Advantage of Healthy Fruits Blog

 

Here are the top 12 healthiest fruits to enjoy on a regular basis

1. Apples

One of the most popular fruits, apples are chock-full of nutrition.

They’re rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health. In addition, they’re a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders. Note that most of the polyphenols in apples are located just below the skin, so be sure to eat it to reap the greatest benefits.

2. Blueberries

Blueberries are well known for their antioxidant and anti-inflammatory properties.

In particular, they’re high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple color. This compound helps fight cell-damaging free radicals that can lead to disease. Numerous studies have pointed to the health benefits of a diet high in anthocyanins, such as a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline For example, a study including over 200,000 participants observed a 5% decrease in the risk of type 2 diabetes for every 17 grams of anthocyanin-rich berries they consumed per day. Other berries high in anthocyanins include blackberries, bilberry, elderberry, cherries, and chokeberries.

3. Bananas

The benefits of bananas go beyond their potassium content. Along with providing 7% of the Daily Value (DV) for potassium, bananas contain.

• Vitamin B6: 27% of the DV
• Vitamin C: 12% of the DV
• Magnesium: 8% of the DV

Note that green, unripe bananas are higher in resistant starch than ripe ones, and they’re a good source of the dietary fiber pectin. Both of these have been linked to a number of health benefits, including improved blood sugar control and better digestive health.

4. Oranges

Oranges are known for their high vitamin C content, providing 91% of the DV in a single fruit. They’re also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols. Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure, cholesterol, and post-meal blood sugar. Though 100% orange juice provides a high volume of nutrients and antioxidants, it usually lacks dietary fiber. Varieties that include the pulp do include some fiber, so opt for these over juices without pulp. That said, try to eat whole oranges more often, and keep juice portions to 1 cup (235 mL) or less per serving.

5. Dragon fruit

Also known as pitaya or pitahaya, dragon fruit is rich in many nutrients, including fiber, iron, magnesium, and vitamins C and E. It’s also an excellent source of carotenoids, such as lycopene. People in Southeast Asian cultures have regarded dragon fruit highly for hundreds of years as a health-promoting fruit. Over recent decades, it has gained popularity in Western countries.

6. Mango

Known as the “king of fruits,” mangoes are an excellent source of potassium, folate, fiber, and vitamins A, C, B6, E, and K. They’re also rich in numerous plant polyphenols that have antioxidant and anti-inflammatory properties. In particular, mangoes are high in mangiferin, a potent antioxidant. Studies have shown it may protect the body from chronic diseases, such as type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain forms of cancer. What’s more, mangoes contain fiber, which helps support regular bowel movements and aids digestive health.

7. Lychee

Lychee, which is also known as litchi and Chinese cherry, is packed with nutrition.

• gallic acid
• chlorogenic acid
• catechins
• caffeic acid

One serving of lychee is around seven small individual fruits.

8. Pineapple

Pineapple is one of the most popular tropical fruits.

One cup (165 grams) of pineapple provides 88% of the DV for vitamin C and 73% of the DV for manganese. Manganese supports metabolism and blood sugar regulation and acts as an antioxidant. Pineapple also contains a number of polyphenolic compounds that have antioxidant and anti-inflammatory properties. Additionally, pineapple contains an enzyme known as bromelain, which people commonly use to tenderize meats. Anecdotal sources also claim this enzyme may support digestion.

9. Strawberries

Strawberries are a favorite fruit for many. They’re delicious, convenient, and highly nutritious. In particular, strawberries are a good source of vitamin C, folate, and manganese. They’re full of plant polyphenols that act as antioxidants, such as flavonoids, phenolic acids, lignans, and tannins. In particular, they’re high in anthocyanins, ellagitannins, and proanthocyanidins, which studies have shown reduce the risk of chronic disease. Furthermore, they have a low glycemic index, meaning they won’t significantly affect your blood sugar levels.

10. Cherries

Cherries are a great source of fiber and potassium, both of which are important for heart and gut health.

They’re also high in antioxidant plant compounds, such as anthocyanins and hydroxycinnamates, which help protect the body from oxidative stress. Furthermore, they’re a good source of serotonin, tryptophan, and melatonin, which support good mood and sleep.

11. Olives

Though they may not readily come to mind when you think of fruit, olives are a great addition to your diet.

They’re an excellent source of vitamin E, copper, and a monounsaturated fat called oleic acid. They’re also rich in plant polyphenols, such as oleuropein, hydroxytyrosol, and quercetin, which have anti-inflammatory and antioxidant properties. In fact, whole olives and olive oil make up a large component of the Mediterranean diet, which studies have shown may lower the risk of heart disease, type 2 diabetes, cognitive decline, overweight, and obesity.

12. Watermelon

Watermelon is a highly nutritious summer favorite. It’s an abundant source of antioxidants, such as vitamins A and C, beta carotene, and lycopene. It’s also a good source of potassium and magnesium.

In particular, watermelon is one of the top sources of lycopene, a carotenoid that gives watermelon its pink-red color. A diet high in lycopene is linked to lower levels of oxidative stress and inflammation. The nutrient may also decrease the risk of heart disease, cancer, and type 2 diabetes. Interestingly, lycopene and beta carotene may also provide minor skin protection from ultraviolet (UV) rays, reduce the risk of sunburns, and help your skin heal faster. That said, you’ll still need to use sunscreen to keep your skin fully protected. Finally, watermelon has a uniquely high water content. A single wedge (434 grams) provides 13.4 ounces (395 mL) of water. Since it’s high in both water and potassium, it can help hydrate and replenish electrolytes after a workout or on a hot summer days.