Fruits are known to boost our overall health; in fact, they play a significant role in lowering the risk of specific diseases. Fruits are a good source of vitamins, minerals, and dietary fiber. They are also a good source of antioxidants. However, apart from boosting overall human health, they reduce the risk of developing cancer, diabetes, heart disease, and inflammations. Some fruits contain a compound that will help avoid these cases altogether. Another benefit of fruit is that it can be employed in weight loss regimens especially, during ketosis. Despite these benefits, it is sad how we don’t eat as many fruits as we should.
According to a survey conducted in the USA, researchers discovered that poor diets are one of the leading causes of disabilities and, one aspect of these is not eating enough fruits. There are different benefits you can get from fruits. Some fruits are rich in fiber while some are packed with antioxidants.
Healthy Fruits to Consume
Before we go further into the list of healthy fruits you should consume, we need to understand what makes each fruit unique. Generally, it is advisable to consume fruits that are rich in fiber, antioxidants, and low in sugar; this fruit must be consumed in the context of a balanced diet.
Before you can deem a fruit healthy, here are a few factors you need to keep in mind
- The deeper the color, the better.
The fruit’s immune system is found on the skin that contains phytonutrients. These phytonutrients not only protect the fruits but also impart us with antioxidants and anti-inflammatory properties. These phytonutrients stimulate our immune system to fight against cancer and anti-inflammation. Some of these phytonutrients enhance anti-aging in humans.
- The richer, the better
Some fruits contain compounds that are rich in micronutrients, antioxidants. These compounds create a sharp taste in the fruits.
- If it is organic, then it is better.
According to studies, organic fruits have proven to contain 40 percent more antioxidants than conventionally grown types of fruits. So, consuming organically grown fruit is a healthier choice as it reduces the risk of consuming some dangerous chemicals found in pesticides and some fertilizers.
- Eat fresh fruits
All fruits lose their nutrients over time. So, it is advisable to eat them while still fresh. Also, frozen organic fruits are great, but it is best when they are consumed within a short period.
However, before the fruit is deemed healthy, it must contain some of the characteristics stated above. However, you shouldn’t get stuck on one fruit. It is better to consume a wide variety of fruits as this gives a broader range of nutrients and vitamins.
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List of Healthy Fruits to Consume
Here is a list of healthy fruit to consume based on nutrition and other benefits to overall health
Strawberries are widely known for the flavor they impact on food. It is a red, juicy fruit that is high in water content. Strawberries are rich in antioxidants and do not boost blood sugar. They are sweet but also have a tart taste that makes them the ideal fruits for those with diabetes. Strawberry contains polyphenols and anthocyanins that help reduce the risk of heart disease. They are also high in flavonoid quercetin that is a natural anti-inflammatory agent. Interestingly, the flavonoid quercetin is also known to lower the risk of stroke.
Oranges are one of the rich sources of vitamin C, which is a good antioxidant. It is also an essential vitamin that boosts the immune system by helping it to absorb iron from plant-based foods. The human body finds it impossible to manufacture vitamin C. Hence, the need for a good source of the vitamin. Orange also contains a compound name pectin that helps prevent the formation of cancerous cells.
Avocado is an important fruit that is consumed by those on dieting due to its low carb contents. Most fruits are high in carbs unlike Avocado, that is low in carb but rich in healthy fat. This is the basis of keto dieting that is a high-fat-low-carb diet. One of the fats found in Avocado is folic acid that helps to reduce inflammation and heart disease. Avocado is also rich in potassium that lowers the risk of blood pressure and stroke.
Apples are very popular all around the world. They are also highly nutritious. They are rich in fiber, vitamin C, K, and B. Apples are rich in antioxidants that promote heart health, reduce the risk of type 2 diabetes and Alzheimer’s disease. It also contains the prebiotic fiber called pectin that enhances gut health and improves digestion and metabolic activities.
Pomegranate is among one of the healthiest fruit you can consume. Not only does it fulfill the conditions for healthy food, but it is also nutrient-packed and contains a lot of beneficial compounds.
Studies have shown that pomegranate contains three times as much as the antioxidant found in red wine and green tea. They also have anti-inflammatory properties and reduces the risk of cancer.
Grapefruit has a tart taste that can vary from sweet to sour. Grapefruits are low in calories but packed full of nutrients. It reduces the risk of developing type 2 diabetes as it only adds nutrients but does not harm the blood sugar level. Grapes are rich in antioxidants that can help battle free radicals that lead to the formation of cancer. It contains a compound named lycopene that is known to reduce the risk of prostate cancer. They also promote digestion as they are rich in water and fiber.
Pineapple is a tropical fruit that is rich in a compound called bromelain. Bromelain is mostly used as a dietary supplement. This compound helps to reduce nasal inflammation. Furthermore, pineapple is also known to promote anti-muscular degeneration.
Banana can be classified as one of the healthiest fruit, rich in calories and a good source of energy. It boosts bowel movement and overall stomach health. Banana is also a good source of potassium that helps regulate heart rate and blood pressure
In conclusion, while fruits are rich in nutrients, they boost overall health. Eating 3-4 servings of fruits per day is known to enhance anti-aging properties. So it is advisable to consume at least two servings of fruits every day.