10 Benefits of Vitamin C

Do you know what are the benefits of vitamin C for the body? Vitamin C enters the process of collagen formation in the body, and many others, learn about its benefits in this article.

Do you know what are the benefits of vitamin C for your body, your health and your appearance? This and more will be recognized in the following article.

Vitamin C Benefits
There are a number of reasons that highlight the benefits of vitamin C, especially taking it in the form of supplements, including:

1- Combating influenza and colds
Vitamin C is effective in preventing colds and flu and also in treating it, and many people testify to it, as the vast majority of studies support this position.

It all depends on the dosage, which should be high enough for treatment or for prevention of influenza.

2- Treatment of viral diseases
Vitamin C cures most viral diseases when used correctly. For example, Dr. Friedrich Kellner documented 60 cases of polio, which he treated with injections containing vitamin C.

The recovery was complete, and none of the children had any muscle damage.

Giving vitamin C to children before and after receiving the vaccine protects them from potential damage to the vaccine itself, and children who receive an adequate daily dose of this vitamin, are less likely to be vaccinated against viral diseases.

3 - lower cholesterol
Vitamin C lowers cholesterol levels, and cholesterol is a necessary substance for the body.According to the molecular correction approach, the cholesterol level increases when the body needs it.

Apparently, vitamin C works in a way that eliminates the body's need for high cholesterol in the blood.

4. Promote eye health
Vitamin C is present in a high concentration in all parts of the eye, which indicates that the eyes need it. Taking vitamin C effectively and quickly lowers high intraocular pressure, preventing glaucoma.

It is likely that vitamin C intake also prevents cataract, and works together with vitamin E to prevent diabetes damage to the retina.

5 - protection from the pressures of life

The highest concentration of vitamin C in the body is in the adrenal glands, where it prevents the erosion of the strength of dealing with life stress.

6. Protection from environmental toxins
Vitamin C works on:

Neutralizes or reduces the damage caused by many environmental toxins, including benzene, pesticides, nicotine, nitrates, radiation and heavy metals.
Reduces the harmful effects of smoking and alcohol.
Today, we need more vitamin C than in the past, because of the large amount of toxins in our modern environment.

7. Protect the heart and circulatory system
When there are high levels of vitamin C in the blood, the initial process of atherosclerosis can be avoided, and the combination of vitamin C and amino acid lysine can reduce plaque in the arteries.

This process leads to relief for suffering from angina, usually within ten days to a month.

8- Collagen production
Vitamin C produces collagen, the body's connective protein, and is therefore essential for the health of connective tissues, such as skin, bones, tendons, gums and blood vessels.

Because of this feature, vitamin C is necessary for wound healing and should therefore be used as a treatment before and after surgery.

9. Combating cancer
There are many features of vitamin C that protect against cancer.

10. General positive impact
Vitamin C seems to be the most important drug among the existing drugs. Almost no disease can affect it positively, but the important thing is the right dose.

How do we get vitamin C?
Before getting into the benefits of vitamin C, first start with the question arises - is it better to take vitamin C supplements? Is it enough to rely on the amount of vitamin C obtained from eating fruits and vegetables?

The answer to this question is clear: it is almost impossible to get enough vitamin C from food.

Humans are a mammal that does not produce this vitamin because of a genetic mutation, while other mammals produce vitamin C in their bodies in the amount of 40-300 mg per kilogram of body weight, and does not produce even one milligram of it.

We conclude that a person weighing 70 kg needs at least 2800 mg of vitamin C per day, even a diet rich in fruits and vegetables, provides only 10% of this amount.

The recommended dose of vitamin C
Vitamin C is safe to use, but it remains a strong substance, and safe and effective use of vitamin C requires a lot of knowledge. Each person has a different reaction, and also the needs of each person change with changes in their situation.

Before taking vitamin C, it is important to consult a specialist in the subject of medicine with molecular correction as it is important to consult a doctor before taking any medication.

Among people who are prevented from taking high doses of vitamin C:

Those who have a high iron level.
Those who have congenital deficiency in the enzyme G6PD.
Most people are able to take effective doses of vitamin C.

Warnings and risks
Now we will address some of the objections to high doses of vitamin C:

According to studies from Harvard Medical School and others, vitamin C does not lead to kidney stones, and there is no basis for claims that it harms the liver or kidneys, causes cancer, destroys vitamin B12, etc.
The recommended daily dose of vitamin C, is 60 mg, which prevents the occurrence of scurvy, but this disease appears only at the end of the process of atrophy. But the adequate dose for young people is not the same for the elderly.
It is true that a high dose of vitamin C is absorbed less compared to a low dose, but only in percentage terms.

Any larger quantity - 100% of 500 or 50% of 5000? What is not absorbed and remains in the intestine protects the intestinal cells from toxins and cancer. What is absorbed is excreted in the urine and prevents urinary tract contamination.

In conclusion, the concept of vitamin C in the public should be changed.

By Dr Mahad Shah
Ms Productions

Vitamins are important for brain health

By getting some important vitamins, the brain can maintain health and enhance its functions, as these vitamins contain many compounds and are useful for various organs of the body.

Although the brain accounts for only 2% of total body weight, it consumes more energy than any other organ, which is approximately 20% of the body's energy.

The brain therefore needs different nutrients that keep it active and maintain and enhance brain function.

The most important vitamins for the brain
Here are the most important vitamins to get for brain health.

1. Vitamin B
Vitamin B is the best vitamins for brain health, especially vitamin B12.

Since high levels of homocysteine cause impaired brain function, B vitamins are known to help maintain homocysteine levels.

B vitamins are folate, vitamin B12, and B16.

The deficiencies or birth defects in the enzymes involved in the metabolism of these vitamins are linked to

In addition to its role in homocysteine ​​metabolism, B vitamins are closely involved in cell energy production.

To get B vitamins in their various forms, it is recommended to eat peas, eggs, whole grains, milk, chicken, fish, and broccoli.

2. Vitamin C
Vitamin C can help support brain health because of its antioxidant activity.

Vitamin C is an important factor in the oxidation and reduction process of the central nervous system, linking the inadequate dietary supply of vitamin C to the negative effects on cognitive performance.

This is especially true for people with aging because vitamin C deficiency is more common in older people.

Vitamin C is available in citrus fruits such as orange and tangerines, as well as kiwi, strawberries and guava.

3. Vitamin E
Vitamin E contains a mechanism similar to vitamin C and brain health because it is also an antioxidant.

Low levels of vitamin E cause poor brain function and help protect the brain from many health problems.

There are many foods rich in vitamin E, such as nuts, broccoli, avocado, tomatoes, sunflower seeds, and olive oil.

4.Vitamin K
When we think of vitamin K, we often associate it with strong bones.

But we should also think about brain health, since vitamin K affects spongolipids, fatty acid compounds used as building materials in brain cell membranes,

Increased vitamin K intake is also associated with dietary phenytokleonone, which helps increase cognition and reduces the chance of blood clots, especially in the elderly.

Vitamin K is available in leafy vegetables such as spinach, watercress, cabbage, and broccoli.

It can also be obtained from fruits such as avocado, kiwi and grapes, as well as soybeans, eggs, meat, and liver.

Important things for brain health
In addition to previous vitamins, three key things to promote brain health include:

Exercise: The benefits of exercise not only improve physical fitness, but also help maintain brain health, cognitive strength and memory.
Sleeping well: Getting enough sleep a day is critical to overall health, as well as brain health. During sleep, toxins are removed from the brain.
A healthy diet: Different nutrients also help boost brain function, so eating different foods is recommended to get all the important elements and vitamins that are beneficial to the brain.

By Dr Mahad Shah
Ms Productions

10 Surprising benefits of sugar-free gum

The importance and benefits of breakfast

Scientific studies have proven the importance of eating breakfast, because of its many benefits on health and physical and mental activity, what are the benefits of breakfast?

Many people are unaware of the importance of breakfast.

What happens when I don't eat breakfast?
If you wake up in the morning and after many hours of sleep without having breakfast, your body's glucose reserves will run out, so you have to replenish the stock to get energy.

Breakfast improves and accelerates metabolism by about 25%.

Metabolic processes are vital processes that produce energy within the body's cells by destroying nutrients that are digested within the digestive system and converting them into energy.

The metabolic system in the body is highly developed. The frequency of metabolic processes is determined in the morning with breakfast.

In cases where we refrain from eating breakfast, the body then:
He feels nervous and afraid that he will not be fed for several hours to come.
It then reduces the metabolic frequency in order to store everything eaten, and maintains the stock in fatty tissue.
Consequently, those who go out to work without breakfast expose themselves to double damage.

The importance and benefits of breakfast
So for your body health, energy and a good working day, we have some reasons to have breakfast every morning. Breakfast gives you the following:

1- Energy
A healthy and nutritious breakfast is the source of energy needed to perform body functions on a new morning.

Studies show that people who used to start their new day with breakfast are more alert, more focused, have better memory, and have a better mood.

2-Proper intestinal activity
People who are used to breakfast have a healthy bowel activity and suffer less from constipation.

It is recommended to eat healthy foods such as fruits, vegetables, whole grains, low-fat dairy products, soy milk, nuts and others.

If we choose morning cereals as a key ingredient in breakfast, it is preferable to choose high-quality whole grains, especially since these cereals are rich in fiber, which helps to increase the movement and activity of the intestine properly.

3. A more varied diet
People who used to eat breakfast may work all day to eat a variety of foods, thus increasing their consumption of some of the nutrients necessary to maintain their health.

4. Maintaining weight
People who skip breakfast tend to eat more at the next meal and eat more snacks during the day in order to calm their hunger.

Moreover, physiologically, the body tends to store less fat when eating smaller meals and avoiding very long interruptions between meals.

Scientific studies have shown that people who used to eat breakfast have less body weight compared to people who do not eat it.

5. Healthier children
Studies show that children who give up breakfast are more likely to be obese and obese, compared to children who are keen to eat breakfast.

Other studies indicate that children who eat breakfast regularly excel in educational attainment, and have a high ability to solve problems, along with the emergence of a sense of creativity and have a strong memory.

6 - Learn the habits of proper nutrition
It is advised to teach children healthy eating habits at an early age, and to teach them the importance of listening to the body and responding to its physiological needs.

For example, in the morning, we should offer them a variety of healthy foods such as fruits, vegetables, whole grains and more.

7 - timing of breakfast
It is important to provide the body with the energy necessary to carry out daily activities, but we should provide breakfast to meet the needs of the body and a sense of hunger, in general, it is always advised to listen to the body and eat when hungry.

Morning food needs vary from person to person, so you can eat breakfast early or late, or a large amount or small, depending on the physiological needs of each individual.

By Dr Mahad Shah -
Ms Productions

Maintain a healthy lifestyle at the university!

After successfully passing the entrance exams, renting accommodation, you also have to take care of your health. In the following article you will find all the information to maintain a healthy lifestyle during college!

Undergraduate students reach the seats with good physical fitness. But sitting for long periods is devastating and can quickly change your physical condition. Due to the lack of physical activity in the population of the western world, a new term - Exercise Deficit Disorder (EDD) has emerged - reflecting the very poor state of the population where lack of physical activity contributes to many diseases.

A sitting and idle lifestyle (as most college students are expected to develop) is a very important health problem and therefore it is important to find ways to make them more active, not only by doing artificial physical activities, but also by increasing daily activities such as walking to university, cycling Aerobic, climbing stairs, park the car away from the classroom, and anyone traveling by public transport - get off one stop before the final stop. All this for walking at least 10,000 steps a day.

In addition to the great importance of physical activity, it is also important to maintain healthy eating habits, such as those that promote the maintenance of health and healthy body weight and contribute to improving cognitive abilities.

Principles of Nutrition for University Students:
 Make sure to eat breakfast in a healthy lifestyle
Breakfast is the most important during the day. Studies have found that adults who skip breakfast are at a higher risk of developing chronic diseases such as diabetes. Likewise, there was a relationship between leaving breakfast and low concentration, low educational attainment, lack of exercise and malnutrition. It also proved that people who left breakfast were hard for them to make up for their body deficiencies and eventually compensated for this by increasing fat consumption.

The nutritious breakfast contains the main food groups which include, among others, specific grains (whole wheat bread and whole grains), low-fat proteins (milk, milk and eggs), vegetables and fruits. It is not recommended to eat cakes, pastries, sweetened cereals, sweetened beverages.This leads to a sharp rise in blood sugar, which then leads to a sharp decline which leads to an inability to concentrate and increase hunger.

 Prepare in advance and avoid fasting during the school day
There is a tendency to buy time, either by leaving breakfast or by not preparing food for the whole day. Failure to prepare in advance leads to unpleasant scenarios, or fasting until you go home and then eat a very large meal, or eat in the cafeteria. Fasting for a few hours has many evil. Fasting causes a decrease in blood sugar levels, after which we feel weak, tired, unable to concentrate, a decrease in the utilization of fatty acids as an energy source, an increase in stress hormones and increased appetite. In this mode it is very difficult to continue to perform optimally within the school day.

It is also not recommended to eat a large meal after a long fasting because the consumption of excess calories at once will weigh on the body systems and contribute to the accumulation of fat in fat tissue. It is important to take care to eat every 3-4 hours, digestion and absorption of food takes about 3-4 hours, hence it after 3 hours of eating sugar levels drop. In order to restore balance it is recommended to eat every such period.

Consume already nutritious foods
It is recommended to arrange food in advance according to the daily program. It is recommended that the food be of high nutritional value and rich in dietary fiber, which contributes to a sense of satiety for a long time. Examples of foods that prefer to eat a sandwich of whole bread, vegetables, fruits, cold salads (Caesar salad, Greek salad, tabbouleh, etc.).

In the cafeteria: in order to maintain a healthy lifestyle, it is recommended to reduce the purchase of food from the cafeteria.The food served in the cafeteria is usually of low nutritional value and high calories and fats, such as: shawarma, processed meat, pastries, desserts, sweetened drinks. If you have already entered the cafeteria, it is recommended to buy salads, sandwiches and yogurt.

Before the exam: In order to maintain concentration for a long period of time during a long exam, it is recommended that the person is in a state of fullness, and eat a nutritious meal about two hours before the exam, and near the beginning and during the intake of available carbohydrates that provide fast energy that helps maintain Attention and focus, such as - dried fruits, fresh fruits and granola carvings. In addition, drinking coffee half an hour before the exam to increase alertness.

The academic study period is an important period in shaping the future of the student, and maintaining a healthy lifestyle during this period will certainly benefit his performance and achievements.
By Dr Mahad Shah-Monday, November 4, 2019
Ms Productions

What will happen in the body when you stop eating bread?

Bread has many health benefits, but it is not recommended to overeat it because it causes weight gain, and at the same time many effects can occur in the body when you stop taking it.

Many people think that stopping eating bread will help keep you healthy and lose weight.This is a misconception, since carbohydrates in general and bread in particular are important foods the body needs.

The benefits of stopping bread
Learn about the most important things that can happen in the body when you stop eating bread.

1. Water loss
When you stop eating bread, you'll notice that you lose weight quickly, but that doesn't mean you lose fat, but water.
Carbohydrates are stored in the body in the form of glycogen, and once the body consumes stored carbohydrates, you will lose large amounts of water

If you want to get a quick result from the application of the diet, you should reduce the amount of carbohydrates you get and daily, and bread is one of the most prominent types of carbohydrates that are consumed daily.

When you stop eating bread, the body begins to use the carbohydrates that it has stored, it will get rid of the water in it, as if you press a sponge filled with water, what you lose is water, and the sponge remains the same.
Once you return to eating bread and carbohydrates in general, you will regain the water you lost.

2. Feeling tired and exhausted
Carbohydrates are the first source of energy in the body, and white bread is a fast-digesting carbohydrate, causing rapid increase in sugar in the body and thus a sense of energy.

Reducing the usual amount of bread or stopping it will make you feel tired, tired, and lazy.

Flu-like symptoms
Lack of carbohydrates in the body also has an effect on the level of glycogen in the body, which results in symptoms similar to the common cold, such as fatigue, severe weakness, nausea, drowsiness and body pain.

4. Constipation
Various types of carbohydrates, including bread, contain fiber that helps in the process of digestion and get rid of constipation.

Stopping it can hinder digestion and make it difficult to defecate, especially if you're not used to fiber-rich vegetables.

5 - mood swings
Carbohydrates help raise levels of the mood-regulating neurotransmitter serotonin, often called the “good feeling hormone.” The higher your brain content, the better you feel.

Conversely, when its levels fall, you will experience mood swings that you don't know.

6 - a lot of other nutrients
When you don't eat bread, you'll be looking for other alternatives like pasta and rice, which are more obese than bread.

Nutritionists often prefer to include bread in their daily meals rather than rice and pasta, especially brown bread.

Also, not eating bread will make you feel full quickly, and you will look for other alternatives throughout the day to eliminate hunger, and may resort to eating the most harmful to health.

If you replace bread with proteins that contain fat, you increase your risk of heart disease.

Healthy tips for eating bread
To get the benefits of baking without causing weight gain, follow these tips:

Eating a small amount of bread: The meal should contain different elements that do not cause weight gain, so eat them mainly with a little bread.
For example, at lunch, a bowl of vegetable salad and a piece of protein with one slice of bread are recommended.

Choosing the lowest calorie bread: It is made from brown flour, as white flour causes a significant increase in weight.
Distribution of bread throughout the day: preferably a slice of bread at breakfast, a slice at lunch, and a slice at dinner, provided that meals early in the day, and the last meal during the day at the seventh maximum 7.

By Dr Mahad Shah - Saturday, November ,2, 2019
Ms Productions

Foods that cause low energy levels

Foods control our health greatly. There are foods that help to increase the level of activity and energy in the body, and others that cause a decrease, which we must reduce.

If you feel lethargy and have low energy levels, these foods may be responsible for this, so you should reconsider and avoid them as much as possible.

1- Breakfast cereals
Many people think that the best breakfast for adults and kids is breakfast cereals, but not all of them are perfect for starting your day.Grain that contains a lot of sugars can harm your health.

Of course, sugar raises energy quickly, but this does not last for a long time, and quickly rise in the level of sugar in the blood, and when this happens, it occurs a disturbance in the parts responsible for alerting the brain, and thus lose a great deal of energy.

Therefore, you should choose healthy types of breakfast cereals that do not contain a large amount of sugars.

2 - Energy drinks
Many people believe that energy drinks are the ideal way to rejuvenate daily activity, but in fact this is a misconception.

Energy drinks are made for short-term work, filling the body with caffeine and sugar for a while, and the person feels energized and energized, but then blood sugar will drop more than before.

Thus, the body becomes tired and less active and energy later.

3- White bread
There are many types of bread made with white flour, which are advised to avoid and replace them with brown bread.

Carbohydrates made from white flour cause a very high blood sugar level, which then drops dramatically.

Whole grain bread and wheat take a long time to be absorbed, keeping energy longer.

Fried foods
Fried foods saturated with oils and fats take a long time to be digested, so the body needs to work hard to transfer blood from limbs to organs, leaving the body less energy for 6 to 8 hours.

This applies to various foods that are slow to digest, such as foods that contain harmful fats, which consume the energy of the body during digestion rather than converting it into energy.

5- Caffeine drinks
If you drink drinks that contain a moderate amount of caffeine daily, it will be beneficial to health and boost your energy.

But if you become dependent on caffeine for energy, especially in times of sleep, it will harm your body because it reduces your desire to sleep, and therefore do not get enough of it, and this of course will lead to low energy.

6. Low-calorie foods
If you ration your calories too much on a daily basis, your brain will signal hunger, slowing your metabolism and lowering your energy level.

It is best to eat the right amount of foods at regular intervals, and not to neglect any of the basic meals, or wait until you feel very hungry.

7. Low iron foods
Iron helps convert calories into energy, so when it decreases your diet, it will reduce your body's energy levels and increase your fatigue and lethargy.

Therefore, it is recommended that your daily diet contains the right amount of foods containing iron, such as leafy vegetables, meat, liver and seafood, in addition to nuts, dried fruits and dark chocolate.

by DR Mahad Shah
Ms Productions

Benefits of vegetables for your body health and immunity

A diet rich in vegetables may reduce the risk of stroke, cancer and many other ailments. Learn about the benefits of vegetables now.

Eating vegetables is not limited to those who aspire to lose weight or maintain it! Perhaps it has become very obvious to you that the benefits of vegetables make it a necessary food during the day, and that it should be the first priority of your daily dishes.

Those who eat vegetables and fruits as part of their daily diet were found to have a lower risk of many chronic diseases. So the USDA's recent recommendations are that half the healthy dish should contain vegetables and fruits.

So here we will talk to you about the most famous benefits of vegetables for your body that may encourage you to eat:

Superfoods and a source of vitamins and minerals
Vegetables are a rich source of many nutrients important to the body and to strengthen its immunity, it is a source of dietary fiber, and for many important vitamins and minerals such as: vitamins A, E and C, potassium, magnesium, calcium, iron, folic acid, and other antioxidants and plant compounds important for immunity the body.


Some types of vegetables come under the name of super food, as many studies have shown that some of them are important in strengthening immunity and contain special substances and strong compounds in the fight against free radicals and infections and the prevention of cancer and other chronic diseases, and one of the most famous examples Forth: broccoli, tomato, garlic, spinach.

Helps in weight loss
Vegetables are low in calories and fat.In contrast, they are a high source of dietary fiber and water, which requires an important element in dieting programs or any healthy diet that targets weight loss.It will help to increase the feeling of satiety and fullness of the stomach, thus reducing the volume of meals eaten during the day.

It is usually advisable to eat a dish of vegetable salad before the main meals or even during snacks to overcome the feeling of hunger and to serve the goal in the descent or maintain weight.

Promote digestive health
Thanks to the high dietary fiber contained in vegetables, they are very important in promoting digestive health, digestion and excretion.

Contributing to prevent constipation and thus prevent some health problems such as hemorrhoids.

In addition, many studies have shown that eating vegetables, especially leafy vegetables, contributes to the prevention of cancers of the digestive system, especially colon cancer.

Vegetables are also the source of a number of important and essential minerals in the bowel movement and work, such as potassium, magnesium and calcium, so eating enough vegetables means to promote the work of the bowel and movement.
Help prevent cardiovascular disease
Eating meals rich in vegetables and fruits as part of a healthy diet may reduce the risk of heart disease, heart attacks and stroke.

Vegetables, especially sweet potatoes, beans, tomatoes, beets and spinach, are a source of potassium, an important ingredient for lowering and controlling blood pressure.

The high fiber content of vegetables is also helpful in lowering blood cholesterol levels, thereby reducing the risk of atherosclerosis and related vascular disease.

The vegetable content of minerals important for the work of the heart, muscles and blood vessels contributes to the promotion of heart health and blood circulation, it is a source of iron and folic acid important for the work of red blood cells and composition, and contain both potassium, magnesium and calcium, which are important minerals in the maintenance of the heart rate and arteries.

Prevention of diabetes
The high fiber content of vegetables makes it important to regulate blood sugar levels and maintain them at normal rates, and many studies have shown how important they are in diabetic diet and nutrition.

In a recent study, eating about nine servings of vegetables a week reduces the risk of type 2 diabetes by about 16%. This was explained by the fact that vegetables are a source of magnesium, a very important element in regulating glucose levels in the body.

Important for pregnant and fetus
Eating a variety of vegetables is very important for both pregnant and fetus, it is a source of folic acid, especially dark green, and it is known how important folic acid for women during childbearing age, as it should according to the recommendations to consume at least 400 micrograms per day, this contributes to the prevention of abnormalities Embryos, neural tube defects and brain development.

Vegetables are also a source of calcium, which is important for strengthening bones and teeth, potassium and magnesium, which are important for several vital processes in the body, and prevent pregnant women from convulsions, and some health problems that are prone to such as the formation of stones in the kidney or bladder.

Its immune-enhancing antioxidant content, Vitamin A helps promote healthy skin and eyes and prevents infections, and Vitamin C, which heals wounds, promotes healthy gums and joints, and promotes iron absorption in the body.

The high fiber content of vegetables contributes significantly to the prevention of constipation and hemorrhoids.

It is an important ingredient in plant nutrition
Vegetarians rely mainly on vegetables to consume vegetables. They are a major source of many minerals and vitamins, especially minerals they cannot eat from animal sources, especially iron and calcium.

Vegetables, especially dark leafy ones such as broccoli, spinach and mallow, are considered a high source of iron. Calcium is a very important source of bone health, teeth, heart and nerves and muscles.

Recommended daily intake
Some people think that vegetables contain a few calories and a lot of benefits and therefore no harm to eat at any time and in any number!

Of course, this belief is wrong. Even high-fiber vegetables and liquids are a source of calories, proteins, carbohydrates and a small percentage of oils. Therefore, there are recommendations on the rations allowed to eat them in order with the rest of the food groups and according to the needs of each individual calories.

It is usually recommended to eat one to four cups of vegetables a day according to the Dairy Council of California, as we mentioned earlier depends on the number of calories you need daily.

By Dr Mahad Shah
Ms Productions

For fruits between benefits and harms: these are the facts
Although fruits are generally healthy, some say that you should eat them by certain rules in order to avoid any possible damage to them.

Although everyone knows that vegetables and fruits in general are very healthy and useful, but many experts have begun to note recently that they may have negative effects on health, especially because they contain high levels of sugar.

Here are some facts:

Pros of eating fruits
Here are some positive things you should know about fruits in general:

Sugar is harmful, but… what about fruit sugar?
There is a lot of evidence of the harmful effects of sugar and its many disadvantages, including table sugar and fructose sugar.

But this is completely wrong because fructose becomes harmful only if it is over-consumed, and it is impossible for a person to eat too much fruit that causes excessive fructose levels.

2- Fruits are rich in fiber and water and need to chew!
Fruits are rich in dietary fiber and water, and they need time to chew and swallow, making their fructose content gradually enter the liver.

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The gradual introduction of fructose into the liver makes it easier for the body to deal with sugar so as not to cause any harm to the body.

Fruits are especially saturated.For example, a large apple can make you feel full enough, making you crave less afterwards.

3. Fruits are rich in vitamins, minerals and antioxidants
Fruits contain many important and essential nutrients, of fiber, vitamins, minerals and various antioxidants.

It also contains a special type of fiber, which has many benefits, such as lowering cholesterol, and reducing the ability to absorb carbohydrates.

Fruits are generally high in vitamin C, potassium and folic acid, which most people do not get enough of.

There are hundreds of species of fruits in nature, whose contents differ from food and vary from fruit to fruit and dramatically!

4 - eating fruits may reduce the chances of some diseases
Several studies have shown that eating fruits regularly may significantly reduce the chances of developing certain diseases, such as:

Heart disease especially strokes.
Diabetes, only in women.
Interestingly, some experts tend to analyze the results of these studies as not specifically related to fruits.

Rather, the reason for reducing the chances of infection is because people who regularly eat fruits tend to adopt a healthy lifestyle that is more smoke-free and full of activity.

5 - eating fruits helps to lose weight
One of the most important things about fruit consumption is that it is heavily saturated, especially oranges and apples, which are even more saturated than eggs!

So when you eat apples and oranges regularly, you often feel full enough to eat other foods, so this contributes to your long-term weight loss.

Fruit damage: does it really exist?
Although fruits are generally considered healthy, there are cases that may make them harmful to some, including:

People with fructose intolerance, eating fruits can cause many digestive problems.
People who follow a ketogenic diet, or a low-calorie diet.
Eating fruits in the form of juice or even eating dried fruits may not always be wise, especially juices on the market that they say are natural but contain harmful added sugar.

Even if the juice is completely natural, it contains in its liquid form a large amount of natural sugar, and it is free of fiber, which makes drinking large amounts of it is easy.

If you put the whole fruit in the blender instead of squeezing it, it may be somewhat better.

By Mahad Shah
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