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      "title": "Question answered on Musing.io",
      "body": "<a href=\"https://musing.io/q/joshsticks1/what-are-the-good-benefits-of-eating-fruits-daily\">View this answer on Musing.io</a>",
      "json_metadata": "{\"app\":\"musing/1.1\",\"appTags\":[\"Food\",\"lifestyle\",\"health\"],\"appCategory\":\"Food\",\"appTitle\":\"What are the good benefits of eating fruits daily?\",\"appBody\":\"<p>&nbsp;</p>\\n<h2><strong>1. Weight loss</strong></h2>\\n<p>Losing weight can help to reduce the risk of chronic conditions. If a person is overweight or obese, they have a higher risk of developing several conditions, including:</p>\\n<ul>\\n  <li><a href=\\\"https://www.medicalnewstoday.com/articles/237191.php\\\" title=\\\"Everything you need to know about heart disease\\\">heart disease</a></li>\\n  <li>non-insulin dependent <a href=\\\"https://www.medicalnewstoday.com/info/diabetes/\\\" title=\\\"What is Diabetes?\\\">diabetes mellitus</a></li>\\n  <li>poor bone density</li>\\n  <li>some <a href=\\\"https://www.medicalnewstoday.com/info/cancer-oncology/\\\" title=\\\"What is Cancer?\\\">cancers</a></li>\\n</ul>\\n<p>Whole vegetables and fruits are lower in <a href=\\\"https://www.medicalnewstoday.com/articles/245588.php\\\" title=\\\"How many calories should I eat a day?\\\">calories</a> than most processed foods. A person looking to lose weight should reduce their calorie intake to no more than what they require each day.</p>\\n<p>Determining an individual's calorie requirements is easy using <a href=\\\"https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">dietary guidelines</a> published by the United States government.</p>\\n<p>Maintaining a healthful diet free from processed foods can help a person to stay within their daily limit without having to count calories.</p>\\n<p>Fiber is one element of a healthful diet that is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer.</p>\\n<p>In 2018, researchers found that a diet rich in fiber and lean proteins resulted in <a href=\\\"https://www.sciencedirect.com/science/article/pii/S0899900718300819\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">weight loss</a> without the need for counting calories.</p>\\n<h2><strong>2. Reduced cancer risk</strong></h2>\\n<p>An unhealthful diet can lead to <a href=\\\"https://www.medicalnewstoday.com/info/obesity/how-much-should-i-weigh.php\\\" title=\\\"How Much Should I Weigh?\\\">obesity</a>, which may <a href=\\\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4979237/\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">increase</a> a person's risk of developing cancer. Weighing within a healthful range may reduce this risk.</p>\\n<p>Also, in 2014, the American Society of Clinical Oncology <a href=\\\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4979237/\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">reported</a> that obesity contributed to a worse outlook for people with cancer.</p>\\n<p>However, diets rich in fruits and vegetables may help to protect against cancer.</p>\\n<p>In a separate study from 2014, researchers found that a diet rich in fruits <a href=\\\"https://www.ncbi.nlm.nih.gov/pubmed/24920034\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">reduced</a> the risk of cancers of the upper gastrointestinal tract. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of <a href=\\\"https://www.medicalnewstoday.com/articles/155598.php\\\" title=\\\"Colorectal cancer: What you need to know\\\">colorectal cancer</a> and that a diet rich in fiber reduced the risk of <a href=\\\"https://www.medicalnewstoday.com/articles/172408.php\\\" title=\\\"Everything you need to know about liver cancer\\\">liver cancer</a>.</p>\\n<p>Many phytochemicals found in fruits, vegetables, nuts, and legumes act as <a href=\\\"https://www.medicalnewstoday.com/articles/301506.php\\\" title=\\\"How can antioxidants benefit our health?\\\">antioxidants</a>, which protect cells from damage that can cause cancer. Some of these antioxidants include <a href=\\\"https://www.medicalnewstoday.com/articles/252758.php\\\" title=\\\"All you need to know about beta carotene\\\">beta-carotene</a>, lycopene, and <a href=\\\"https://www.medicalnewstoday.com/articles/195878.php\\\" title=\\\"Vitamins: What are they and what do they do?\\\">vitamins</a> A, C, and E.</p>\\n<p>Trials in humans have been inconclusive, but results of <a href=\\\"https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">laboratory and animal studies have linked</a>certain antioxidants to a reduced incidence of free radical damage associated with cancer.</p>\\n<h2><strong>3. Diabetes management</strong></h2>\\n<p>Eating a healthful diet can help a person with diabetes to:</p>\\n<ul>\\n  <li>lose weight, if required</li>\\n  <li>manage blood glucose levels</li>\\n  <li>keep <a href=\\\"https://www.medicalnewstoday.com/articles/270644.php\\\" title=\\\"What is a normal blood pressure?\\\">blood pressure</a> and <a href=\\\"https://www.medicalnewstoday.com/articles/9152.php\\\" title=\\\"What causes high cholesterol?\\\">cholesterol</a> within target ranges</li>\\n  <li>prevent or delay complications of diabetes</li>\\n</ul>\\n<p>It is essential for people with diabetes to limit their intake of foods with added sugar and salt. It is also best to avoid fried foods high in saturated and trans fats.</p>\\n<h2><strong>4. Heart health and stroke prevention</strong></h2>\\n<p>According to figures published in 2017, as many as <a href=\\\"http://europepmc.org/articles/pmc5408160\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">92.1 million people in the U.S.</a> have at least one type of cardiovascular disease. These conditions primarily involve the heart or blood vessels.</p>\\n<p>According to the Heart and Stroke Foundation of Canada, up to <a href=\\\"http://www.heartandstroke.ca/get-healthy/healthy-eating\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">80 percent</a> of cases of premature heart disease and <a href=\\\"https://www.medicalnewstoday.com/articles/7624.php\\\" title=\\\"Everything you need to know about stroke\\\">stroke</a> can be prevented by making lifestyle changes, such as increasing levels of physical activity and eating healthfully.</p>\\n<p>There is <a href=\\\"https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">some evidence</a> that vitamin E may prevent blood clots, which can lead to <a href=\\\"https://www.medicalnewstoday.com/articles/151444.php\\\" title=\\\"How to spot and treat a heart attack\\\">heart attacks</a>. The following foods contain high levels of vitamin E:</p>\\n<ul>\\n  <li>almonds</li>\\n  <li>peanuts</li>\\n  <li>hazelnuts</li>\\n  <li>sunflower seeds</li>\\n  <li>green vegetables</li>\\n</ul>\\n<p>The medical community has long recognized the link between trans fats and heart-related illnesses, such as <a href=\\\"https://www.nejm.org/doi/full/10.1056/NEJMra054035\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">coronary heart disease</a>.</p>\\n<p>If a person eliminates trans fats from the diet, this will reduce their levels of low-density lipoprotein cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke.</p>\\n<p>Reducing blood pressure can also be essential for heart health, and limiting salt intake to 1,500 milligrams a day can help.</p>\\n<p>Salt is added to many processed and fast foods, and a person hoping to lower their blood pressure should avoid these.</p>\\n<p><strong>5. The health of the next generation</strong></p>\\n<p>Children learn most health-related behaviors from the adults around them, and parents who model healthful eating and exercise habits <a href=\\\"https://www.sciencedirect.com/science/article/pii/S0195666317304476\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">tend to pass these on</a>.</p>\\n<p>Eating at home may also help. In 2018, researchers found that children who regularly had meals with their families ate <a href=\\\"https://www.sciencedirect.com/science/article/pii/S0195666317304476\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">more vegetables</a> and fewer sugary foods than their peers who ate at home less frequently.</p>\\n<p>In addition, children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices.</p>\\n<p><a href=\\\"https://rubiconproject.com/?utm_source=ad%20unit&amp;utm_campaign=outstream\\\" target=\\\"_blank\\\">powered by Rubicon Project</a></p>\\n<h2><strong>6. Strong bones and teeth</strong></h2>\\n<p>A diet with adequate <a href=\\\"https://www.medicalnewstoday.com/articles/248958.php\\\" title=\\\"Calcium: Health benefits, foods, and deficiency\\\">calcium</a> and <a href=\\\"https://www.medicalnewstoday.com/articles/286839.php\\\" title=\\\"Why do we need magnesium?\\\">magnesium</a> is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing <a href=\\\"https://www.medicalnewstoday.com/articles/155646.php\\\" title=\\\"Osteoporosis explained\\\">osteoporosis</a> and osteoarthritis later in life.</p>\\n<p>The following foods are rich in calcium:</p>\\n<ul>\\n  <li>low-fat dairy products</li>\\n  <li>broccoli</li>\\n  <li>cauliflower</li>\\n  <li>cabbage</li>\\n  <li>canned fish with bones</li>\\n  <li>tofu</li>\\n  <li>legumes</li>\\n</ul>\\n<p>Also, many cereals and plant-based milks are fortified with calcium.</p>\\n<p>Magnesium is abundant in many foods, and the best sources are leafy green vegetables, nuts, seeds, and whole grains.</p>\\n<h2><strong>7. Better mood</strong></h2>\\n<p>Emerging evidence suggests a close relationship between diet and mood.</p>\\n<p>In 2016, researchers <a href=\\\"https://www.sciencedirect.com/science/article/pii/S0195666316303221\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">found</a> that a diet with a high glycemic load may cause increased symptoms of <a href=\\\"https://www.medicalnewstoday.com/kc/depression-causes-symptoms-treatments-8933\\\" title=\\\"What is depression and what can I do about it?\\\">depression</a> and <a href=\\\"https://www.medicalnewstoday.com/articles/248002.php\\\" title=\\\"Fatigue: Why am I so tired and what can I do about it?\\\">fatigue</a>.</p>\\n<p>A diet with a high glycemic load includes many refined <a href=\\\"https://www.medicalnewstoday.com/articles/161547.php\\\" title=\\\"What you need to know about carbs\\\">carbohydrates</a>, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.</p>\\n<p>While a healthful diet may improve overall mood, it is essential for people with depression to seek medical care.</p>\\n<h2><strong>8. Improved memory</strong></h2>\\n<p>A healthful diet may help prevent <a href=\\\"https://www.medicalnewstoday.com/articles/142214.php\\\" title=\\\"Dementia: Symptoms, stages, and types\\\">dementia</a> and cognitive decline.</p>\\n<p>A <a href=\\\"https://www.sciencedirect.com/science/article/pii/S0941950015300051\\\" rel=\\\"noopener\\\" target=\\\"_blank\\\">study</a> from 2015 identified nutrients and foods that protect against these adverse effects. 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