Fruits are a rich source of vitamins, fiber, and minerals that are essential for maintaining good health. Eating fruits daily helps reduce the risk of chronic diseases, such as cancer, heart disease, and diabetes, among others.
The World Health Organization (WHO) recommends eating at least 400 grams of fruits and vegetables per day, which is equivalent to five servings of fruits and vegetables.
What Happens When You Don’t eat Enough Fruits?
Eating a diet low in fruits can cause a range of health issues. Here are some reasons why eating less than three fruits a day is a cause for concern:.
Increased Risk of Chronic Diseases
Fruits are rich in antioxidants that help protect cells in the body from damage caused by free radicals. Free radicals are molecules that can cause chronic diseases, such as cancer, heart disease, and diabetes.
Eating a diet low in fruits increases the risk of developing these diseases.
Poor Digestive Health
Fruits are a good source of fiber, which helps promote digestive health. Fiber helps keep the digestive system healthy by keeping the bowel movements regular. It also helps control cholesterol levels in the blood.
Eating a diet low in fruits can lead to constipation and other digestive problems.
Weak Immune System
Fruits are rich in vitamins and minerals that help boost the immune system. A weak immune system makes the body vulnerable to infections, diseases, and illnesses.
Eating a diet low in fruits weakens the immune system, making it difficult for the body to fight off infections and diseases.
Related Article
Are you eating enough fruits?
Poor Mental Health
Fruits are rich in nutrients that are essential for the brain to function properly. Eating a diet low in fruits can lead to poor mental health, including depression, anxiety, and memory loss.
Low Energy Levels
Fruits are a good source of natural sugars that provide the body with energy. Eating a diet low in fruits can lead to low energy levels, making it difficult to carry out daily tasks.
Weight Gain
Fruits are low in calories and high in fiber, making them an excellent food for weight management. Eating a diet low in fruits can lead to weight gain, as people tend to consume more calories from other foods to meet their energy needs.
Cavities and Gum Disease
Fruits are healthy for teeth and gums. Eating a diet low in fruits can lead to cavities and gum disease.
What Are the Best Fruits to Eat?
All fruits offer health benefits, but some are richer in nutrients than others. Here are some of the best fruits to eat:.
- Blueberries
- Strawberries
- Raspberries
- Tomatoes
- Kiwi
- Mango
- Grapes
- Apples
- Oranges
- Bananas
How to Increase Your Fruit Intake
Here are some tips on how to increase your fruit intake:.
- Add fresh fruits to your breakfast cereal or oatmeal.
- Eat a piece of fruit as a snack between meals.
- Make a fruit smoothie with your favorite fruits.
- Dip fruits in yogurt for a healthy, satisfying snack.
- Bake apples or pears for a sweet, healthy dessert.
Conclusion
Eating less than three fruits a day is a cause for concern for many reasons, including increased risk of chronic diseases, poor digestive health, weak immune system, poor mental health, low energy levels, weight gain, cavities, and gum disease.
By incorporating more fruits into your diet, you can improve your overall health and well-being.
