Eating fruits on a regular basis can boost health. Fruits are nature’s ready-made snacks packed with vitamins, fiber and other nutrients that support a healthy diet. They are also generally low in calories and high in fiber which makes them a great diet choice if you want to lose weight. In fact, eating fruits has been linked to lower body weight and lower risk of diabetes, high blood pressure, cancer and heart disease.
Most people are already informed on the health benefits of natural fruits and have made fruits a main part of their regular daily diet. If perhaps you are still yet to make fruits a consistent part of your regular diet, this article attempts to suggest to you ten (10) common fruits you can begin adding to your diet from now on. Because there is quite a large array of different fruits for you to choose from, it can become somewhat tedious to know which ones to probably begin with with.
Below are 10 best fruit you can adopt this year and what they can do for you:
Among the tropical Fruits, pineapple is a nutrition superstar. One cup (237ml) of pineapple provides 131% of the Reference Daily intake (RDI) for vitamin C and 76% of RDI for manganese. Pineapple also contains bromelain, a mixture of enzymes known for it’s anti-inflammatory properties and ability to digest protein.
Avocado is different from most other fruits. Most fruits are high in carbohydrates, but avocado is low in carbs. It is comprised mainly of healthy fats. The majority of fat in avocado is oleic acid, which is a monounsaturated fat that has been linked to reduced inflammation and better heart health. In addition to healthy fats, avocados are loaded with potassium which is associated with reduced blood pressure and a lower risk of stroke.
Apples are among the most popular fruits and also happen to be incredibly nutritious. They contain a high amount of fiber, vitamin C, potassium and vitamin K. They also provide some B vitamins. Studies suggest that antioxidants in apples can promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer’s disease. The antioxidant activity in apples has also been linked with increased bone density in animals and test tube studies. Apples also contain pectin which is a prebiotic fiber that feeds the good bacteria in your gut and helps improves digestion and metabolic health.
Mangoes are an excellent source of vitamin C. They also contain soluble fiber, which can provide many health benefits. Additionally, mangoes have strong antioxidant and anti- inflammatory properties that may help reduce the risk of disease. In some animals studies for example, the plant compound in mangoes have been shown to protect against diabetes.
Their vitamin C, manganese, folate and potassium contents are where they really shine. Compared to other fruits, strawberries have a relatively low glycemic index. Eating them shouldn’t cause a big blood sugar spike. Similar to other berries, strawberries have a high antioxidant capacity which may reduce your risk of chronic disease. Animal and test-tube studies have found that strawberries may also help prevent cancer and tumor formation.
Watermelon is high in vitamins A and C. It’s also rich in some important antioxidant including lycopene, carotenoids and cucurbitacin E. Some of watermelon’s antioxidants have been studied for their anti-cancer effect. Lycopene intake is linked with reduced risk of cancers of the digestive system, while cucurbitacin E may inhibit tumor growth. Consuming lycopene rich foods can also helps the heart to function very well because of their ability to reduce cholesterol and blood pressure. It is also a known fact that among all other fruits, watermelon is one of the most hydrating fruit. It is made up of 92% water which helps you feel more full and refreshed.
Olives are a good source of vitamin E, iron, copper and calcium. They provide a lot of antioxidants which may help prevent heart disease and liver damage. They are also known to have anti-inflammatory effect. Some animal studies have linked some of the plants compounds in olives with a reduced risk of osteoporosis. Similar to avocados, olives contain oleic acid, which may provide several benefits in the body and cancer prevention.
Blackberries are healthy fruits packed with vitamins, minerals, fiber and antioxidants. They provide an impressive amount of vitamin C, vitamin K and manganese. One cup (237ml) of blackberries provide a whopping 8 grams of fibers. Also, the antioxidant in blackberries have been shown to reduce inflammation and aging of the arteries. These effects help to protect against chronic illness such as heart disease and cancer.
Oranges are one of the most popular and nutritious fruits in the world. Eating one medium orange will provide a significant amount of vitamin C and potassium. They’re also a good source of B vitamins such as thiamine and folate. The plant compounds in oranges are responsible for most of their health Benefits. These include flavonoids, carotenoids and citric acid. Citric acid may reduce the risk of kidney stones. They are similar to lemons with their impressive amount of vitamin C and citric acid, which help increase iron absorption and prevent anemia.
Bananas are rich in vitamins and minerals and have quite a few health benefits to offer. They are well known for being high in potassium. One medium banana provides 12% of the RDI for potassium. Another very important property of bananas is their carbohydrate make up. The carbs in green unripe bananas consist largely of resistant starch, which may improve blood sugar control and make you feel full. Bananas also contain pectin, which may improve blood sugar control and digestive health. Studies have also shown that the high carbohydrate and mineral content of bananas make them a great source of fuel before exercise.