Eight Fruits That Will Keep You Healthy
There are many benefits to eating fruits and vegetables. They can add color and flavor to our meals, reduce the risk of serious diseases like cancer, and keep us looking youthful. The problem is that most of us just don’t get enough of them in our diets. But it’s not because we don’t want to! Fresh fruits can be expensive and most of us struggle to afford them when we do go shopping. Cancer is a very critical disease and its treatment is very expensive and painful and time taking
Blueberries are small but mighty—more specifically, a single cup of blueberries contains 2.4 grams of fiber and 4 grams of protein (that’s almost as much as a serving of salmon). Fiber and protein help to keep you full for longer periods, so if you can get your hands on some fresh blueberries it might be worth adding them to your daily regimen. Don’t forget about freezing them! They make a great ingredient in smoothies or baked goods because they don’t freeze completely solid like some fruits do. Blueberries also contain anthocyanins, which are antioxidant pigments that have been linked to enhanced memory function, better cardiovascular health, improved eye health, and even stronger bones. To incorporate more blueberries into your diet, add them to pancakes, yogurt, or oatmeal; eat whole with Greek yogurt; toss into salads; top off fruit salad with clusters of berries (one way is using a cookie-cutter); mix into trail mix; blend into juice with other fruits like strawberries and pineapple…the possibilities are endless!
Kiwi is more than just a cute nickname for a child. It’s also one of nature’s best sources of vitamin C, which plays an important role in immune function and cell repair. Studies have shown that consuming sufficient amounts of vitamin C may even lower your risk for heart disease and stroke. Kiwis are also high in fiber, helping to ensure proper digestion. And they are rich in potassium, which helps lower blood pressure. If that’s not enough, kiwis provide antioxidants called polyphenols that help fight cancer-causing free radicals. As if all those health benefits weren’t enough: kiwis contain 4 grams of fiber in each fruit—that’s about 12 percent of what you need daily! The bad news? They only grow in temperate zones, so most people can only enjoy them seasonally—and some may never taste them at all because kiwi is considered exotic by many. So next time you see these gems at your grocery store or farmer’s market, buy several and give them a try! There’s no way they won’t delight both your taste buds and health benefits alike!
Vitamin C – As its name suggests, oranges are packed with vitamin C. In faculty, range contains more than 100% of your daily recommended intake of vitamin C, which is an essential nutrient for your immune system and helps reduce free radical damage in your body. Studies have also shown that people who consume lots of vitamin C have a reduced risk of cancer and cardiovascular disease. Oranges are also rich in folate, potassium, and fiber. With such a wide variety of health benefits, you might want to start adding them to your regular diet! Lemon: Like oranges, lemons contain large amounts of vitamin C along with vitamins A and B6 and potassium. What’s more, lemons can help increase detoxification within your body by helping remove heavy metals from tissues—including mercury from fish consumption—and accelerate their removal through your urine or bowel movements. They’re also great for cleaning hard surfaces around the house because they cut grease so well.
Grapes are a great way to kick-start your body’s energy levels. They’re loaded with nutrients, including B vitamins, which help release energy and keep your brain sharp. Grapes are also a source of resveratrol, an antioxidant that fights inflammation in your body. Just be sure to have them away from meals so they don’t take up space in your stomach that could be used for other foods. Research shows that red wine is more effective than white at boosting health, but if you can’t drink alcohol due to pregnancy or another reason, red grapes are still a good alternative.
This refreshing summer beverage is chock-full of vitamin C (the immune system nutrient) and antioxidants like quercetin (which may help protect against cancer). Studies suggest cranberry juice may lower blood pressure, but only when consumed in large amounts every day—that means two cups or more per day. However, studies suggest it doesn’t prevent urinary tract infections or speed healing after an injury; one found cranberry products were just as helpful as plain water for fighting UTI. Still, there’s no reason not to enjoy some delicious unsweetened cranberry juice occasionally!
Apples have a high dietary fiber content, which helps you stay full and curb your appetite. They also contain a substance called pectin, which has been linked to lower cholesterol levels. Snack on an apple with some peanut butter, or combine half an apple with one-fourth cup of skim milk and blend in a blender for a nice smoothie. Apples are best eaten raw because they can lose their nutritional value when cooked or stored for too long. To ensure that you’re getting all of the health benefits apples provide, be sure to wash them thoroughly before eating them whole; otherwise, they may harbor harmful bacteria. As far as cooking apples go, try baking them into a pie! If pie isn’t your thing, bake it into a baked oatmeal cookie instead! Red Peppers: These vibrant vegetables are excellent sources of vitamin C and beta-carotene (vitamin A). One half-cup serving contains almost 40 percent of what women need each day—about 70 milligrams—of vitamin C. Vitamin C is essential for building collagen, keeping skin healthy, and wound healing. Beta-carotene promotes bone health by making vitamin D from sunlight that is absorbed by our skin.
Pears are an all-star fruit for several but one that makes them unique is their high water content. Most fruits have about 90 percent water content, but pears can be as much as 97 percent water! This means that not only are they very low in calories, they’re also extremely hydrating. A cup of chopped pear will provide you with almost 100 percent of your daily vitamin C needs, and less than 60 calories! As if it couldn’t get any better, each serving contains 14 grams of fiber—over half of what most people need in a day—so you won’t even get hungry after eating a whole cup. Eat up! The next time you make smoothies or buy those $4 bottles at Whole Foods to boost your immune system, try loading up on nature’s purest form instead. It may not taste like candy, but it’s pretty hard to beat when it comes to nutrition… and more importantly, taste! Next time you’re grabbing some fresh fruit, toss some pears in your cart instead—you’ll be glad you did. (Yes!!)
It’s a natural energy boost, making it one of the best fruits for weight loss. Bananas also have high levels of tryptophan, which improves mood and can help you sleep better at night. Research has also linked bananas to lower rates of heart disease and certain cancers. They’re one of our top 10 super foods for their ability to fight free radicals, improve muscle recovery time and support your immune system. Plus, they keep us fuller longer thanks to their higher fiber content than most other fruits (3). And since they grow in tropical climates around the world, they’re inexpensive too! While non-starchy vegetables often get all of the credit when it comes to vitamins and minerals, fruit also plays an important role as well. While vegetables are typically seen as being low-calorie foods that will help fill you up without adding much extra fat or carbs into your diet – fruits tend to be seen as snacks that should be enjoyed only on occasion. If a serving is 100 calories or less, then why not consider them part of a healthy diet?
The strawberry is one of nature’s finest fruits, and it also happens to be one of its healthiest. Strawberries contain large amounts of vitamin C, folic acid, and are a good source of fiber as well. They’re packed with antioxidants that help fight free radicals in your body. Antioxidants can play an important role in protecting your cells from damaging free radicals produced during normal metabolism. For example, one cup of strawberries contains at least 21 percent more vitamin C than an orange! And they have even been known to protect skin from sun damage.
Including berries in your diet daily won’t just make you healthier; eating them regularly will boost your overall happiness too (like we need another reason!). Researchers found that people who ate about two servings of blueberries or strawberries every day for two weeks reported experiencing fewer symptoms of depression than before they began their berry-based diet plan. Another study showed that folks who consumed cranberry juice were less likely to become annoyed or irritated compared to those who didn’t drink cranberry juice regularly. Plus, by consuming plenty of fruit—particularly berries—you’ll not only curb hunger but you’ll feel more energized throughout the day.