This happens to the body if you eat fruit for breakfast every day

This happens to the body if you eat fruit for breakfast every day

The World Health Organization explains that a healthy diet is important to maintain good health and avoid the risk of life-threatening conditions.

Eating at least 400g, or five servings of fruit and vegetables a day reduces the risk of developing non-communicable diseases and helps ensure a sufficient daily intake of dietary fiber”, indicates this organization.

Fruits are a type of food that should be included in the daily diet, as they provide many benefits for the human body. “Fruits and vegetables are an important part of a healthy diet. They help children grow and support bodily functions and physical, mental and social well-being at all ages”, explains the FAO (Food and Agriculture Organization of the United Nations).

Before including fruits daily in the diet, it is advisable to consult a nutritionist in case you have any underlying disease. The Centers for Disease Control and Prevention explain that it is better to consume the fruit in its original state than in juice. “A 6-ounce serving of orange juice has 85 calories, compared to 65 calories for a medium orange.”

The Colombian Ministry of Health points out some of the benefits of eating fruits:

  • Reduce the probability by 31% and of ischemic strokes by 19%, respectively.
  • Decrease the probability of the onset of stomach cancer by 19%, esophageal cancer by 20%, lung cancer by 12%, and colorectal cancer by 2%.
  • Reduce coronary abnormalities.
  • It contributes positively to the metabolism of fats, as they prevent the oxidation of LDL cholesterol due to the high levels of antioxidants (substances capable of preventing or delaying the oxidation process of cells) and vitamins such as flavonoids, bioflavonoids, provitamin A, Carotenoids (Beta-carotene, Alpha-carotene, Lycopene, Lutein, Zexanthin), Copper, Manganese, Vitamin C and Vitamin E.
  • They are a source of water.

According to the color or hue, fruits and vegetables are associated with certain nutrients, indicates the FAO:

purple/blue: Antioxidant properties that can reduce the risks of cancer, stroke and heart disease. Examples: beets, red cabbage, eggplant, blackberry, blueberry, purple grape, plum, passion fruit

Red: helps reduce the risk of cancer and improves cardiovascular health. Examples: beet, red bell pepper, radish, tomato, red apple, red bell pepper, radish, tomato, cherry, red grape, red and pink grapefruit, red guava, raspberry, strawberry, watermelon.

orange/yellow: It has carotenoids that contribute to the health of the eyes. Examples: carrot, pumpkin, zucchini, grapefruit, lemon, mango, melon, nectarine, orange, papaya, peach, and pineapple.

Brown white: Phytochemicals with antiviral and antibacterial properties. Examples: cauliflower, chicory, garlic, ginger, leek, onion, banana, durian, jackfruit, peach, tilefish, brown pear.

green: Phytochemicals with anticancer properties. Examples: asparagus, bean (green bean), Chinese cabbage, broccoli, cabbage (cabbage), green pepper, cucumber, lettuce, pea, spinach, green apple, avocado (avocado), green grape, kiwi, lime.

Healthy eating, healthy body

People are not including these foods in their daily diet and this is evident in numbers. “In 2017, 3.9 million deaths worldwide were attributed to the lack of consumption of fruits and vegetables in sufficient quantities (WHO, 2019). Insufficient intake of fruits and vegetables is estimated to be the cause of about 14% of gastrointestinal cancer deaths worldwide, 11% of deaths from ischemic heart disease and 9% of deaths from stroke.”

It is important to have a diet that includes fruits and vegetables. Experts at Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, have some tips to keep in mind: