healthy Fruits to Snack On

Although the oft-cited saying that "an apple a day keeps the doctor away" is somewhat of an oversimplification, fruits are a healthy snack packed with health benefits as they are low in fat, calories, and sodium. The amount decreases. Also, many fruits are rich in fiber, which makes us feel fuller for longer and thus prevents us from overeating.

Fruits also provide a rich source of nutrients as can be seen from their bright colors! The color, smell, and taste of the fruit come from the phytochemicals of the plant. These plant chemicals are believed to offer a wide range of health benefits, including antioxidant properties, carotenoids from orange fruits, and anthocyanin from red, blue, and purple fruits and vegetables.

If you want to keep the doctor away, the magic number is two servings of fruit per day.

Fruits to Eat Healthy

Apples – In addition to being a remarkable source of phytonutrients and antioxidants, apples also act as a natural mouth freshener, cleaning your teeth with every bite, while leaving a pleasant aroma in your mouth. Remember that the taste and smell of an apple comes from the scent cells in its skin. So for maximum flavor and extra fiber, leave the skin on.

Bananas – Bananas have the highest potassium content of any fruit. A medium-sized banana contains about 422mg of potassium (about 10%) of the average adult's need. Place bananas in a paper bag to speed up the ripening process. The reason it works is because bananas and other fruits like apples produce ethylene gas - which helps stimulate ripening. Contrary to popular belief, refrigerating bananas does not spoil them quickly. While the outer skin will undoubtedly turn black and mushy, the fruit inside remains relatively unscathed and can last about a week longer than if left out of the refrigerator.

Certain fruits like berries are high in antioxidants.

Berries – Among all fruits, berries contain the highest amount of antioxidants. The antioxidant properties of these fruits help fight disease and possibly prevent cell damage. cranberries, blackberries, raspberries, and strawberries.

Durians – Durian lovers will be happy to know that there are many health benefits of consuming this beloved or hated fruit. The fruit is packed with vitamins and minerals, including vitamins B-1 (thiamin) and B-6 (pyridoxine), which contribute 31% and 24% of the RDA for adults, respectively[1]. It is also a good source of dietary fiber as five seeds provide 16% of our dietary fiber needs. You may be surprised to know that durian has zero cholesterol as cholesterol is only found in animal products. However, because of their high sugar content, they are relatively high in calories (250 kcal over five seeds), so eat them in moderation (no more than four seeds per serving).

Daily Fruit

  Finally, how much fruit should you eat a day? The recommended daily intake is two servings. General guidelines for a serving of fruit look like this:

1 small apple, orange, pear, or mango (130 grams)

1 wedge of papaya, pineapple, or watermelon (130 grams)

4 small durian or jackfruit seeds (80g)

10 grapes or longings (50 grams)

1 medium banana

1 cup dried fruit (40 grams)

Now that you know your fruit facts, go ahead and grab some healthy fruits for breakfast that are not only delicious but also good for your health.