Fruit is a highly nutritious, delicious, and convenient complement to any diet. Each type of fruit has its own set of nutrients and benefits to provide. The key is to consume fruits of various colours, as each colour provides a different set of healthy nutrients....CONTINUE READING THE FULL ARTICLE>>>
1. Apple
Apple is one of the most popular fruits that are high in nutrients. They’re high in soluble and insoluble fibres including pectin, hemicellulose, and cellulose. These aid in the management of blood sugar levels, the promotion of normal digestion, and the support of gut and heart health.
They’re also high in vitamin C and plant polyphenols, which are disease-fighting substances found in plants. Eating apples daily may reduce your chances of heart disease, stroke, cancer, being overweight or obese, and having neurological issues.
2. Blueberries
Blueberries are widely known for their antioxidant and anti-inflammatory properties. They’re also high in anthocyanin, a plant pigment, and flavonoid that gives blueberries their distinctive blue-purple colour.
This molecule aids in the battle against free radicals, which can cause cell damage and disease. Numerous studies have linked anthocyanin-rich diets to a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, some types of cancer, and cognitive decline.
3. Bananas
Bananas are an awesome source of potassium. They provide a wide range of plant components known as polyphenols and phytosterols, both of which are beneficial to your overall health. They’re also high in prebiotics, a type of fibre that encourages the growth of healthy bacteria in the stomach.
Green, unripe bananas have more resistant starch than ripe bananas and are high in the dietary fibre pectin. Both have been linked to a variety of health benefits, including better blood sugar control and intestinal health.
4. Oranges
Oranges are well-known for having a high vitamin C content. They also have a lot of potassium, folate, thiamine (vitamin B1), fibre, and plant polyphenols in them.
Consuming whole oranges may reduce inflammation, blood pressure, cholesterol, and post-meal blood sugar levels, according to research.
5. Mangoes
Mangoes are high in potassium, folate, fibre, and vitamins A, C, B6, E, and K. They also contain a high concentration of plant polyphenols, which have antioxidant and anti-inflammatory properties.
It may protect the body from chronic diseases such as type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain types of cancer, according to research. Mangoes also contain fibre, which promotes regular bowel movements and intestinal health.
6. Avocado
Avocados, unlike most other fruits, are high in healthful fats and low in natural sugars. They are primarily composed of oleic acid, a monounsaturated fat associated with improved heart health.
They also have a lot of potassium, fibre, vitamin B6, folate, vitamins E and K, and two carotenoids called lutein and zeaxanthin, which are good for your eyes.
7. Pineapple
The pineapple is one of the most well-known tropical fruits. Manganese aids metabolism and blood sugar management while also acting as an antioxidant. Pineapple also includes polyphenolic substances with antioxidant and anti-inflammatory effects.
8. Strawberries
Strawberries are tasty, convenient, and packed with nutrients. They are high in vitamin C, folate, and manganese. Plant polyphenols that act as antioxidants, such as flavonoids, phenolic acids, lignans, and tannins, abound in them.
They are particularly high in anthocyanins, ellagitannins, and proanthocyanidins, which have been demonstrated in studies to lessen the risk of chronic disease.
9. Olives
Olives are high in vitamin E, copper, and oleic acid, a type of monounsaturated fat. They’re also high in plant polyphenols including oleuropein, hydroxytyrosol, and quercetin, which are anti-inflammatory and antioxidant.
10. Watermelon
Watermelon is a nutrient-dense summer fruit. It’s high in antioxidants including vitamins A and C, beta carotene, and lycopene. It’s also high in potassium and magnesium.
Surprisingly, lycopene and beta carotene may also give minor skin protection against ultraviolet (UV) rays, reduce the incidence of sunburn, and aid in the healing of sunburns.
11. Guava
Guava is an excellent source of vitamin C. Furthermore, guava includes some of the greatest levels of lycopene when compared to other lycopene-rich foods such as tomatoes, watermelon, and grapefruit. It’s also high in other antioxidants, like beta carotene and flavonoids.
Because guava is high in nutrients and antioxidants, eating it regularly may benefit your eyes, heart, kidneys, and skin. It may also defend against chronic diseases and help maintain a healthy immune system.
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