Take the Benefits of Fruit Salad Behind its Deliciousness

Fruit salad is no less popular than vegetable salad. Its easy serving and delicious taste makes the fruit salad a delightful diet menu choice. The selection of fruits and the right dressings will further enhance the benefits of fruit salads, so that it is not only healthier for consumption, but also tastier. Besides being processed as juice, fruits are now popularly used as salads to obtain the benefits of vitamins and minerals in them. However, there are still many who doubt because they think that fruits are not healthy enough because they contain sugar. Excessive sugar proved not good for health. Excess consumption of sugar can increase the risk of suffering from obesity and type 2 diabetes. The danger of sugar is found in granulated sugar, rock sugar, syrup, and other foods or drinks that use additional sweeteners. Fruits do contain sugar, but in the form of fructose, so it is not dangerous. Fructose is only dangerous if consumed in large quantities. In addition, it is almost impossible to consume fructose excessively from consuming lots of fruits.

Fruits contain lots of fiber

Unlike fat, protein, or carbohydrates that are digested and absorbed by the body, fiber is not digested by the body. However, these substances which cannot be digested by the body actually bring good benefits. Fiber is divided into two types, namely water soluble fiber and water insoluble fiber. Water-soluble fibers are generally shaped like a gel. The benefits of this type of fiber include slowing down the absorption of carbohydrates, increasing satiety, and reducing cholesterol and blood sugar levels. Many studies also show that soluble fiber is effective in losing weight. Whereas insoluble fiber is a type of fiber that will bind food in the digestive system to be excreted through the anus. Not surprisingly, this fiber is good for constipation sufferers to make bowel movements more smoothly.

Fruits are Rich in Nutrition and Prevent Disease

Taking the benefits of fruit salad is very important for overall body health. Fruits are a source of natural fiber, vitamins, minerals and antioxidants. The following types of vitamins and minerals found in fruits and their benefits for the body:

• Vitamin A

Maintain eye health, body tissue, skin, and reduce the risk of prostate cancer. Vitamin A also plays a role in maintaining endurance and bone growth.

• Vitamin B1

Good for the health of muscles, hair, skin, and nerves.

• Vitamin B5

Play a role in the formation of red blood cells, brain chemicals, and steroid hormones.

• Vitamin B6

Reducing the risk of heart disease, helping the formation of red blood cells, and affecting appetite, mood, sleep, cognitive abilities, and immune system.

• Vitamin C

Reducing the risk of cancer, helping to form collagen, strengthening the body's immune system, and acting as an antioxidant.

• Vitamin E

Acts as an antioxidant to fight free radicals and protect cells from damage.

• Potassium

Lowering blood pressure, maintaining heart health, and needed in muscle contraction.

• Manganese

Helps metabolize amino acids, cholesterol, carbohydrates, and bone formation.

• Folic acid

Folic acid plays an important role in reducing the risk of miscarriage and defects in infants, forming new body cells, preventing anemia, and maintaining general health.

The content of vitamins and minerals depends on the type of fruit. Incorporating a variety of different fruits in fruit salads can maximize the intake of vitamins and minerals the body needs. Various studies have shown that consuming fruits is beneficial in preventing diseases and reducing the risk of diseases, such as the risk of heart disease, type 2 diabetes, stroke, and high blood pressure.

Choosing the Type of Fruit for the Presentation of the Right Fruit Salad

All types of fruits contain nutrients that are beneficial to the body. But of course, there are fruits that are more prominent than other fruits. Serve the following fruits in your fruit salad menu for maximum benefits and nutrition.

• Apple

Apples are efficacious in reducing bad cholesterol, and vice versa, it actually increases good cholesterol. Thanks to the antioxidant flavonoids they contain, apples can reduce the risk of asthma and chronic obstructive pulmonary disease (COPD).

• Pineapple

Pineapple is rich in vitamin C. One cup of pineapple already exceeds the need for vitamin C per day. This fruit also contains substances that can help relieve inflammation.

• Avocado

Avocados contain monounsaturated fats that are good for heart health. In addition, this fruit is also rich in potassium, manganese, and fiber.

• Red and purple wine

Both types of grapes are rich in antioxidants and anti-inflammatory substances.

• Pomegranate

The antioxidant content in pomegranates is three times higher than green tea. Antioxidants in this fruit are also seen to prevent high blood pressure and heart disease. While the anti-inflammatory content in pomegranates can reduce the risk of cancer, such as prostate cancer.

• Strawberry

Compared to other fruits, strawberries contain a low glycemic index. Eating strawberries does not make blood sugar rise. Strawberries also have high antioxidants.

• Mango

This tropical fruit that is found in Indonesia is rich in vitamin C, fiber, antioxidants, and anti-inflammatory substances.

• Watermelon

Watermelon is rich in vitamins A and C. This fruit also contains lycopene which is beneficial in lowering blood pressure and cholesterol in the blood, and preventing cancer.

• Orange

Oranges contain large amounts of vitamin C, potassium, as well as a good source of B vitamins.

• Guava

Consuming 30 grams of guava is enough to meet the needs of vitamin C per day. This fruit also contains vitamin A, fiber, potassium, manganese, copper, and folate.

• Papaya

Papaya is good for digestion. Papaya also contains vitamin C, vitamin A, folic acid, and potassium.

In addition to the fruits above, you can also choose other types of fruit, such as apricots, melons, grapefruit (pomelo), and bananas, to be added to fruit salads. To take advantage of fruit salad, it is not recommended to be served using mayonnaise. Mayonnaise does make salads even more delicious, but these extra dressings contain high fat and calories. The solution, replace mayonnaise with yogurt. Yogurt contains calcium and good bacteria that are good for digestion. If you want to add a sweetener, use natural sweeteners like honey. Avoid additional sweeteners, such as sugar, sweetened condensed milk, or syrup. The use of cheese as a topping is also not recommended, because the high fat and calorie content can reduce the benefits of the fruit salad you want.