5 Fruits That Make You More Long

Fruit is one source of vitamins and minerals, in addition to vegetables. It is recommended for all of us to eat fruit every day. In Indonesia, based on Guidelines for Balanced Nutrition, you are advised to eat fruits and vegetables daily for 5 servings / day. The good news, the fruit you can also consume if you are in the program to lose weight.

5 Fruits That Make You More Long

What are the benefits of eating fruits?
Five servings of vegetables and fruits you might consider mostly for one day, but this is because you are not used to it. After all, fruit contains many benefits, among others:

• Sources of simple sugars, fiber, vitamins, and minerals.
• Fiber in the fruit is useful to help lower blood cholesterol and can help launch a bowel movement, so you avoid constipation.
• Fruits are also rich in antioxidants, such as flavonoids, vitamin C, and anthocyanins. Antioxidants can protect the body from free radicals that come from within the body or from outside the body, thus helping you avoid diseases, such as cancer.
• Fruit can help protect the body's cells from damage and can also help to rejuvenate the cells and tissues in the body, thus preventing you from aging.

For those of you who are losing weight, fruit may be one of the mandatory menu for you. Fiber in the fruit can keep you full longer, so you will eat less in a day.

Any Fruits that make full. Here is a list of fruits that can make you full longer.

1. Avocado
A study published by the Nutrition Journal found that eating half an avocado at lunch can help you feel full longer until late in the afternoon. In the study it was also said that 22% of women who did this felt more satisfied and 24% felt their desire decreased to eat after 3 hours than women who did not eat avocado at lunch.

Avocados contain about 13.5 grams of fiber per fruit, a considerable amount is not it? In addition, avocados also contain monounsaturated fats which is certainly good for the body. Foods high in fiber and rich in fat take longer to digest the body, so the hunger will come longer. For that, avocado is a fruit that can help you full longer. The content of monounsaturated fat in avocado can also help lower cholesterol, thus lowering your risk of heart disease.

However, avocados contain high calories, so make sure you do not take too much of this fruit when you eat it. Eating half an avocado (about 140 calories) every meal is enough for you.

2. Apple
 Apples are one fruit that contains lots of fiber and can make you full longer. If you eat 1 medium apple with the skin, you have consumed 4.4 grams of fiber. Yes, if you eat apples, do not forget to eat with the skin as well. Precisely in the apple skin contained many fibers and phytochemicals are certainly beneficial to the body.

If you want to lose weight with the help of apples, you can eat the apple first half an hour before you eat. This will help you to eat less. As Debra Wein, RD, president of Wellness Workdays says, "Fiber and water from apples will make you full, so you will eat less."

3. Pear
Like apples, pears also contain lots of fiber if eaten with their skin. One medium pears are eaten with skin containing 5.5 grams of fiber. If you are bored with apples, pears may be a substitute. In fact, the pear contains a bit more fiber than apples, so it can help you satiate longer.

4. Raspberries
Raspberries are one of the richest fruits of fiber. One glass of raspberries contains about 8 grams of fiber, this gives about 1/3 of your fiber needs per day. If every day you eat one glass of raspberries, you may be able to meet your fiber needs along with the addition of other fibrous foods. In addition to fiber-rich, raspberries are also rich in antioxidants and vitamin C, which is certainly needed by your body.

Also Read : 6 Most High Fruits Vitamin C In addition to Orange

5. Banana
In Indonesia, bananas are used to be fruit that is served after a meal. In addition to the fairly cheap price, bananas also contain many nutrients, so it can be a healthy dessert. In addition, it turns out the banana fruit is a fruit that can be satisfied because of the fiber content is quite a lot. One medium banana contains 3.1 grams of fiber. So, do not miss to eat one banana after a meal for you who are trying to lose weight.

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