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Fruit: Delicious portions of healthy

We all know that fruits and vegetables are important for a nutritious, balanced diet, but do we really know which fruits brings about real health benefits.

Fruit: Delicious portions of healthy

Fruits are full of vitamins, minerals and other necessary substances to the body. More than treating problems, fruits may prevent many of them ranging  from anemia to degenerative diseases and can even help alleviate the symptoms of various diseases.
Fruits strengthen the body. To meet the challenges of everyday life (fatigue, wear, viruses, bacteria), the body needs to be well prepared. For this reason, the immune system must be supplied with various key nutrients, like vitamin C, which improves body strength and prevents the action of free radicals that causing cell damage. It plays an important role, especially for those with disabilities of this nutrient. Vitamin C works by increasing the body’s defense. Although vitamin C is associated with oranges, acerola is the champion in vitamin C . Acerola is a small, cherry like fruit that grows on large, densely branched shrubs throughout the tropics of South and Central America and the Carribean. For a healthy, vibrant  fruit snack, consider an intake of 9 acerolas (the amount corresponding to 30 oranges), followed by cashew, guava, papaya, and kiwi. This will introduce a healthy dose of vitamin C to your day and make you feel more strengthened. Other sources of Vitamin C include strawberries, plum (2 to 4 units per day), and tangerines: (1 unit per day.).

Fruits help fight cancer. Generous amounts of glutathione and vitamin E found in avocados are important in fighting the formation of cancerous tissues. The morangocontém ellagic acid, catechin and delphinidin, phenolic compounds with carcinogenic activity also aid in the battle. In the cherry, this quality is attributed to anthocyanin and apigenin, antioxidants that bar cell degeneration. Lemons are rich in minerals and vitamin C, but the highlights are the substances in its bark and essential oils that prevent tumors and eliminate toxins from the body. Other sources are: pears 1 unit per day; guava 1 unit per day; sleeve 1 small unit per day.

Some fruits are rich in Vitamin E. Mango are one of the richest fruits in beta carotene, a substance that fights the action of free radicals in the body and, therefore, reduces premature aging. Vitamin E, also present in the fruit, is combined with beta-carotene, and prevents the appearance of wrinkles and skin dryness, also favoring a natural tan. With properties similar to mango, melons are ideal for those looking to lose weight, it is composed of more than 90% water and contain almost no calories. The most common varieties of melon are cantaloupe and yellow. Cantaloupe is rich in beta-carotene, as the second in lutein and zeaxanthin, which protect against eye problems.It hydrates the body and also eliminates excess fluids and toxins. Watermelon is one fruit that helps eliminate swelling. Its red color also indicates the presence of lycopene, a powerful substance that prevents tumors and improves blood circulation. Other sources are: Lemon: Juice 2 units per day; papaya: 1 piece per day, lychee up to 20 units per day
Fruits can aid in bowel movements and help the excretoary system function normal. Quite common among women, constipation is a problem that can often be mitigated and even solved with a healthy diet rich in fiber and vegetables. Fruits are protagonists in this battle, but some stand out. Plums contain sorbitol, a substance that helps the transit of stool in the bowel. Thus the body accumulates less liquid and harmful toxins, responsible for large bumps and cellulite. Since apricot contains soluble and insoluble fiber to activate the functioning of the intestine, it can be eaten fresh in the form of jelly, mousse and cream, or, in dry form served with a mix of nuts. This makes for an  ideal light and nutritious snack.It is also important to mention the benefits of the papaya often consecrated as a holy medicine. The substance that is vital in papaya is papain, an enzyme that facilitates the process of digestion. Other fruits with similar benefits are: Orange: 2 units a day; Melon 1 Slice per day.

Fruits may act as an antidepressant. A fruit that comes fortunately gaining space is the lychee. With few calories, it is rich in vitamin B2, which participates in the formation of serotonin, a so-called “welfare hormone.”  Although many people believe it is the fruit juice that has soothing and sedative power, in fact, these properties are in their leaves, which should be used in the preparation of teas. Other sources are: avocado: ½ units, up to 4 times per week; Watermelon: Slice average 1 per day; Grape: 1 small bunch per day or 1 cup of juice concentrate.

Fruits can help a person have a healthy heart. The grape and other fruits that are purplish and reddish in color (strawberry, blackberry, cherry, raspberry) are part of a powerful team that protects the heart. Berries are rich in anthocyanins, substances with antioxidant and anti-inflammatory, which improve circulation and prevent damage to the arteries, reducing the risk of cardiovascular disease.The fruit used in the preparation of wine has another very valuable substance: the resceratrol which controls cholesterol rates. According to studies conducted at the University of Oslo, Norway, 2 kiwi daily units are sufficient to prevent diseases, such as, heart attacks. Its fibers also help to reduce fat absorption in the body. Similar action have phenolic cashew compounds that slow the aging process and prevent the buildup of fatty plaque in the arteries. Other sources are: acerola: 3 units per day or 1 cup of juice; apple: 3 units per day; apricot: 2 or 3 units dry fresh daily.

The red fruit (strawberry, raspberry and blueberry) not only pleasing to the eye, but are also special for nutrients by the vital substances they contain. They are rich in ellagic acid, an antioxidant substance that prevents cellular changes that can lead to cancer and fight against premature aging. They protect the liver, eyes and neurons. Another asset of this fruit salad is the kiwi, that among many benefits, helps maintain male fertility, while the lemon that ensures the dish is smooth and exudes a refreshing aroma.

Finally, help prevent diseases with these fruits.

ANEMIA: Kiwi, strawberry.

HIGH CHOLESTEROL: cashew, guava, kiwi, strawberry.

CRAMPING menstrual: kiwi.

MUSCLE DEGENERATION: guava, kiwi, pear.

DEHYDRATION: lychee, watermelon, melon.

EARLY AGING: orange, lemon, avocado.

GASTRITIS: banana.

GINGIVITIS: tangerine.

HYPERTENSION: banana, cashew.

INDIGESTION: pineapple, banana, pear.


FLASH AND INFECTIONS: plum, cashew, papaya.

OBESITY: LYCHEE, mango, watermelon, melon.

OSTEOPOROSIS: cashew, lemon.

PROBLEMS with gynecological: guava.


PROBLEMS IN EYES: acai, plum, papaya, melon, strawberry.



COUGH: plum, pineapple.


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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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