To stay healthy and keep diseases at bay eat more fruits. Fruits are excellent source of minerals, vitamins, fibre and provide us with wide variety of immunity boosting antioxidants. Eating fruits reduces the risk of obesity, heart diseases, type 2 diabetes and improves mood.
Nutritionist recommend having at least two to three servings of fruit a day so, choose best fruit for your body with high nutritional bang. To boost your immune system it is good to know which fruits to prioritize. All fruits are good but some are healthier. Our article will help you to make healthy choice and add best fruits for your body as staple in your diet.
10 Healthiest And Best Fruits For Your Body
Blueberries are high in antioxidants that protect the cells from free radical damage and oxidative stress. Among all the Berries, blueberries have the highest antioxidant capacity and are anti-inflammatory. In addition, blueberries are high in anthocyanin and polyphenols that give blueberries their characteristics purple-blue colour. Anthocyanin reduces the risk of type 2 diabetes, high blood pressure, certain type of cancers, heart disease, and cognitive decline.
There is an old saying, ‘an apple a day keeps the doctor away’. Apple is one of the most popular healthiest fruits rich in soluble and insoluble fiber such as cellulose, pectin, and hemicellulose. It promotes digestion, supports the gut, manages blood pressure, and improves heart health. Being a good source of polyphenols and vitamin C, regular apple consumption enhances body immunity and reduces the risk of stroke, heart diseases, cancer, neurological disorders, and maintain weight.
Lemon comes under the category of citrus fruits. You cannot eat the whole lemon as it is sour and tangy, but lemon water promotes weight loss, improves digestion and immunity, detoxifies the body, treats Kidney Stones, and helps treat certain cancers. It is a rich source of Vitamin C, citric acid, and flavonoids. In addition, it also contains other minerals and vitamins such as vitamin B, potassium, calcium, and folate in trace amounts. Add lemon juice to a salad or drink lemon water. Eat the rind of organic lemon if possible.
Oranges, too, are citrus fruit packed with minerals and vitamins. It is one of the richest sources of vitamin C. Vitamin C is a powerful antioxidant. It boosts immunity and helps in iron absorption. As our body cannot make Vitamin C, we need to get it from that. This is why it is imperative to include fruits rich in vitamin C in our daily diet. In addition, oranges are also a good source of pectin that improves digestion, promotes colon health, and prevents colon cancer. Oranges also provide us with vitamin A and vitamin B, including folate and thiamine.
Grapefruit is a sour citrus fruit rich in fiber, minerals, and vitamins such as calcium, magnesium, potassium, and vitamin B. They can be white, red or pink. Grapefruit is the richest source of flavonoids that protects the body against inflammation. Also, it prevents obesity and reduces the risk of cardiac diseases. Studies show that grapefruit contains a compound known as furanocoumarins with anti-cancer properties and is effective against skin cancer, breast cancer, and leukemia; however, more research is needed to confirm these properties.
Bananas are a good source of fiber, potassium, vitamin C, vitamin B6, and magnesium. One medium-sized banana contains about 105 calories. It holds almost no fat. Nutrients present in bananas moderates blood sugar improves gut health, reduces blood pressure, and treats muscle spasms.
Pomegranate is a superfood high in polyphenols that combat oxidative damage and keep diseases at bay. It is a good source of fibre, potassium, calcium, and Vitamin C. Studies suggest that pineapple has anti-inflammatory effects. It protects our brain against Parkinson’s and Alzheimer’s disease due to its high levels of polyphenols.
The compound bromelain present in pineapple reduces inflammation and promotes the growth of healthy tissue. It is also a good source of manganese that builds tissue and bones. In addition, pineapple is a rich source of vitamin C that promotes immunity. Eat pineapple or drink pineapple juice to enhance weight loss and aid digestion. Studies also suggest pineapple having anti-cancer properties.
Strawberries should be a part of your anti-cancer diet. Studies claim strawberries might prevent you from certain cancers such as lung cancer, bladder cancer, skin cancer, and breast cancer. Regular consumption of strawberries counteracts the blood clotting and inflammatory effects of a high carbohydrate and high-fat diet at meals and decreases the risk of cardiac diseases. Strawberries are a rich source of plant compounds, antioxidants, vitamin C, folate, and potassium and maintain blood sugar levels.
Avocado is rich in Oleic acid, a monounsaturated fat that lowers the level of cholesterol. In addition, it is rich in potassium and contains lutein that keeps your skin and eyes healthy.
It is not possible to rank healthiest fruit as all good. A simple rule to choose the best fruits for your body is to eat regional, seasonal fruits and organic fruits. Do not stuck on any one fruit but go for variety. Fill your bowl with fruits of various colours and eat on regular basis to stay healthy and free from diseases.