I have always recommended eating fruits in the daily diet. They are very nutritious foods that help us have an optimal quality of life. Fruits contain essential vitamins that help us fight and prevent diseases naturally.
They are excellent for preventing all types of diseases such as cancer, diabetes, obesity, high cholesterol and many more. Therefore, it is essential to add fruits to our daily diet to maintain a healthy and strong body.
"We eat to nourish ourselves, and fruits provide a large amount of nutrients in exchange for very few drawbacks. They are a highly recommended type of food for any health goal."
Why are fruits essential in our diet?
Fruits are one of the most complete food groups we can consume. They provide a unique combination of vitamins, minerals, fiber and antioxidants that our body needs to function properly. In addition, they have a low caloric content, making them perfect allies for maintaining a healthy weight.
If you are following a personalized diet to gain muscle or lose fat, fruits should be a fundamental part of your nutrition plan.
Fruit vitamins: complete guide
There are many varieties of vitamins from fruit. Below, we explain which ones come from which fruits and how they can benefit you to optimize your health and performance.
Vitamin A: essential for vision and immune system
It is obtained mainly from melon, apricot or loquat. Also known as retinol, it is a vitamin that helps maintain vision, bones, teeth and skin in optimal condition.
Vitamin A is very important for a balanced diet because:
- Helps maintain a strong immune system that fights infections and diseases
- Enhances the development of defenses and antibody response
- Protects eye health and prevents vision problems
- Maintains the health of skin and mucous membranes
Vitamin B1: energy for the heart and nervous system
From bananas, raspberries, pears, lemons, oranges or pineapples. These vitamins help us maintain the health of the heart, nervous system and muscles.
"The lack of vitamin B1 leads to body degeneration, development of beriberi syndrome or Wernicke-Karsakoff with consequences such as fatigue, degeneration of nerves, muscles, and poor functioning of the gastrointestinal system."
Although this vitamin can also be obtained from hazelnuts, walnuts, pine nuts and some meats, fruits provide several vitamins and maintain good global levels of them without being excessively caloric.
Vitamin B2: skin and vision health
It is obtained mainly from kiwis. Vitamin B2 is an important component for the health of the skin and body mucosa. To a lesser extent it influences the eye. Prevents diseases or vision deterioration and helps provide oxygen to the cornea.
Deficiency of this type of vitamin can cause:
- Ulcers in the mouth or lips
- Difficulty healing wounds
- Oily skin
- Dermatitis
Vitamin B3: metabolic processes and cellular energy
We can find it in fruits such as bananas, kiwis or melons. It is also known as "niacin" or "nicotinic acid".
The functions of vitamin B3 are linked to metabolic processes:
- Provide energy to cells so they can perform all their functions
- Production of neurotransmitters and hormone synthesis
- Cholesterol control and blood circulation problems
- Diabetes control as they facilitate the body's synthesis of carbohydrates
These vitamins are used in treatments for cholesterol control, blood circulation problems or stopping diarrhea during cholera. They are also used for diabetes control and skin problems such as acne.
Vitamin B5: metabolism and hormone production
Found in oranges and bananas. This vitamin provides us with many health benefits. It is also known as pantothenic acid.
One of the main functions is the metabolism of ingested foods (carbohydrates, proteins and fats) or the production of cholesterol, manufacture of vitamin D, steroid hormones and the maintenance of an efficient digestive system.
Good levels of this vitamin:
- Prevent heart attacks
- Relieve stress disorders
- Help prevent all types of heart diseases
- Keep the immune system strong enough to prevent and fight diseases
Vitamin B6: nutrient synthesis and muscle performance
It is obtained mainly from bananas and watermelons. Vitamin B6 performs essential functions for the proper functioning of the body.
One of its main functions is the synthesis of carbohydrates, fats and proteins with the help of B3 vitamins.
Other important functions:
- Formation of antibodies, which prevents diseases and helps the immune system
- Develops neurotransmitters and other substances for the nervous system
- Increases muscle performance and energy production
- Reduction of pain or discomfort as a result of menstruation
However, excess of this vitamin can have side effects, so it is important to maintain an adequate balance.
Vitamin C: the most important antioxidant
It is obtained from apples, lemons, strawberries, bananas, plums, raspberries, blackberries, mangoes, watermelons, grapes or pears. It is one of the most important vitamins of all and should be consumed daily.
"Vitamin C is one of the main antioxidants, which helps the body prevent premature aging. A good level of vitamin C is important to maintain optimal health."
Vitamin C offers multiple benefits:
- Prevents heart disease as it contains ascorbic acid which lowers cholesterol and prevents the adhesion of fats that could clog blood vessels
- Helps prevent heart attacks and serious diseases
- Strengthens the immune system
- Improves iron absorption
- Promotes wound healing
Excess of this vitamin can also be harmful to health as it produces gastrointestinal problems such as diarrhea, cramps and in some rare extremes, kidney stones.
How to incorporate more fruits into your daily diet
To maintain good general vitamin levels, it is recommended not only to follow a healthy and balanced diet. A vitamin complex will help us maintain any nutrient deficit you may have, it can be obtained at any pharmacy.
However, the best way to obtain vitamins is through a natural and varied diet. Here are some tips:
- Include at least 2-3 servings of fruit per day
- Vary the types of fruit to get different vitamins
- Consume seasonal fruits for greater freshness and nutrients
- Combine fruits with other healthy foods in your meals
You can always ask me for a personalized diet if you are thinking about gaining muscle or losing weight and want to maintain good nutrition and a healthy lifestyle.
Conclusion: fruits as the basis of optimal nutrition
We eat to nourish ourselves, and it is important to know which foods have the nutrients we need. Therefore, we must know how to choose a good series of foods that nourish us completely and be able to discard those that do not.
Fruits are fundamental in any nutrition plan, whether for personal training, to improve your sports performance or simply to maintain a healthy life. If you want to deepen your knowledge of sports nutrition, you can consult our courses at Scorus Academy.
Remember: fruits are not just a complement, they are an essential part of a balanced diet that will help you achieve your health and fitness goals.