Fruit diet is often used as a way to lose weight. Not only that, this type of diet is also known to prevent heart disease. Although healthy, a fruit diet can also pose risks if not done properly.
Fruit is known as a good source of nutrients for the body. Fruit contains natural sugars, antioxidants, as well as various vitamins and minerals that the body needs to function properly.
Well, because of the diverse nutritional content, some people make fruit as their main daily food. This fruit-based diet is also known as a fruit diet.
Although fruit is used as the main menu, it does not mean that this diet does not allow eating other foods. Fruit dieters can still eat vegetables, nuts, and whole grains, but only in moderation.
However, there are also fruit dieters who limit or don't eat whole grains, nuts, and tubers.
Benefits of Fruit Diet for Body Health
There are several benefits of a fruit diet for body health, including:
1. Healthy digestion
Fruits and vegetables contain natural, easily digestible fiber. This fiber can relieve or prevent constipation, thus making bowel movements smoother and more regular.
A fruit diet that is high in fiber and water can also give you the effect of feeling full longer, so you can delay hunger and maintain weight.
2. Lowering blood pressure
A study shows that people with hypertension who eat lots of fruits, vegetables, and low-fat dairy products, and limit their fat intake, will have more stable blood pressure.
The decrease in blood pressure reaches about 11 mmHg in systolic pressure and 6 mmHg in diastolic pressure or almost resembles the effect of drugs.
3. Lowers the risk of heart disease
Research shows that a diet of fruits and vegetables can reduce the risk of heart disease and stroke. You can choose various types of fruit to get these benefits, such as oranges, lemons, limes, and grapes.
4. Lowering diabetes risk
Research shows that consuming lots of fresh fruit, especially apples, oranges, and guavas, can reduce the risk of developing type 2 diabetes. Choose fruits that taste less sweet and avoid canned fruits, because these processed fruits are generally high in sugar.
5. Maintain eye health
A diet of fruits and vegetables can also maintain eye health. In addition, this diet can also prevent eye diseases commonly suffered by the elderly, such as cataracts and macular degeneration.
The benefits of this fruit diet come from the content of antioxidants, such as lutein and zeaxanthin, as well as vitamin C, which is high in fruits.
6. Fight cancer
Studies show that consumption of apples, bananas, and grapes can help the body to fight breast cancer. In addition, a fruit diet can also prevent oral cancer, throat cancer, stomach cancer, colon cancer, and lung cancer.
Things to watch out for when on a fruit diet
Although good for health, it is advisable not to limit the intake of food consumed to extremes. A healthy diet is food that combines a variety of balanced nutritional intakes, including fruits and vegetables, lean meats for sufficient protein, and carbohydrates as an energy source.
A fruit diet that is too restrictive will make you deficient in various important nutrients, such as protein, fat, calcium, B vitamins, and omega-3 fatty acids. This of course can cause health problems, such as anemia, fatigue, and a decreased immune system.
In addition, a fruit diet can also increase body weight and is dangerous for diabetics. This is because fruit is rich in natural sugar content, so when consumed in large quantities it can increase body weight and blood sugar levels.
Fruit Diet Support Tips
So that the diet you live is more leverage, here are some healthy tips that can support a fruit diet:
- Consume fresh fruit more often than packaged fruit juice or canned fruit.
- Replace high-calorie foods with fruits and vegetables that are high in fiber if you want to lose weight.
- Choose brightly colored fruits, such as grapes, mangoes, and guavas, as they are high in lycopene and carotenoids.
- Limit or stop consumption of alcoholic beverages, processed foods, and caffeine.
- Add whole grains, nuts, and vegetables to the fruit diet menu so that nutritional needs are always fulfilled.
In addition to paying attention to the type and pattern of eating, you also need to exercise regularly and stop smoking so that the fruit diet that is followed can provide optimal benefits.
However, before starting any diet, including a fruit diet, you should first consult with your doctor. The doctor will later provide advice regarding the type of diet that is effective and in accordance with your health condition.
