Fruits are the healthiest sources of nutrition. Apart from providing us with the minerals, vitamins, and carbohydrates, they also provide dietary fibers. These are necessary for proper functioning of all the organs and prevention of diseases. Read below to know about the 20 healthiest fruits and their health benefits.
Healthiest Fruits On The Planet
1. Pineapple
Considered as one of the tastiest fruits, pineapple has an abundance of vitamin-C and manganese. Our body requires vitamin-C for the production and repair of body tissues and maintenance of a strong immune system. Manganese is vital for carbohydrate metabolism, calcium absorption, and regulation of blood sugar. One cup of pineapple has 131% of the Reference Daily Intake (RDI) of vitamin-C and 76% of RDI of manganese.
In addition to these, bromelain is also found in significant amounts. It is an enzyme which has anti-inflammatory properties that protect our body from potent carcinogens.
2. Grapefruit
Of all the citrus fruits, grapefruit is considered the healthiest. It has the highest source of vitamin-C compared to other citrus fruits and also has a range of minerals. The two main benefits of eating grapefruit are managing diabetes and achieving faster weight loss.
A study showed that diabetic people who consumed half a grapefruit every day had less blood glucose level, due to decreased insulin resistance. The same study also revealed that consuming half of this fruit 20 minutes before meals promoted weight loss of about 3 pounds in 12 weeks.
Grapefruit also prevents kidney stone formation and reduces bad cholesterol levels in the body.
3. Avocado
Unlike other fruits which have an abundant of carbohydrates, avocados are rich in monounsaturated fatty acid, called oleic acid. 77% of the calories in avocados come from oleic acid. This has anti-inflammatory properties which promote a healthy heart and reduce the chances of stroke.
Surprisingly avocados have a higher amount of potassium than bananas (14% of RDA as against 10% in bananas). Potassium is necessary for maintaining electrical gradients in the cells, regulating blood pressure, and reducing the risk of kidney failure.
4. Apple
Loaded with high amounts of vitamin-C, B, K, potassium, and fiber, an apple day, as rightly said, keeps the doctor away. The fiber content in apples is attributed to the presence of pectin, which maintains an optimal level of gut bacteria. These play an important role in metabolism.
Apples also have antioxidant properties, which kill the free radicals. Free radicals are responsible for various diseases like cancer, type-2 diabetes, Alzheimer’s, and premature aging. Having an apple every day significantly reduces the risk of all these diseases.
5. Blueberries
Rich in antioxidants blueberries are the go-to fruits to reduce your risk of neurodegenerative diseases, heart disease, and diabetes. These antioxidants also strengthen the immune system, by increasing the number of natural killer cells. The cells fight viruses protecting you from viral infections.
A study conducted showed that blueberries also protect your brain from oxidative damage. This further leads to increased memory.
6. Mango
One of the primary components of mango is soluble fiber. This fiber attaches itself to cholesterol and carries it out of the body. This cholesterol-scavenging property of mango reduces the risk of heart disease and stroke.
Though high in sugar, mango doesn’t contribute much to your blood sugar levels. As the soluble fiber isn’t well absorbed, it doesn’t contribute to a sudden spike in the sugar levels. So a piece or two of mango is totally okay if you have diabetes.
Vitamin-C, antioxidants, and anti-inflammatory properties, further form a protective shield against various diseases.
7. Pomegranate
Low in calories, high in fiber, phytochemicals, and vitamins, pomegranate promote heart health and prevent cancer. The low calorie, high fiber combo promotes weight loss when consumed 2 cups per day. The phytochemicals like tannins, anthocyanin, and quercetin have anti-cancer benefits. vitamin C and K promote healthy gums, bone density, and adequate blood clotting.
8. Strawberries
Strawberries have a relatively low glycemic index which makes them a favorable fruit for diabetic people. They do not lead to a sudden spike in the sugar levels. The polyphenols like anthocyanins aid in effective weight loss, as they burn the stored fat. Anthocyanins further boost your brain health.
The flavonoids present in them prevent aging, reduce the risk of heart disease, esophageal cancer, and promote healthy eyes.
9. Lemons
Known for their tangy taste and citrusy flavor, lemons are refreshing. They are loaded with vitamin-C which boosts the immune system and promotes stronger body tissues. Lemons have the ability to bring down cholesterol levels, thereby reducing the risk of heart diseases. When consumed daily, they boost kidney health and promote weight loss.
10. Cranberries
Like all other berries, cranberries are also rich in antioxidants. Since ages, the juice and extract of cranberries have been used in the treatment of urinary tract infections. This is due to the presence of A-Type Proanthocyanidins which are the plant compounds that prevent the infection-causing bacteria from attaching to the lining of the bladder.
They also reduce the risk of certain types of cancer, cardiovascular diseases, and dental problems.
11. Watermelon
Refreshing, light on stomach, and rich in vitamins and antioxidants, watermelon provides a range of health benefits. Owing to its high water content of 92%, watermelon is a great source of hydration. Lycopene, which is an antioxidant, protects the body cells from free radicals. This, in turn, shields them from cancer. Cucurbitacin E, which is also an antioxidant prevents tumor formation.
12. Blackberries
Packed with fibers, minerals, antioxidants, and vitamins, blueberries boost your immune system. The anti-inflammatory properties reduce any inflammation in the arteries, leading to a healthy heart. The high amount of fibers aids digestion and keeps your gut healthy. The vitamins and antioxidants work together in preventing various chronic diseases like cancer, kidney disease, and neurodegenerative disease.
13. Durian
With an abundance of vitamins and minerals, fiber, protein, and dietary fibers, durian does more than what any other fruits do. The high fiber content aids the digestive system, keeping a moderate amount of gut bacteria within. This further reduces any risk of colon cancer. Potassium present in the fruit regulates blood sugar levels and boosts cardiovascular health. Proteins like tryptophan fight insomnia. Iron, magnesium, and copper promote bone health and prevent anemia.
14. Olives
Used either as oil or as topping on pizzas, olives promote various health benefits in every form. These are rich in oleic acid which promotes a healthy heart and reduces the risk of cancer. The antioxidant and anti-inflammatory properties prevent liver damage. The high iron content boosts oxygen transport, increasing ones metabolism. This also prevents anemia.
15. Oranges
These nutritious fruits are quite popular for their instant energy supply and high vitamin-C. They also have a significant amount of folate and thiamine, which increase iron absorption in the body and prevent anemia. The high amount of citric acid prevents kidney disorders.
16. Grapes
Grapes have the highest amounts of sugar in them, which acts as an instant energy boost. The anthocyanins and resveratrol have shown to reduce inflammation and faster recovery from any infection or disease. The phytochemicals present in them are known to prevent vision problems, joint pain, and protect the brain from free radicals.
17. Bananas
Bananas are quite famous for their high potassium and carbohydrate content. These two properties make it a great fuel to start your day, by adding them to your fortified cereals. In addition to these, they also contain pectin, which aids digestion and prevents constipation. Unripe bananas are low in carbohydrates, which makes them suitable for consumption in diabetic people.
18. Papaya
Apart from high amounts of vitamin-A, C, potassium, and folate, papaya also contains abundant lycopene. Vitamin-A and folate come together to promote healthy eyes and prevent anemia. Studies show that your body can absorb maximum lycopene through papaya, compared to any other fruits. Papain, an enzyme present in it speeds up the process of protein digestion. Thus, eating a few pieces of papaya after consuming red meat helps in thorough digestion.
19. Cherries
The anthocyanins and carotenoids present in cherries prevent inflammation, thereby protecting you from various disease. Melatonin is one of the prominent compounds present in cherries that makes them a good agent to fight insomnia. Melatonin is the hormone required to maintain a proper sleep-wake cycle. High amounts of the same improve the time and quality of sleep.
20. Guava
Rich in vitamin-C and low in carbs, guava is the go-to fruit for diabetic patients. In addition to this, the high amount of dietary fiber like pectin keeps your gastrointestinal tract clean, reducing the risk of colon cancer. The antioxidants prevent oxidative tissue damage in the body.
