The Benefits of Incorporating More Fruits into Your Diet

Fruits are delicious and have tons of great nutritional benefits, but many people don’t get enough of them. A diet with more fruits can not only make you healthier, but it can also make you feel more energetic and stronger, too! So if you want to incorporate more fruits into your diet, here are some great ways to do so.

They can fill you up

Eating a high-volume diet—i.e., one that is mainly comprised of high-fiber and water-rich fruits and vegetables—can help keep you feeling full for longer periods of time, especially when compared to lower volume diets. Eating lots of fiber can help reduce cravings and prevent overeating, according to registered dietitian nutritionist Beth Warren. In fact, adults who consume about 25 grams per day are more likely to be at a healthy weight than those who eat less than 18 grams per day. The World Health Organization recommends eating at least 25 grams daily, especially since an apple contains 4 grams and an orange has 2.6 grams per fruit (without peeling). An apple or orange also provides enough potassium to help control blood pressure levels.

They are high in fiber

If you’re looking to lose weight and stay healthy, fiber can be a helpful addition to your diet. High-fiber foods help curb hunger and keep you feeling full longer. Plus, they can help lower cholesterol, control blood sugar levels and prevent diabetes. You should aim for at least 25 grams of fiber each day—more if you are over 50 or are pregnant. Examples include strawberries, kiwi fruit, bananas and blackberries. Try incorporating them into smoothies, whole grain cereals and yogurt. They will make you feel fuller faster so that you don't overeat later on in the day. This will also give your body more time to digest and break down any sugars found in these fruits so that less insulin is produced. Insulin triggers fat storage which can lead to obesity and other health issues such as heart disease, diabetes, high blood pressure etc... One word of caution: Don't go overboard with juices since some people get more calories from drinking juice than eating whole fruits! It's also easier to overeat when you drink juice because it goes straight through without filling up your stomach as much as solid food does.

They are full of vitamins and minerals

Fruits contain high amounts of fiber, vitamins and antioxidants. Eating a diet rich in fruits can reduce your risk for developing several diseases including diabetes, cancer and heart disease. They help you lose weight: People who eat fresh fruit on a regular basis tend to have a lower body mass index than those who don’t. Studies show that fruits like kiwi actually help with fat burning, which helps people feel fuller longer so they eat less throughout the day.

They taste good

Fresh fruit is delicious and a great option for between-meal snacking. It's packed with vitamins, minerals, antioxidants and fiber—all of which are essential to good health and can even help to lower your risk for some diseases. A diet that includes more fruits may lead to better gut health, reduce inflammation (which can aid in healing from autoimmune diseases), provide healthy weight management options and improve cardiovascular health.

They can be refreshing

There’s something about cool, sweet fruit that can be just what you need when your mouth feels hot and dry. This is especially true when it comes to fruits like watermelon and cantaloupe. In addition to providing hydration, most fruits also provide powerful nutrients that help fight inflammation, reduce oxidative stress and support a healthy immune system. There’s a reason most doctors recommend eating five servings of fruits per day: They are incredibly good for us. If you want to make sure you get enough in your diet, adding fresh or frozen fruit can give you a healthy boost without slowing down your digestion with harder-to-digest whole foods.