What are the health benefits of fruits?

I often make recommendations to add more vegetables as part of the daily diet. Recently, a patient asked me about the health benefits of fruit. Fruit is a very important part of a healthy diet, but in moderation. It’s important we watch our sugar consumption since the body converts excess sugar to fat, which can be unhealthy. There are many reasons to eat fruits daily. Let’s start with why it is important to eat berries such as blueberries, blackberries, strawberries and raspberries.

When we eat, we want to be sure to consume foods that are high in nutrition and low in calories. Berries fit this description tremendously well and they are significantly health promoting. Berries contain phytochemicals, antioxidants and fiber. The pigments in these fruits contain flavonoids that not only decrease oxidation within cells (internal rusting), but also affect genetic function. Berries decrease inflammation within blood vessels, in turn decreasing the risk of heart disease and some cancers.

Studies have shown that berries increase nitric oxide, a chemical in the cells that line the blood vessels and improve blood flow. Berries have also been shown to lower blood cholesterol, sugar levels and blood pressure. Some studies have also shown improvements in cognitive function after prolonged consumption of berries. Since dementia is on the rise and medications for Alzheimer’s are not very effective, you may want to start the day with a bowl of oatmeal topped with cinnamon and a variety of berries. In addition to the benefits mentioned above, berries might also make sleep more enjoyable. A 2009 study reported an increase in the sleep hormone Melatonin for individuals who ate more berries.

Similar to increasing vegetable consumption, the number of fruits in the diet (about two per day) leads to better health with essentially no side effects. This is just another feather in the cap of lifestyle, specifically nutrition, behaviors which should be added to our daily habits in order to bless us with a better quality, longer and more enjoyable life. Be well my friends and send comments and questions to Dr.Sal@LeeMemorial.org

Dr. Sal Lacagnina is vice president of Health & Wellness for Lee Memorial Health System