Avoid these diseases by eating fruits “Dangers of preventing eating fruits”

The "Eat This, Not That" website published a medical article, explaining the health risks of abstaining from eating fruits that contain essential compounds for the human body.

According to the site, people who abstain from eating fruits are exposed to a deficiency in vitamins, minerals, fiber, flavonoids, polyphenols and other substances that are the basics of a healthy body.

The American Heart Association recommends eating 4 to 5 servings of fruit each day, and the American Cancer Society notes the importance of eating fruits and vegetables to prevent cancer with every meal and snack.

Research shows that after a period of not eating fruits, changes may occur in the body, especially for people who exercise and follow diets permanently. These symptoms are:

overweight:

According to studies, fruits do not only replace unhealthy foods in the right diets, but fruits contain water and fiber, which give a feeling of satiety, and a study in the “Appetite” journal showed that when researchers compared how eating apples and apple juice before a meal affected the feeling of satiety, the results showed Eating apples before lunch reduced food intake by 15%, and affected satiety much more than drinking juice, due to the fiber in the hard fruit.

Muscle pain:

Studies have shown that people who follow a keto diet and exercise regularly may suffer from post-workout pain, known as DOMS. One study published in the Journal of the International Society of Sports Nutrition found that blueberries effectively reduce inflammation and body damage. Muscle induced exercise.

Other research observed in antioxidants in sports nutrition, including for runners, indicates that tart cherry juice reduces muscle soreness after running, delays time to fatigue, and enhances muscle recovery.

lack of blood sugar:

Avoiding fruit may lead to hypoglycemia, as research considers fruit the easiest and fastest way to get rid of the fuel (glycogen) in the muscles that the body needs during exercise, and fruit is a good source of healthy carbohydrates and fiber, which do not cause a rise in blood sugar.

Exposure to respiratory problems during exercise:

According to research conducted on athletes, athletes who follow a diet that is not comprehensive, may suffer from respiratory problems, including exacerbation of exercise-induced asthma, and research suggests that athletes who follow a diet high in antioxidants may be protected from respiratory tract infections. Caused by training and pollution, antioxidants can be obtained from both vegetables and fruits.

Unhealthy good:

Studies show that the intestines are teeming with beneficial and harmful microorganisms that affect the health of the digestive system and the immune system. Abstaining from eating fruits leads to a deficiency in fiber and plant micronutrients called polyphenols, which are obtained from eating fruits and vegetables, and the gut microbiota becomes unbalanced. Scientists believe that disruption of this delicate balance of microbes plays a role in many disorders and diseases, including allergies, cardiovascular disease, metabolic syndrome, diabetes and obesity.

Gas, bloating and constipation:

Other potential side effects of absorbing the gut microbiome with unhealthy bacteria from not eating fruit fiber are gastrointestinal problems, ranging from nausea to reflux, where stomach acids irritate the esophagus.

Research indicates that not eating this fiber may increase the proportion of bad bacteria that cause gas, bloating, constipation and even chronic inflammation in the body, which may affect the immune system and cardiovascular health, and these problems can be solved by eating two portions of fruit daily.

Muscle cramps and high blood pressure:

According to studies, these problems can be exacerbated by low levels of potassium in the body, as potassium relaxes blood vessels, which in turn lowers blood pressure, reduces the risk of stroke, and staves off muscle cramps,

and fruits are a major source of potassium and can be obtained from bananas. Oranges, watermelon, grapefruit, and dried fruits such as prunes and dates.

Bad skin:

Avoiding fruit leads to a deficiency in antioxidants, vitamins, and minerals essential for healthy skin, says nutritionist Vanessa Risetto, co-founder of Culina Health. “Imagine not eating berries that are loaded with vitamin C that helps repair collagen and boost immunity.” Studies confirm that collagen It is a protein that gives the skin structure and freshness.