{"id":59813,"date":"2018-05-31T04:20:49","date_gmt":"2018-05-31T09:20:49","guid":{"rendered":"https:\/\/www.ou.org\/life\/?p=59813"},"modified":"2018-06-10T02:16:37","modified_gmt":"2018-06-10T07:16:37","slug":"eat-those-fruits","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/eat-those-fruits\/","title":{"rendered":"Eat Those Fruits"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">This past Shabbos brought a certain amount of stress with it.<span class=\"Apple-converted-space\">\u00a0 <\/span>Stress on Shabbos?<span class=\"Apple-converted-space\">\u00a0 <\/span>Why?<span class=\"Apple-converted-space\">\u00a0 <\/span>A day away from work, removed from phones and technology and a day with more time to learn, daven and rest.<span class=\"Apple-converted-space\">\u00a0 <\/span>We were looking forward to guests for Shabbos lunch but this was exactly the root of the problem.<span class=\"Apple-converted-space\">\u00a0 <\/span>You see, one of our guests wrote a column in this newspaper about a year ago about picking out the right watermelon for Shabbos and all of the anxiety it can sometimes bring until you open it and find out if it is a great fruit or not.<span class=\"Apple-converted-space\">\u00a0 <\/span>Yes, HaModia news editor Joel Rebibo and his wife, the author of the weekly \u201csecond thought\u201d column, which last year dealt with watermelons, was coming to my Shabbos table and would my watermelon be up to his very high standards?\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Fruits play a very important role as an integral and healthy aspect to our overall diet. <span class=\"Apple-converted-space\">\u00a0 <\/span>We know that people who eat an abundance of fruits and vegetables substantially reduce their risk of many diseases.<span class=\"Apple-converted-space\">\u00a0 <\/span>Fruits provide nutrients vital for health and maintenance of your body. Now that it is summertime, the great selection of fruits in season seems almost never ending.<span class=\"Apple-converted-space\">\u00a0 <\/span>Taking advantage of that can mean better health and feeling a lot more energetic too.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>The nutrition in fruit<\/b><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The United States government sponsored site My Plate does an excellent job in describing all of the nutritional benefits of eating fruit:<\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\">Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Fruits are sources of many essential nutrients that are generally under consumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Vitamin C is important for growth and repair of all body tissues. It helps heal cuts and wounds, and keeps teeth and gums healthy.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Folate (folic acid) helps the body form red blood cells. Pregnant women should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\"><b>Health benefits from fruit<\/b><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">It is easy to see that you can all get of these important nutrients from tasty choices.<span class=\"Apple-converted-space\">\u00a0 <\/span>My Plate also tells us some of the great health benefits of eating fruits on a daily basis;<\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\">Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Eating fruits instead of some other higher-calorie food may be useful in helping to lower calorie intake.<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\"><b>Preventing heart disease and type 2 diabetes<\/b><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The vitamins, minerals and antioxidants in fruit may help keep your heart healthy so you can reduce your risk of problems as you get older. Walter Willett reports in his book &#8220;Eat, Drink and Be Healthy: The Harvard Medical School Guide to Eating Healthy&#8221; that individuals who eat five servings of fruits or vegetables are 15 percent less likely to have a heart attack.<span class=\"Apple-converted-space\">\u00a0 <\/span>Fruit may also promote the healthy circulation of your blood, which also reduces your risk of heart disease. Willett adds that citrus fruits, such as oranges and grapefruit, may be particularly beneficial at reducing your risk of heart disease.<span class=\"Apple-converted-space\">\u00a0 <\/span>It can also cut your risk of contracting type 2 diabetes.<span class=\"Apple-converted-space\">\u00a0 <\/span>Type 2 diabetes affects many people and is characterized by an inability to use insulin the proper way with insulin resistance or not being able to produce enough insulin. Type 2 diabetes can be life-threatening if not diagnosed and treated.<span class=\"Apple-converted-space\">\u00a0 <\/span>A 2016 review article published in Journal of Diabetes Investigation found that fruit, especially berries, was linked to a decreased risk of developing type 2 diabetes. Fruit contains fiber, which can improve how your body uses insulin. It can also make you feel full, which can keep you from eating unhealthy foods and may result in weight loss. <span class=\"Apple-converted-space\">\u00a0 <\/span>Fruit contains many different nutrients that your body needs to maintain your health and eating several servings a day may cut your risk by providing you with the vitamins and minerals you need.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Selection and Storage of fruits<\/b><\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\">Choose in-season fruits. The closer you are to the growing source, the fresher your produce and the better it tastes. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Select fruits that feel heavy for their size. Heaviness is a good sign of juiciness. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Smell fruits for characteristic aromas.<\/b> Fruits should generally have their characteristic ripe scent but not smell overly ripe. For example, melons both orange and green, shouldn&#8217;t smell too musty, especially if you don&#8217;t plan to eat it right away. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Test texture.<\/b> An apple that feels mushy to the touch probably is too ripe. However, an avocado with a somewhat spongy texture is ideal. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Buy dried fruits processed without added sugar.<\/b> Dried fruits are a concentrated source of dietary fiber but are also higher in calories than are fresh fruits. Use dried fruits sparingly and buy ones that don&#8217;t contain added sugar. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Read labels on packaged fruits.<\/b> Look for frozen fruits processed without added sugar. Choose fruit canned in water or fruit juice. Avoid fruits preserved in sugar-sweetened syrup, which is a source of calories without nutrients. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Keep fruits in your refrigerator after you wash and prepare them for eating.<\/b> Refrigerate sliced fruits or sections of fruit. Don&#8217;t store melons in the refrigerator until they are cut up. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Throw away produce you have kept too long.<\/b> Discard fruit that is moldy or slimy, smells bad, or is past the &#8220;best if used by&#8221; date. <\/span><\/li>\n<\/ul>\n<p class=\"p3\"><span class=\"s1\">Now, back to my watermelon.<span class=\"Apple-converted-space\">\u00a0 <\/span>I love watermelon season and I look forward to using it for dessert most of the time for my Shabbos day meal.<span class=\"Apple-converted-space\">\u00a0 <\/span>It didn\u2019t take long for my stress to melt away.<span class=\"Apple-converted-space\">\u00a0 <\/span>As I cut open the watermelon, I saw by the color we had a winner and we all agreed it was the best one so far this season.<span class=\"Apple-converted-space\">\u00a0 <\/span>Not only does it taste good, but watermelons are mostly water \u2014 about 92 percent \u2014 and full of nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There&#8217;s even a modest amount of potassium. Plus, this tasty summer snack is fat-free, very low in sodium and has only 40 calories per cup.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Joel, myself and everyone else enjoyed the watermelon and all of us are careful to eat fruits daily.<span class=\"Apple-converted-space\">\u00a0 <\/span>BUT BE CAREFUL!<span class=\"Apple-converted-space\">\u00a0 <\/span>Fruits are high in natural sugar and eating more than 4 per day if you are an exerciser or more that 3 a day if you aren\u2019t can put you over your daily calorie limit.<span class=\"Apple-converted-space\">\u00a0 <\/span>It is also better to eat your fruits throughout the day and not in one sitting.<span class=\"Apple-converted-space\">\u00a0 <\/span>Including fruits as part of a good healthy and balanced diet will \u201c<b><i>add hours to your day, days to your year and years to your life.\u201d<\/i><\/b>\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This past Shabbos brought a certain amount of stress with it.\u00a0 Stress on Shabbos?\u00a0 Why?\u00a0 A day away from work, removed from phones and technology and a day with more time to learn, daven and rest.\u00a0 We were looking forward to guests for Shabbos lunch but this was exactly the root of the problem.\u00a0 You<\/p>\n","protected":false},"author":469,"featured_media":59908,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-59813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - 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