FRUITS : YOUR DAILY DOSE

Fruits are delicious, juicy, fun to eat and healthy ingredients for great desserts; but are you getting enough fruits in your daily diet?

We use a lot of skin care products that boast of properties and vitamins from fruits, but why do we still select creams over natural fruits? Let's have a glance at how many fruits you need to eat every day before you can say that you are getting enough fruits in your daily diet.

Based on a study in 2010 reported by the Dietary Guidelines of America, you need 1.5 - 2 cups of fruits daily, but 'the amount depends on the number of calories per day recommended for your healthy weight.'

It is recommended that you eat five servings of fruits and veggies a day, but it depends on your age and gender: Women between the ages of 19-50 should eat 7-8 servings, while men should eat 8-10 servings.

And for those above 50, men and women should consume seven servings of fruits and vegetables a day.

All this preaching is in good spirit. Fruits help fight cancer, obesity and heart disease. Fruits provide nutritional vitamins. Certain fruits contain a good amount of natural sugar and fluids, which also keep us hydrated.

Fruits are rich in fiber, and are great for bowel movement and weight loss. It is also advised that you consume fruits whole, instead of skinned or juiced.

Tips on how to make fruits a part of your daily diet:

Since two cups of fruits are the norm, you can break this down into four servings a day; for instance, breakfast, mid day, mid evening and after dinner.

Avoid fruits from cans that mention preservatives like artificial sugar or high levels of salt, or processed fruits in the form of juices. Opt for fresh fruits as their nutritional value is higher. Try different seasonal fruits from time to time.