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
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.
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.
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
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.
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
A study conducted showed that blueberries also protect your brain from oxidative damage. This further leads to increased memory.
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.
Low in calories, high in fiber, phytochemicals, and vitamins, pomegranate promote heart health and prevent cancer. The low calorie, high fiber combo promotes
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.
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
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.
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.