Health Care

Home remedies to control appetite

The urge to eat or hog on food, even when you are not really hungry and just want to treat your taste buds is a way to overweight. At some point in time, it is better to suppress the appetite for a healthy lifestyle and to safeguard you from unwanted health complications. The increased appetite can be due to various reasons such as depression, unhealthy lifestyle, stress, anxiety and emotional factors. Increased appetite may result in hyperthyroidism, hypoglycemia, and diabetes. An increased appetite may last for a few days or can become a part of your life. Hence, it is better to control your appetite by strictly following few home remedies.

Home remedies to control appetite naturally

Apple for appetite

Apple is rich in fiber. It is high in water content too. These two factors are enough to control the urge of eating more. The fiber keeps your stomach filled for a long time. Apple contains pectin, which helps cut down few calories and also helps to control the blood sugar levels. Apple is a good snack during evenings or even in the morning. Chew the apple properly, and it is good to eat apple than preferring a juice.

Yogurt to prevent appetite

Yogurt is the best source of protein to suppress appetite. It contains large amounts of calcium to control hunger pangs. It also helps your body to keep going the whole day. It has fat burning potential. Yogurt reduces weight on daily consumption. The thick, creamy texture of yogurt can be added to some fruit while preparing snacks in between meals.

Flax seeds good for health

Flax seeds are rich in fiber, Omega 3 fatty acids and protein. It helps in suppressing the appetite and stays content for a long time.  You can sprinkle flax seeds on your food. Flax seeds are good for health as well as hair. Omega 6 fatty acid increase appetite level and also suppresses hormone cholecystokinin. Add one tablespoon of grounded flax seeds in the morning shake or smoothie that increases the nutritional value.

Avocado keeps you healthy

Avocado is the best food that helps to suppress appetite. It helps to reduce the urge to overeat. Avocado is rich in heart healthy monounsaturated fatty acids and is soluble fiber. Avocado takes long time to digest and provides a feeling of fullness. It consists of oleic acid that helps to weight loss and suppress appetite. Avocado is a creamy fruit that is high in calories and fat.

Oatmeal best food to reduce fat

Oatmeal in your breakfast keeps you full for a long time. It contains both soluble and insoluble fiber, helps in increasing an appetite regulating hormone. It is a slow-digesting food, regulates blood sugar and insulin levels and speeds up the fat burning process. Oatmeal helps in lowering the cholesterol.

  • You can just cook oatmeal in water and a little milk and honey. You may also add a bit of cinnamon powder.

Eggs great fat free diet

Eggs are a great source of protein and saturated fats. It can help you cut down on your snack between meals. Hence, eating an egg in the breakfast can help you suppress your morning hunger at bay. Eat more of egg whites than the yolk, as egg white is a low calorie diet and fat free.

Green tea for weight loss

Green is rich in nutrients, zinc, Vitamin C, carotenoids, chromium, minerals, and selenium. Green tea is the most powerful and easy remedy for appetite. Green tea is rich in phytonutrients like EGCG that increases the hormone cholecystokinin. It helps you to stop mindlessly snacking in between meals to suppress appetite. Green tea slowly raises blood sugar and prevents high insulin that is due to the presence of catechins. It helps to stable blood sugar levels that will stabilize hunger cravings. Drink 3 – 4 cups of green tea in a day control cravings as well as promote weight loss.

Leafy vegetables to control appetite

Leafy vegetables are rich in fiber and water; it keeps the stomach filling for a long time and curbs hunger. Green leafy vegetables are rich in nutrition. Vegetables such as kale to spinach are fibrous greens that are delicious and definitely keep your hunger at bay. These are low calorie too, and good for health. Spinach, collard, asparagus can be used in salads. These vegetables are nutritional in nature.

Cayenne pepper increases metabolism

If you are someone who likes to eat spicy foods, then prefer adding cayenne pepper to your dishes. It helps to burn the fat and helps to reduce weight. Most of the people used to have hot and spicy food, but too much spicy is not good for health. Spicy food such as cayenne pepper helps to feel fuller longer as it contains a compound called capsaicin. This increases metabolism in your body and helps to burn fat and calories. This has a faster rate to lose weight more quickly. Eat raw cayenne pepper, cooked, dried or powder to increase metabolism. Drink freshly squeezed half lemon juice and drink it in between meals.

Carralluma extract to reduce body fat

Carrallium fimbriata is an edible cactus plant that is used to suppress hunger and increase endurance. An individual has 1 gram of carralium extract per day for 60 days can reduce weight and waist. Diet and regular exercise were not controlled in need to determine how effective this herb is at appetite suppression and whether it can cause side effects.

Sweet potatoes for appetite treatment

Sweet potatoes contain starch that resists digestive enzymes and make you feel full. Sweet potatoes are rich in Vitamin A and C. Sweet potatoes can be used in different forms of preparing food. You can prepare different recipes with them and enjoy eating.

Dark chocolate to be healthy

If you are someone who goes bonkers about chocolate, this adds up to your weight. Try to eat dark chocolate whenever you have an urge to eat chocolate. The bitter taste of the dark chocolate lowers the appetite. The citric acid present in dark chocolate helps slow digestion, making you feel full for a long time.

Psyllium fiber benefits

Eating a diet high in fiber can reduce your risk for heart disease and diabetes. It is used to make fiber supplements that help to reduce appetite and promote feelings of fullness. This effect on hunger and balanced glucose levels will improve the response of insulin. It transports glucose to your cells and reduce high cholesterol levels that lower high blood pressure. But excess fiber can cause digestive side effects.

Vegetable juice for appetite

Vegetable juice fills you up. Take a glass of vegetable juice before dinner, this helps to cut down your appetite. It helps you eat less, however, keep in mind to take low-sodium varieties.

Pistachios reduces fat

Pistachios contain cholecystokinin, which reduces the appetite or kills the urge to eat. The chemical present in it will reduce fat in your body and control on overeating. If you eat it, it helps you feel full of stomach, so that you cannot eat any more.

Almonds for craving

Almonds contain healthy fats like polyunsaturated and mono – unsaturated fats, which kills the urge to eat more. They are rich in fiber, which again takes time for digestion. Almonds are good for the heart. Almonds prevent overeating and keep you healthy with low cholesterol levels. Almonds are rich in appetite killing fiber that takes time to digest and prevents hunger craves. Eat ¼th cup of almonds daily in between meals that gives a strong craving to eat. These are roasted and or soaked with almonds rather than sugar coated or salty ones.

Exercise to be fit

Exercises such as high intensity equipped ones generate hormones that lower the appetite. Walks, cycling, Zumba are a few types of exercises you can rely on. The exercise of one hour every day is good and makes to stay fit. This is the best way to treat appetite and makes you feel free and refresh.

Caffeine helps to suppress your appetite

Coffee is a popular thing for most of the people who are busy in the mornings. Caffeine is the best way to suppress your appetite that can reduce your desire to eat. Coffee aids in weight loss and includes the diuretic effect that has on the body and thermo genesis the stimulation.

Low calorie beverages to reduce appetite

Low calorie beverages such as diet soda and tea can satisfy when something is sweet and is desired. You can add a sugar substitute to your tea that makes a healthy beverage. You may fend off cravings with high calorie desserts. This is the simple appetite that suppresses strategy in chewing gum. Thus, a piece of chewing gum can add a few calories and also give you a shot of flavor while keeping it into your mouth.

Main course

How to cook palak moong dhal fry

Palak moong dhal fry is a popular vegetarian recipe with spicy and delicious taste. Palak moong dhal fry is the popular recipe with nutritional values and it is easy to cook at home. This fry is served with cooked white rice. Now let us learn how to cook palak moon dhal fry.


  • Moong dhal- 1cup
  • Palak leaves- 1 bunch
  • Chopped ginger- ½ spoon
  • Green chillies- 2 long halves
  • Water- 3 cups
  • Onion slices- ¼ cup
  • Oil- ½ cup

For tempering:

  • Urad dhal- ½ spoon
  • Jeera- ¼ spoon
  • Channa dhal – ½ spoon
  • Mustard seeds- ½ spoon
  • Dry red chillies- 3 broken
  • Curry leaves- 1 spring


Step 1: Soak moong dhal in a bowl for 20 min.

Step 2: Heat three spoons of oil in a kadai, add palak leaves, chopped ginger, green chillies, soaked moong dhal. Mix it well.

Step 3: Add some water and cook it for 15 min.

Step 4: Heat oil in a pan, fry onion slices till it turn to brown shade.

Step 5: Add urad dhal, channa dhal, mustard seeds, jeera dry, red chillies and curry leaves for tempering. Fry them for 2min.

Step 6: Pour tempering in cooked dhal and leave it for 5min.

Step 7: Off the flame and serve in a plate.

Enjoy the taste of vegetarian recipe palak moong dhal fry!!!


Tips on fat releasing foods

Do you want to lose weight which is in your mind, then running the whole day on the treadmill after over-eating unhealthy food won’t work to lose weight?

You need to make some changes in your lifestyle; your goal to lose weight will not be achieved. As there are many hoax assurances available in the market for fast weight loss, most of them are dangerous and unreal. The key to weight loss, besides exercise and diet changes is boosting your metabolism. The best way to kick start your metabolism is by including some fat burning foods in your regular diet.

Today, Priya Kathpal – Nutritionist, Mumbai, shares a list of fat burning food items to make your weight loss program more simple and effective.

You were tired of working out with no payoff, or counting calories and still not losing weight? Here we have tips on fat releasing foods.


All of you must have heard that calcium helps to strengthen bones and teeth. Not only has that but calcium also helped to control hunger pangs. Consumption of dairy products and other calcium rich products have low fat mass in their body and have more control over appetite. Hence, consume more of calcium rich products to shift your body to a fat burning mode.


Walnuts consists of omega-3 fat alpha-linolenic acid and mono-unsaturated fats. Mono-unsaturated fat helps to burn a large amount of fat and boosts the metabolism at the same time. You need a handful of walnuts to reduce weight in a healthy way. It is also one of the healthiest nuts available.


Best food for protein intake for vegetarians is beans. Beans are low-fat, low glycemic index and high – fiber and protein. It is the best fat burning food as it provides great a metabolic environment for releasing and metabolizing fatty acids.


Consumption of apple everyday also assists in reducing fat cells in the body as an apple a day keeps the doctor away. The skin of the apple possesses great magical properties of weight reduction. The presence of pectin limits the absorption of fat by the cells and also releases fat deposits through its water binding property.


Eggs are one of the best fat burning foods available. The yolk present inside is very essential to burn fat and calories. Besides, eggs are packed with essential fatty acids and protein, which definitely makes it a great combination for fat burning.


Ginger has many magical properties. It helps to relieve increases blood flow, reduces inflammation, digestive problems, and aids muscle recovery. Ginger in your diet as it helps to boost calories and fats so if you are on a weight loss program.

Green tea

Green tea presence of anti-oxidants EGCG creates as a suitable environment for metabolism in healthy people. It also possesses anti cancer and cholesterol maintenance properties.

Hot peppers

Hot peppers will help to speed up your metabolism by burning fat and calories at a faster rate, albeit for a short duration after meals. The presence of capsaicin helps to provide short-term stimulus to your body by releasing stress hormones. This process helps to boost your metabolism and hence burns calories and fats.


Oatmeal is a slow-digesting crab which helps to keep blood sugar and insulin level at its minimum whilst fastening the fat burning process. Due to its slow-digesting crab property it is a must have food for every individual who wants to reduce some pounds.


Water is the most important element needed by your body. Though it’s not a food, drinking enough water is essential – says Priya. Sometimes we also mistake thirst pangs for hunger pangs and end up eating instead of drinking. Hence, it is essential to drink adequate amounts of water as it is helpful for fat loss.

Health Care

How to get rid of acidity problem with home remedies

Many people are suffering from acidity at some point in our lives. Nowadays people are more attracted by outside foods at restaurants to eat fast foods, pizza, burger, snacks, bakery items, sweets etc., either is that extra sweet at a family function or that spicy samosa during tea break. What may be the reason, acidity can be quite an uncomfortable experience and sometimes we are left with no option but to reach out for that bottle of antacid.

There are many possible causes for your upset stomach. Many of us eat too much or eat too fast. We don’t eat enough fiber. We skip meals and then subject our systems to a gigantic plate of food.

Gas production is a normal part of the digestive process and, unless it’s excessive, usually indicates a healthy intake of fiber and a well-functioning digestive tract. Most foods that contain carbohydrate may be anything from beans to bagels that are not completely broken down during digestion, so the resident bacteria in your intestines take over, producing gas as they complete the digestive process. A normal person passes gas about 14 times a day, releasing about a half liter of gas in the process.

Causes of stomach upset

Your stomach is upset due to something you ate or drank. This may be due to food poisoning, overeating & drinking and eating certain types of foods.

  • Food poisoning is due to the reason that the food becomes contaminated with viruses, bacteria or parasites; it can cause upset stomach, nausea, vomiting or fever.
  • If you eat or drink too much, you can get indigestion or an upset stomach due to overeating and drinking.
  • Eating certain types of foods like greasy, spicy or fatty foods that can sometimes cause indigestion or an upset stomach.
  • Eating too fast or eating on the run, emotional stress and travel
  • Smoking, too much alcohol or caffeine
  • Upset stomach can be a sign of a medical issue, such as gastro esophageal reflux disease, ulcers, lactose, intolerance, irritable bowel syndrome and intestinal infection.

Home remedies to prevent gas and digestive problems

Chew thoroughly

More chewing helps your stomach acids do their job more effectively and can dramatically reduce the bacterial gas that gets formed. Chewing is even more important when you’re eating vegetables and high fiber foods, because they are more difficult to breakdown in your mouth and stomach. You need to grow accustomed to chewing each bite of food more than you did for processed foods.

Take smaller bites

Taking smaller bites can help ensure that large chunks of food do not reach your intestine undigested. People who take smaller bites also tend to eat slowly, which helps prevent overeating and another cause of poor digestion.

Drink plenty of water

Drink more water, non-carbonated liquids and clear soup, but avoid soda and beer. If you do drink a beverage like beer, pour it in a glass first to let some of the fizz out.

Cut down on certain foods

The major causes of intestinal gas are what we eat and drink. Although everyone is affected differently, the foods that cause problems are usually those high in fiber or carbohydrates, which are hard to digest. Some of them include beans, peas, whole grains, cabbage, grapes, plums, raisins, corn, onions and soft drinks. We have also foods that contain milk or wheat can cause discomfort for people who are intolerant to them.

Eat foods rich in fiber

Fiber encourages passage of material through the digestive system and gives the correct consistency and bulk to stools. You should consume at least 30g of fiber per day. A balanced diet that is rich in fiber may reduce the risk of developing diverticular disease, heart disease or colorectal cancer.

Incorporate fermented dairy products

Certain probiotics, or the good bacteria that is found in dairy products like yogurt and cottage cheese, may improve intestinal function and overall digestive health and benefit health conditions such as gastroenteritis, irregularity, irritable bowel syndrome and inflammatory bowel disease.

Exercise and manage stress

Regular cardiovascular exercise helps to strengthen the muscles of the abdomen and reduces sluggishness by stimulating the intestinal muscles to push digestive contents through your system.

Stress effects the nerves of the digestive system and can upset the intricate balance of digestion. In some people stress slows the process of digestion, causing bloating, pain and constipation while others may need to frequently empty their bowels and the stools may be more loose and watery. Stress may worsen some conditions such as peptic ulcers or irritable bowel syndrome.


Super foods you should eat

Many of these super foods are delicious too. Super foods generally contain both exceptional amounts of healthy nutrients and exotically named compounds that do indeed do superhero-like things, such as prevent cancer.

Super foods are nutrient that pack large doses of antioxidants, polyphenols, vitamins and minerals. Eating them may reduce the risk of chronic disease and prolong life and people who eat more of them are healthier and thinner than those who don’t. Eating well is one of the nicest things you can do for yourself.

Super foods are like fruits, veggies and whole grains that promise everything from a wrinkle-free existence to everlasting life. Super food can refer to any nutrient dense food, which explains why it gets thrown around so often. Some foods like Acai berries and tomatoes are super legit and good for you both inside and out.


Tomatoes contain high amounts of potassium, fiber, vitamin C and Lycopene, which an antioxidant rarely found in other foods. It protects the skin against harmful UV rays and prevents certain cancers and lower cholesterol. These help fight free radicals and brighten skin. Tomatoes play a starring role, which clarifies the skin and boosts radiance with help from the vine-ripened fruit.


Berries are full of phyto-nutrients that neutralize free radicals. Instead of simply sprinkling blueberries in your yogurt, try this warm banana blueberry bread right out of the oven. The antioxidants in these berries may also protect against cancer and reduce the effects of age related conditions such as Alzheimer’s disease or dementia. These are best in their raw form; the tiny berry’s fibre content is also great for reducing cholesterol.


Kale contains a type of phyto-nutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. The phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances. The leafy super food is loaded with sulphur and fiber; both great detoxifiers that help keep the liver healthy.

Eating your greens doesn’t have to be a chore. Try it in smoothies, pestos or create a sweet and savoury meal like a cumin roasted beets, kale and feta salad. It helps to maintain normal blood clotting that improves the immune system and is a great diet food that’s full of nutrients but very few calories.


Beans an excellent source of fibre and are chock full of protein, which promotes a healthy heart. Powerful vitamin B6 in beans is great for reducing skin inflammations. A cup of beans packs 15 grams of protein, with none of the artery-clogging saturated fat found in meat. Plus, they’re full of heart-healthy fiber, antioxidants and energy boosting iron.

Coconut oil

The multi-purpose health food is garnering a lot of attention. Fatty acids help strengthen the skin’s connective tissues, reducing the appearance of fine line. Because it’s so pure, coconut oil acts as a great moisturizer and can improve the lipid content of your skin. The medium chain fatty acids found in coconut oil have anti- bacterial and antifungal properties, which can help skin, ward off infections and breakouts. Coconut oils is also used in oil pulling, the activity of swishing oil in your mouth for 20 minutes to draw out the toxins. It’s an oral health savior, ingested, it boosts metabolism, stabilizes blood sugar levels and kills bacteria.


Calcium helps build strong bones and prevents osteoporosis. Calcium helps with weight loss. More than half of women in their 20s get less than the 1,000mg of calcium they need daily to do that. Here is the calcium levels recommended for adults as follows.

  • Age 9 to 18 — 1,300 mg
  • Age 19 to 50 — 1,000 mg
  • Age 51 and more — 1,200 mg

Dark Chocolate

Dr. Avviva Romm, President of the American Herbalists Guild, says that the high antioxidant levels make it a perfect indulgence. It’s just like chocolate to crash the party, but it’s no mistake that the dark variety confers health benefits. Chocolate is high in flavonoids, substances that have been shown to improve blood flow, suppress cough, improve memory, and give you hydrates smooth skin. Dark chocolate is packed with antioxidants and can lower blood pressure. The darker it is, the lower the fat and sugar content. It is recommended that you look for chocolate with 60% or higher cocoa content; the darker, the better.


Oats are rich in fiber and rich source of magnesium, potassium and phytonutrients. They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Magnesium works to regulate blood sugar levels and research suggests that eating whole grain oats may reduce the risk of type 2 diabetes.


The root that gives curry its orange color is the go-to natural drug for treating many ailments such as liver disease and breast cancer, there’s even new research that suggests the curcumin in the spice could help prevent Alzheimer’s disease. Turmeric is an antioxidant that can be very beneficial to your health as well. If the plan is to add it into a drink recipe, only add a little suggests Bonci, as it can create strong, savory flavor.


Beets are also a good source of folate, which guards against birth defects, colon cancer and osteoporosis and are high in fiber and beta-carotene. The pigment betacyanin, which gives beets their distinctive hue which is just one of several disease-fighting phytonutrients found in this root vegetable.


Garlic is great for killing infections like athlete’s foot. Garlic is a super food and anti-bacterial properties and is nothing to sneer at a tad strong in the raw form as this immune-boosting. It is ideal for warding off colds, flues and preventing hardening of the arteries.

Acai and Goji Berries

Superfoods have health benefits as reported by people who use them.  Goji is high in vitamin C and bioflavonoids which help to protect the heart, improve circulation, strengthen blood capillaries, build collagen, and act as a major antioxidant, as well as regenerating other antioxidants like vitamin E.  For example, those who eat the goji berry as part of their diet tend to have better circulation and fewer incidences of heart disease.  They also tend to balance blood sugar. Another antioxidant fruit is the acai berry.  This fruit has particularly good heart protective benefits, with its strong antioxidant anthocyanins and rich levels of vitamin C and E.


Eggs play a beneficial part of your diet if you’re looking to achieve health, strength and energy. Most people raising livestock for eggs have ducks and chickens. If you aren’t able to raise your own, chicken eggs are the most widely available and affordable. Some people may have an allergy to chicken eggs and can have digestive problems. Somehow the health industry has convinced the population that egg yolks are unhealthy. More than a few restaurants and cafes offer an egg white sandwich or meal.

Acai Berry

Acai berry is one of the buzziest super foods now-a-days. This rainforest grown, grape-like fruit packs a megadose of antioxidants, fatty acids and protein in just single handful. You can get some of the benefits from applying aca topically, according to Dr. Wechsler. Acai is particularly dense in anthosyanins, the same antiaging compound found in red wine.


Pomegranate is ruby-red fruit which is rich in vitamin C and can help smooth, brighten skin, says Dr. Wechsler, as well as ellagic acid, an antioxidant believed to help slow the breakdown of collagen, thereby leading to fewer wrinkles. Pomegranate pigments abound in pure lip & cheek tint, contributing to the all-natural formula’s rich color payoff.


Healthy tips – Eating more fruits

Fruits are a great source of nutrients such as vitamins, minerals and fiber that will help and keeps you healthy.

Fruits are available in an almost infinite variety there’s always something new to try! Fruits are nature’s treat and easy to grab for a snack. Fruits are safe with no side effects and are cost-effective at the same time.

Uses of Fruits

Color & texture: Fruits add color, texture and appeal to your plate.

Fiber: Fruits provide fiber that helps to fill you up and keeps your digestive system happy.

Reduces disease risk: Eating plenty of fruits may help to reduce the risk of many diseases including heart disease, high blood pressure and some sort of cancers.

Vitamins and Minerals: Fruits are rich in vitamins and minerals that help you fell healthy and energized.

Calories: Fruits are naturally low in calories.

Convenience: Fruits are nutritious in any form like fresh, frozen, canned, dried and juice which are ready when you are hungry.

Include fruits into your day

  • Eat fruits with different colors like purple grapes, green grapes, green apples, oranges etc.
  • Slice bananas, canned peaches, or frozen berries on cereal, or add to yogurt.
  • Prepare a fruit salad for dessert.
  • Dried fruits make a great snack.

Healthy breakfast

Never skip breakfast because we do not have time to prepare a meal. But breakfast offers us energy to get through the morning. Those who eat breakfast are better able to concentrate at work and are less likely overeat at other meals. Nutritious morning meals you can eat while driving, walking. Grab an apple, wrap 1 to 2 ounces of Cheddar in plastic, and toss ¼ cup of fiber- and protein-rich walnuts into a resalable plastic bag.

  • Grab a fruit cup or fresh fruit pieces.
  • Mix low fat plain or vanilla yogurt with fresh fruit or cereal like raisin bran or low fat granola.
  • Spread 1 tablespoon peanut butter on whole wheat bread and wrap it around a banana.
  • Gran ¼ cup each of plain low fat yogurt and orange juice with ¼ a banana and a few frozen berries.
  • Instead of consuming a whole grain or bran toaster waffle in syrup, you can just cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter.
  • Sprinkle 1 tablespoon of raisins, sesame seeds or peanuts for more fiber on peanut butter waffle which helps deliver the meals nutrients slowly and steadily.

Lunch and Dinner

We are driving between meetings, tight schedules, squeezing in a 30 minute lunch break; there are days that we need to eat a meal on-the-go.

  • Do not add a sugary, calorie-rich drink to your meal. Water is available everywhere and is good for you. You can also try skim or low fat milk or unsweetened iced tea instead of soda.
  • Eat more fruits that have the nutrients you need for health including potassium, calcium, vitamin D and fiber.
  • Add fruits to meals as part of main or side dishes or as dessert. Cut calories by drinking water or unsweetened beverages.


Snacks can be a source of extra calories throughout the day but they can also be a way to fit in healthy foods.

Dried fruits, fresh fruits, 100% juice boxes, nuts are healthy snacks which gives more energy and low calories. Fresh fruit is already packaged to go and always a convenient, nutritious snack.

Eating 250 – 500 fewer calories per day will result in 1/2 to 1 pound weight loss per week. Take 1.5 cups of fruit a day which will be equals to half cup of cooked, chopped raw or canned fruits, 1 small piece of fruit, ¼ cup dried fruit and ½ cup 100% fruit juice.

Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease.  Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Folate (folic acid) helps the body form red blood cells.