The Top 10 Healthiest Fruits You Should Be Eating
What are the healthiest fruits you can eat? There are plenty of fruits out there, so the answer to this question can be complicated. Luckily, we’ve done the research and found you some of the top five healthiest fruits you should be eating, plus why they’re good for you and how to incorporate them into your diet. We often think of veggies when it comes to staying healthy, but did you know that fruits can do the same? Fruits like berries, apples, and grapes are packed with vitamins and nutrients that your body needs to stay healthy and keep you energized throughout the day. Here are ten fruits that we recommend you eat daily if you want to avoid common illnesses and boost your energy levels.
Avocado
The health benefits of avocados are many. Rich in healthy unsaturated fat, studies have shown that avocados reduce bad LDL cholesterol and triglycerides while raising good HDL cholesterol, helping to protect your heart. Avocados are also high in fiber, folate, vitamins C and E, and glutathione (an antioxidant). Additionally, recent research suggests that avocado consumption may help prevent metabolic syndrome—the combination of hypertension, hyperglycemia, and central obesity that can lead to type 2 diabetes. This fruit is also rich in lutein and zeaxanthin which help guard against macular degeneration one of our leading causes of blindness as we age.
Strawberries
In a study of nearly 900 people, published in May 2014 in Nutrition Journal, volunteers who had diets rich in strawberries were 41 percent less likely to develop heart disease and 25 percent less likely to have a stroke than those who rarely ate them. The researchers attribute strawberry’s benefits to their high vitamin C content (they have six times more than oranges) and polyphenols, especially anthocyanins. Anthocyanins reduce inflammation throughout your body, which may protect against heart disease by preventing the oxidation of LDL cholesterol. This process can lead to atherosclerosis hardening of the arteries and an increased risk for heart attack or stroke.
Kiwi
These may be small and green, but they’re packed with nutrients. They have high levels of vitamins C and E, an antioxidant that helps neutralize free radicals in your body. Just one kiwi contains more vitamin C than an orange. Other antioxidants found in kiwis include quercetin, lutein, and folate (which aids in proper heart functioning). One study from Sweden also found that people who ate more fruits and vegetables rich in antioxidants had a lower risk of developing certain types of cancer. In addition to being a potent antioxidant fruit, kiwis are a good source of fiber about 3 grams per fruit and they contain potassium, copper, and manganese.
Watermelon
One of my favorite fruits, watermelon is sweet and refreshing. Did you know it’s also rich in vitamin C? If you want to enjoy that iconic red color without a sugar crash, skip frozen and fresh (albeit canned) watermelon. Instead, opt for a glass of watermelon juice—it has all that same good stuff but with no added sugar or artificial flavors. Of course, if you’re looking for an even easier option, there are always watermelon-flavored candy treats! Either way, don’t be afraid to take some time out of your busy day to enjoy some watermelon in whatever form you prefer it best. It’s delicious!
Blueberries
They’re bursting with antioxidants and provide incredible heart health benefits. They’re also packed with vitamins and minerals like vitamin C, manganese, potassium, and dietary fiber. Blueberries also contain pterostilbene (co-enzyme Q10), which has been shown to help heart health. Blueberries are simple to incorporate into your diet because they can be added to oatmeal or yogurt in the morning, stirred into a smoothie mid-day, or enjoyed as a side dish with dinner.
Raspberries
Raspberries are a fragrant fruit native to Central Asia. Although they're only considered wild in North America, they have long been cultivated in Eastern Europe. They are one of my favorite fruits, due to their complex flavor and ability to complement savory or sweet dishes. Raspberries are also one of nature's best sources of vitamin C more than oranges! The seeds can be used as a crunchy topping on oatmeal or yogurt or ground into raspberry powder for baking. All raspberries contain antioxidants that work as free-radical scavengers in your body; these help protect you from disease-causing cells like those involved in cancer growth.
Pomegranates
Pomegranates are one of my favorite fruits. Not only do they have a great flavor but they also contain an antioxidant called Ellagic acid, which can help prevent various cancers such as lung cancer, breast cancer, colon cancer, pancreatic cancer, and prostate cancer. It also contains ellagitannins that may help prevent blood clotting, which could reduce your risk of heart disease. Pomegranates are high in fiber so if you're trying to lose weight I'd recommend going for these instead of others because fiber fills you up without adding many calories. And one pomegranate contains fewer than 100 calories! They've also been shown to relieve constipation, promote urinary health, and reduce inflammation.
Bananas
Although they contain high levels of natural sugar, bananas are a great source of nutrition. The fruits are low in sodium and saturated fat, making them an excellent snack for people with hypertension or those who want to keep their blood pressure down. Bananas also help regulate cholesterol levels because they are full of soluble fiber. Soluble fiber binds to cholesterol, preventing it from sticking to your arteries' walls. As a result, your heart won't have trouble pumping blood around your body. In addition, bananas protect against constipation since they're rich in both fiber and water content. One medium-sized banana contains as much potassium as a small slice of cantaloupe.
Apples
Apples are a good source of pectin, a type of soluble fiber. They’re also full of other great things like vitamin C, antioxidants, and health-boosting flavonoids (antioxidants). Apples help keep your immune system strong and healthy, preventing you from catching colds or viruses. Apples are also known for containing quercetin an antioxidant that helps reduce allergic reactions and inflammation. This fruit is also loaded with fiber: one medium apple contains around 4 grams. Fiber fills you up while keeping blood sugar levels stable and helps fight against heart disease, certain cancers, obesity, and diabetes the list goes on!
Oranges
Oranges are a staple in every healthy kitchen, and not just because they’re delicious. These fruits offer a wide range of health benefits. They’re loaded with Vitamin C, which can help lower stress levels by raising serotonin levels in your brain. They also contain antioxidants like beta-carotene that protect you from free radicals and keep your immune system strong. For extra energy, try juicing oranges the fiber will fill you up while providing a quick boost of energy due to their vitamin C content. Best of all, oranges are cheap year-round so stock up!
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