We have all heard of the saying, “An apple a day keeps the doctors away”. This is because fruits, such as apples, have beneficial factors that are required to sustain a healthy body. Not only are fruits delicious, but they are very nutritious too.
Nature has an abundance of fruits at its disposal, but you don’t need to have all of nature’s blessings together. Each kind of fruit adds a different set of nutrients and therefore, we will be talking about some of the most common fruits that can also be called “superfoods” which you can incorporate into your diet to stay healthy.
Apples
Apples are full of nutrients and are widely popular in any market. Apples have both soluble and insoluble fibers. As a result, blood sugar levels are regulated in the body. The fibers also assist in the digestion of food and keep the gut and heart healthy by ensuring proper functioning.
Apples also provide a good supply of Vitamin C as well as plant polyphenols. The latter are plant compounds that assist in fighting diseases. Moreover, having apples regularly lowers the chances of heart diseases, strokes, cancer, and other neurological disorders.
It is worth mentioning that while having apples, don’t peel off the skin. Polyphenols are usually found underneath the skin and therefore, consuming apples with their skins is quite healthy.
Blueberries
Blueberries work as great antioxidants. They also have anti-inflammatory properties which are helpful to tackle injuries. The blue colour in these blueberries comes from anthocyanin. Anthocyanin fights free radicals which damage cells and thus prevents many diseases such as type 2 diabetes, heart diseases, obesity, and various forms of cancer. Blueberries are also known for helping memory retention.
You can check out other berries too for similar properties. Blackberries, cherries, etc. are also high in anthocyanin.
Bananas
We all know bananas are rich in potassium but they have more minerals as well. For instance, vitamins B6 and C, and magnesium are also packed in bananas.
Polyphenols, as mentioned earlier, are also abundant in bananas. In addition, bananas have phytosterols. Both these compounds ensure proper health for your body. Bananas also offer prebiotics which is a kind of fiber that supports beneficial bacteria to grow in your gut.
Ripe bananas are a great treat before exercises as they readily provide energy since they are easily digested carbs. On the other hand, unripe bananas are rich in resistant ones. These green bananas provide a good supply of dietary fiber pectin. Hence, your digestive tract is catered for, and your blood sugar level is also maintained.
Oranges
Citric fruits, such as oranges, are great for their vitamin C content. In addition, oranges also have a lot of potassium, folate, and vitamin B1. Polyphenols are also present in these succulent fruits.
Having one orange a day reduces the chances of having cholesterol or high blood pressure. Oranges are also known to have anti-inflammatory properties, plus, their ability to lower sugar levels are a meal.
While having orange juice is helpful, try to opt for having whole oranges, including pulp. This pulp, albeit low in quantity, adds a little bit of fiber to your diet.
Mangoes
Mangoes, also called the “king of fruits,” are a tropical delicacy. They are also high in potassium and folate and have a plethora of vitamin contents. Mangoes have vitamins A, C, B6, E, and K. They are known to reduce inflammation and also consist of polyphenols.
Mangoes have a special compound named mangiferin. This compound is an antioxidant and protects from chronic illnesses, for instance, heart diseases, Alzheimer’s, type 2 diabetes, Parkinson’s, and particular types of cancer.
Mangoes are also fibrous, and thus initiate good bowel movements to aid digestion.
Avocado
Did you know that fruits can provide fat to your diet too? Avocadoes are one such fruit that offers healthy fats. The natural sugar levels are also minimum, meaning you get an efficient output from the fruit.
A monounsaturated fat named oleic acid is found in avocados. This monounsaturated fat is beneficial for our body unlike saturated fats from animal sources. Just like mangoes, avocadoes are also rich in potassium, folate, and plenty of vitamin contents. Vitamins B6, E, and K are present in avocadoes. This unique fruit also has two carotenoids that sustain healthy eyes.
This fruit also has more calories than others. The fat in avocadoes is known to lower harmful cholesterol levels. Avocadoes help in weight management due to the high fat and fiber present. These contents tend to make the consumer feel full and thereby reduce further intake of harmful carbs and fats.
So, if you wish to slim down or decrease your cholesterol levels, try having an avocado a day for a long period to get positive results. Don’t expect results in a week or two.
Pineapple
Whether you prefer pineapples on pizzas or not, you can’t deny the health benefits this tropic fruit offers. Pineapples have a huge amount of vitamin C and manganese. The latter increases metabolism and helps to regulate blood sugar levels. Pineapples also have antioxidant properties.
The antioxidant properties come from the polyphenolic compounds present in pineapples. This means the fruit is also great to reduce inflammations. Pineapples have bromelain, which is an enzyme used for tenderizing meat.
Pomegranates
Pomegranates are highly rich in their antioxidant contents. Having a long list of plant compounds, the health benefits this fruit provides are numerous. Flavonoids, tannins, and lignans are present which assist in the aforementioned antioxidant properties but also support tackling inflammations. They deal with free radicals and thus lower the chance of developing chronic diseases.
If you find it difficult to have whole pomegranates, having juice made from the fruit has also been accounted for delivering promising results.
Final Words
Our earth is gifted with plenty of delicious fruits that help to sustain a healthy body. These fruits are not only nutritious but also help to prevent diseases beyond our comprehension. These blessings from nature are for us to reap. Let’s not regret later on by missing out on the wonderful opportunity to maintain good healthy simply by incorporating a few fruits into our diets.