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Fruits are such delightful nutritional masters. We enjoy eating them and at the same time, we get what our body needs for healthier and happier functioning. There are plenty of varieties of fruits with so many health benefits that are studied to cure even the most critical malfunctions of our body.
So now we’ll see about the top 10 most healthier fruits.
A low-calorie snack, high in both soluble and insoluble fiber. Nutrition experts claim one large apple has around 130 calories, and none comes from fat. Apples also have no sodium or cholesterol—nutrients many want to expressly avoid. One apple has 34 grams of carbohydrates, 25 grams of which come from the fruit’s natural sugars.
Looking for something to help you lose some weight? Try eating apples, which may help to increase weight loss, according to a study involving about 400 women in Brazil. Women ate either apples or oat cookies for 12 weeks. After 12 weeks, the researchers found that the women who consumed the apples had a significant weight loss of 1.21 kilograms, while the group of women who ate the oat cookies showed no significant weight loss.
The most nutritious fruit in the world. The reason, according to Health Online Zine, is that the fruit “contains more than 25 essential nutrients, including vitamins A, B, C, E and K, copper, iron, phosphorus, magnesium, and potassium.”
Avocado also contains fiber, protein, and beneficial phytochemicals, such as beta-sitosterol, glutathione, and lutein, which help protect against various diseases and illnesses. In addition, “avocado is one of the high- calorie fruits that you could be eating. This is due to its larger amounts of fat content, approximately 20 times the average of other fruits.”
“In one form or another, raw or cooked, more bananas are consumed daily than perhaps any other fruit in the world.” That’s what the book, Tropical and Subtropical Agriculture, states.
Unknowingly, a banana is one of the most healthful fruits the world has known. Alexander the Great was so fascinated by the virtues of this fruit that he described it as “the heavenly fruit that tasted like nectar sweetened in honey.”
“One medium-sized banana boasts of 100 to 125 kilocalories, 4 to 5 grams fiber, about 400 milligrams potassium, 17 milligrams calcium, 36 milligrams phosphorus and traces of other minerals like iron,” said Professor Kanwar, an eminent biophysicist who writes for the Health Tribune.
The overflowing amounts of vitamin C in citrus fruits are the reason they are included in the list. “Locally, we have calamansi, Suha, and dalandan. However, oranges and lemons are splendid, too, but are more costly,” Ong wrote.
Vitamin C may help alleviate inflammatory conditions like asthma, osteoarthritis, and rheumatoid arthritis. It also protects the heart and boosts the immune system. That’s why it’s good for preventing colds.
All citrus fruits contain fiber, especially in the membranes separating the sections. For that reason, when you eat a fresh orange or grapefruit, it is always best to try to eat a bit of the white membrane around the juicy sections of the fruit.”
Although not a fruit but a nut, Dr. Ong included this on the list. Sugar from coconut is all-natural. That is why it is recommended to people with diabetes. Studies have shown that it has a low glycemic index (GI) of 35, which is much lower than the 54 GI, which nutritionists consider as safe for people who have to watch their blood glucose level. “It has also climatic acid, the same ingredient present in Viagra,” says Benjamin Lao, president of Lao Integrated Farms Inc., based in Bansalan, Davao del Sur.
In the Bible, grapes were made into wine. Winifred Walker wrote in All the Plants of the Bible: “These bunches of grapes were thrown into a winepress, which was sometimes as large as a room and constructed underground, then trodden underfoot by laborers. The juice of the squeezed grapes was made into wine and vinegar: this vinegar was poor wine, chiefly the drink of the Roman soldiers.”
According to Ong, grapes contain important ingredients such as tannins, flavonoids, and anthocyanins. “These chemicals are believed to give grapes their anticancer properties,” he wrote. “Grapes are beneficial for those recuperating from an illness, and those who have anemia and fatigue. In fact, during Mahatma Gandhi’s long fasts, he would drink grape juice to keep his strength up.”
“Low in calories and full of nutrition, papaya has more vitamin C than an orange,” said Amy Housman, a registered dietitian based in Hawaii. “It’s loaded with vitamin A, potassium, folate, and fiber. It also contains lutein and zeaxanthin, substances which help protect our eyes from age-related blindness.”
Papaya helps in the prevention of atherosclerosis, diabetes, and heart disease. Folic acid found in papaya is needed for the conversion of a substance called homocysteine, an amino acid.
Papaya is a boon when it comes to the heart. The antioxidants fight the cholesterol present in the blood and prevent it from building into plaques that clog the arteries. Apart from that, the rich fiber content of the fruit breaks down toxic substances like homocysteine into easily absorbable amino acids, reducing the chances of heart stroke.
Pineapples are loaded with vitamins and minerals including vitamin A, vitamin C, calcium, phosphorus, and potassium. It is also rich in fiber and calories. On top of it all, this fruit is low in fat and cholesterol.
Since pineapples are rich in vitamin C, they can fight off viruses that cause cough and colds. Even when you are already infected with such ailment, pineapples can help you, health experts claim. As the fruit is loaded with bromelain, it is effective in suppressing coughs and loosening mucus.
“Strawberries are an excellent source of vitamin C,” said Toronto-based registered dietitian Madeleine Edwards. Most mammals—except for human beings—can produce vitamin C naturally, which is why it’s so important to get your daily requirement. “One serving of strawberries contains 51.5 mg of vitamin C—about half of your daily requirement,” Edwards said. “Double a serving to one cup and get 100 percent.”
Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant. A 2010 study by the University of California at Los Angeles discovered that the antioxidant power in strawberries becomes “bioavailable” or “ready to work in the blood” after eating the fruit for just a few weeks.
Nacked with some of the most important antioxidants found in nature, it is an excellent source of vitamin C and a very good source of vitamin A, particularly through its concentration of beta-carotene. Food experts recommend watermelon as a very good source of vitamin B6 and a good source of vitamin B1 and magnesium. Because of its higher water content and calorie value, it is ranked more valuable than other fruits.
The water in the fruit is said to be made of 92-percent pure alkaline water. “Compared to acidic juices of oranges and pineapple [which may irritate people with ulcer and gastritis], watermelon is safe for your stomach,” Ong said.
So, we’ve explored a wide range of fruits that are superior and are packed with tons of nutrients. If taken regularly, we can live so healthier and avoid so many disorders.
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