Like green leafy vegetables, fruits are also as important as a source of vitamins and minerals. But when compared to each other, fruits usually get the shorter end of the stick. It may be because of its sugar content that fruits are less popular. Despite this, fruits are here to stay. They are a good source of vitamins, mineral fibers, and dietary fiber. And best of all, they are wholesome and delicious.
In this article, we’ll go through some of healthiest fruits on the planet. When a person knows what’s healthy, he can have an inkling of what to buy during the next visit to the grocer. Here’s a listing of nutrient-dense fruits also known as powerhouse fruits. Have them juiced, smoothies or just eat them as they are. However, they are served, fruits will soothe anyone in any weather and at the same time, also tickle the palate.
Acai Berries
This is a relatively new berry introduced in North America. Studies have shown this berry is even richer in antioxidants and fibers than the other common berries. This fruit is great for digestion, will keep you well hydrated, cleanses the colon and contains a good amount of good fats. Packaging for the acai fruits is done in air-tight containers as they tend to rot very fast when exposed to air.
Apple
Perhaps this is the world’s most popular fruit and has become a main member of the dining table display. Not known to everybody, the apple is incredibly nutritious as they contain high amounts of fiber, vitamins A, C, K and B, potassium. Conducted studies have proven that the antioxidants in apples are good for the heart and can reduce the risk of different diseases. Further research has also linked the antioxidants in apple with increasing bone density. One other health benefit of the apple is their pectin content. This is a prebiotic fiber that feeds the good bacteria in the intestines which helps improve digestion and metabolic health. With all these nutrients, an apple a day will truly keep the doctor away.
Avocado
Avocado differs from most fruits because of its content. Most fruits have high carbohydrate contents. With the avocado, it is not the case as it is low in carbs but high on healthy fats. This fat contained in the fruit is mostly oleic acid, a monounsaturated fat that has been linked to reduced inflammation and better heart health. Aside from this healthy fat, the avocado is also loaded with potassium, fiber, and magnesium. An adequate intake of these minerals is associated with reduced blood pressure and consequently, a lower stroke risk.
Banana
Maybe the second most popular fruit around, the banana is also rich in vitamins and minerals and of course, potassium. The carbohydrate makeup of the banana is unique. In green, unripe ones, the carbohydrates consist of resistant starch which can improve blood sugar control at the same time makes one feel full. The fruit also contains pectin which may improve blood sugar control and the digestive health.
Blackberries
Another incredibly healthy fruit that is packed with vitamins, minerals, fiber, and antioxidants is the blackberry. The berry contains an impressive amount of vitamin C and K and manganese. Just a cup of blackberries provides 8 grams of fiber, and the fruit’s antioxidants have been proven to reduce inflammations and the aging of our arteries. These two antioxidant effects may protect against chronic illnesses such as heart diseases and cancer.
Blueberries
We have read about blueberries as an excellent source of antioxidants, and this is true. For their small size, blueberries offer powerful health benefits. Their nutrition profile includes as being a great source of dietary fiber, vitamins C and K, and manganese. But their antioxidant content is the highest of all the most commonly consumed fruits, and as studies have shown, antioxidants reduce the risk of chronic conditions. Blueberry antioxidants also have powerful effects on the immune system where their regular consumption can increase natural killer cells in the body. These killer cells in turn help defend the body against oxidative processes and viral infections. Furthermore, antioxidants may have a protective effect on the brain.
Cherries
Cherries too are rich in nutrients and minerals, especially vitamin C, potassium, and fiber. Their antioxidants can help reduce inflammation and may help prevent the occurrence of several diseases. An important substance found in cherries is melatonin, a hormone which signals the brain when it is time to sleep. Eating cherries, therefore, may help treat insomnia or other sleeping disorders.
Cranberries
Cranberries have their health benefits, and their nutrition profile is also quite impressive. The fruits are rich in Vitamin C, E, and K1 as well as manganese and copper. An antioxidant called flavanol polyphenols may be used to improve health. Juices and extracts taken from cranberries can help prevent urinary tract infections. The A-type proanthocyanin’s compound in the juices is responsible for this effect because they prevent bacteria from attaching to the lining of the bladder and the urinary tract.
Durian
Durian has been named the “king of fruits” and mostly comes from southeast Asia. Although notorious for its aroma, the fruit is very rich in nutrients. A cup of the fruit’s pulp provides a lot of vitamin C. It is also rich in manganese, B vitamins, copper, folate, and magnesium. Aside from all these, the fruit is also rich in antioxidants.
Figs
This fruit is considered a powerhouse of energy because of its high sugar and fiber content. It also has an almost complete composition of vitamins and minerals. It is an instant source of energy because of its sugar content. Aside from these, figs are also rich in antioxidants, a chemical which aids in the following processes: curing constipation, preventing intestinal disorders, is good for the skin, reduces the risk of colon cancer and regulates blood pressure.
Grapefruit
Grapefruit has been a regular item on the breakfast table, at least in the USA. It is one of the healthiest citrus fruit being a good source of vitamins and minerals. Its health benefits include its ability to aid in weight loss, in reducing cholesterol levels as well as insulin resistance in cells, and helps in preventing kidney stone formation.
Grapes
These bunched fruits are also very healthy and what makes them stand out is their antioxidant contents. The anthocyanins and resveratrol in grapes have both been proven to reduce inflammation. Experiments conducted in lab animals have shown that the plant compounds in the fruit may help in protecting the heart, eyes, joints, and brain. The red and purple grape varieties are rich in nutrients that can reduce inflammations and lower your risk of disease.
Guava
This fruit is perhaps the richest one when it comes to vitamin C content. Aside from that, the fruit is also rich in fiber, folate, vitamin A, potassium, copper, and manganese. The guava’s antioxidants ability to protect cells from oxidative damage is an indication that such may help in reducing the risk of chronic diseases. Like the banana, this fruit also contains pectin which helps the digestive system and may prevent the occurrence of colon cancer.
Kiwi
Although thought to have originated in New Zealand, the kiwifruit is a native to Northern China. Kiwi is a good source of vitamin C, dietary fiber, vitamin B5 and E, and folate. It also contains a significant amount of potassium with other metals in moderate quantities. Its antioxidants protect the body from free radical damage, alleviates symptoms of asthma, it’s anti-cancer, maintains heart health, may control diabetes, and can slow down aging.
Lemon
Lemons and other citrus fruits are always associated with vitamin C as they are. The vitamin is particularly helpful in promoting cardiovascular health due to their potential to lower blood lipids and blood pressure. Other proven health benefits of the plant compounds found in lemons include prevention of weight gain and may help treat kidney stones.
Mango
Aside from being an excellent source of vitamin C, mangoes also contain soluble fibers which provide many health benefits and antioxidants. They also contain anti-inflammatory properties that may reduce the risk of disease.
Mangosteen
Mangosteen is an evergreen tree that has its origins in Southeast Asia, especially in Indonesia. This fruit is known for its delicious and exotic taste. Its fiber content is considered significant and is rich in vitamins and manganese. Traces of other nutrients are also found in the fruit. Its calorie count is low but has an impressive number of antioxidants which can benefit the body in many ways. It can improve blood flow and lower bad cholesterol. It’s also anti-bacterial and anti-fungal. Mangosteen can hasten cell repair, and it also aids in weight loss.
Orange
Another very popular citrus fruit is the orange. It has been favored because of its vitamin C content and consuming just one will provide a significant amount of the vitamin. But it is also a great source of B vitamins, folate, potassium, and more. The fruit also contains plant compounds which help increase iron absorption and consequently, prevent anemia.
Papaya
Another very healthy fruit coming from the tropics is papaya. It is high in vitamins A and C, potassium, and folate. It contains lycopene which can prevent or reduce the risk of cancer. Lycopene from the papaya fruit is better absorbed by the body as against the lycopene from other fruits and vegetables. There is evidence that papaya can improve digestion and that the papain enzyme in the fruit makes protein easier to digest.
Peaches
It may come as a surprise, but the peach fruit has its origins in China. It is rich in dietary fiber and a good source of vitamins. Peaches are also important in promoting weight loss and reducing hair loss. It’s an effective de-worming agent in the intestine and a natural diuretic. It helps control diabetes, inhibits tumor growth, strengthens kidney functions, and improve sleep quality.
Pear
Pear fruit is what we may refer to as a safe fruit because it is moderate in almost every nutritional requirement. Although high in dietary fiber and sugars, vitamins and minerals in them are moderate. They contain anti-carcinogens making it anti-cancer. Pears are good for controlling blood pressure. They cleanse the colon, supply instant energy and are anti-inflammatory. They aid in the faster healing of wounds, help prevent osteoporosis, help control blood sugar levels, and reduce bad cholesterol in the body.
Pineapple
One of the most nutritious foods coming from the tropics is the pineapple. This superstar contains bromelain, an enzyme known for its inflammatory properties and its ability to digest protein. It is also a great source of dietary fiber.
Pomegranate
This fruit is a favorite in the Mediterranean region but has its origin in Iran and the Himalayas. This is also one of the healthiest fruits you can eat. The fruit is nutrient-dense and contains powerful plant compounds that are responsible for most of its health benefits. Its antioxidant levels alone are three times higher than those in green tea a red wine. It also has anti-inflammatory effects and may help reduce the risk of cancer.
Strawberries
Strawberries are very nutritious fruits, with high contents of vitamins and minerals. The fruit is very low in its glycemic index, making it ideal for weight watchers and diabetics. The blood sugar will not spike when eating these berries. Their high antioxidant content can reduce the risk of chronic diseases. Also, studies have shown that they may help prevent cancer and the formation of tumors.
Watermelon
This summer refresher is a good source of vitamins and is rich in some antioxidants. These antioxidants have been studied for their anti-cancer effects. Lycopene has been linked to reducing cancer risk in the digestive system and can also promote heart health because of its ability to the reduce cholesterol count and blood pressure. While cucurbitacin E can inhibit tumor growth. Watermelon also is a great hydrating agent because of its water content.
Benefits of Eating Fruits
Fruits are nature’s delicious gift to man. They provide the body with fiber, vitamins, and minerals, not to mention carbohydrates, fats, and proteins. Each fruit may have its distinct taste and smell, but most are the same when we consider their health benefits:
They contain antioxidants. These are found in most fruits. They help in blocking free radicals which cause damage, they strengthen the immune system, and slow down or prevent cancer.
They have a high-water content. This makes them good as hydrating agents. The water content can restore the body’s electrolyte balance lost from heavy exercise and other activities
They contain essential dietary fiber. They aid in the digestive process, help prevent constipation, and cleanses the colon.
They’ll provide you with the good cholesterol. Not too many fruits contain sufficient amounts of fats, but the fats found in fruits contain good cholesterol. This fight and reduces the levels of bad cholesterol in the body.
They’re excellent sources of vitamins and minerals. These components are good for the bones and teeth, and they can lower the risk of degenerative diseases. They promote healthy hair and hair growth, reduces falling hair and premature greying. They also help maintain blood pressure, lower cholesterol which is good for the heart. Finally, they are great as a cosmetic product because they maintain the skin is looking youthful, reduces spotting, and delays aging and wrinkling.
