Fruits are a rich source of many different nutrients. In addition to being high in fiber, they also include a variety of vitamins and minerals that are beneficial for digestion, weight loss, and overall health.
Increased fruit consumption reduces a person’s risk of cancer, heart attacks, and stroke.
According to an Australian study from 2021, individuals who consumed at least two servings of fruit daily had a 36% lower risk of type 2 diabetes than those who consumed less than half a serving.
But how will you know which fruit is best for you?
Practically speaking, no fruit is bad for your health. All are very rich in their nutrient capacity. However, we have listed down a few fruits that are just overall a pack of good nutrients and antioxidants.
Apple
In fact, eating an apple a day might keep your cardiologist at bay. Evidence suggests that regularly eating apples may lower total cholesterol, which may lower your risk of heart disease. That’s because apple skins contain phenolic compounds, which are antioxidant compounds that support healthy cellular activity and normal blood flow. They are a wise family staple because they combine phytochemicals, fiber (approximately 5 grams per medium apple), and vitamin C. And there are countless ways to prepare them for consumption, from plain slices dipped in nut butter or yogurt to baked versions packed with nuts and raisins.
Oranges
Oranges are valued more because of their potassium and vitamin C content. Flavonoids, plant nutrients having anti-inflammatory properties, are also present in them.
Since oranges aren’t very sweet, eating one won’t make you yearn for sugary treats. They are also the ideal fruit to consume before engaging in a strenuous sport or aerobic exercise.
It is preferable to eat an orange rather than only consume its juice. In an orange, which has 69 calories and 12 grams of natural sugar, you’ll find 3 grams of fiber.
Avocado
Avocados are a tropical fruit that is grown there and are high in calories and fat.
Half an avocado, with 160 calories per 100 grams, has one of the highest calorie counts of any fruit. 20% of the RDI for folate and 25% of the RDI for vitamin K are provided by the same amount. Avocados may aid in weight loss despite being high in calories and fat.
In one study, 61 obese individuals consumed a diet that either contained 200 grams of avocado or 30 grams of additional fats (margarine and oils). Both groups lost a significant amount of weight, demonstrating that avocados are a healthy choice for anyone trying to lose weight.
Other studies show that eating avocados can reduce cholesterol, reduce appetite, and increase feelings of fullness.
Bananas
The high potassium content of bananas is well-known. A medium banana contains 422 mg of the daily requirement for adults of 4,500 mg of potassium. The body uses potassium to regulate heart rate and blood pressure.
A good source of energy, bananas have 105 calories and 26.95 grams of carbohydrates per serving. Regular bowel movements and stomach issues like colitis and ulcers can be helped by the 3.1 g of fiber included in an average banana.
Fruits like bananas are great for adding thickness to smoothies. Additionally, they can be used to make banana bread, and pancakes, or as a natural sweetener in baking.
Blueberries
Eating a good amount of blueberries can protect your heart by enhancing blood vessels and preventing dangerous plaque or damage because they are rich in polyphenolic components. Berries’ fiber also slows down digestion in the gastrointestinal tract, stabilizing blood sugar levels and providing a longer-lasting energy boost. Other than adding them to salads, grain dishes, cereal, yogurt, and other things, think about the most straightforward and delectable option: blueberry muffins.