Thursday, May 28, 2020

Benefits of the 15 most common fruits


Author: Crys

According to Dr. Joseph Mercola, named the top Ultimate Wellness Game Changer by an American Post (if you’re interested, you can find more about his work on fruits can be a healthy part of your diet as they’re generally rich in vitamins and antioxidants, but fruits can also be an extra source of sugar, particularly fructose, that you may be better off without.

However, Dr. Robert H Lustig – a famous professor of pediatrics and an obesity specialist at the University of California, San Francisco (find out more details about it hier) claims the opposite, namely fructose from added sugars is poisonous, but NOT from fruits.

I could keep on quoting tons of conflicting opinions regarding this topic, but I might end up like those “specialists” by delivering not only useless information but potentially harmful.

So, I have decided to list the 15 most common fruits and their already well-known benefits:

1. Apples
The proverb “An apple a day keeps the doctor away”, addressing the health effects of the fruit, dates from 19th century Wales.
Apples are a great source of fiber, but the skin contains quercetin, an antioxidant that packs antihistamine and anti-inflammatory power, therefore, may help protect you from heart disease and possibly allergic reactions. A study from St. George’s Hospital Medical School in London found that people who eat five or more apples a week have better lung function than those who don’t.

2. Bananas
Bananas are excellent sources of vitamin B6, soluble fiber, and contain moderate amounts of vitamin C, manganese and potassium. Along with other fruits and vegetables, consumption of bananas may be associated with a reduced risk of colorectal cancer, and in women – breast cancer and renal cell carcinoma.

Have you ever grabbed a snack but then felt hungry again a couple of minutes later? Bananas are a healthy carb that fill you up and help to boost your metabolism.

3. Blackberries
Blackberries are well known as number one for fiber. They are also reach in polyphenols, the same family of antioxidants found in green tea, which might help to prevent cardiovascular diseases, cancers and osteoporosis.

4. Blueberries
Blueberries are very good for brain function and memory. Several studies link high flavonoid levels in blueberries with a better memory, and regular consumption may help keep your brain functioning well as you age, new research suggests. One study found that women with the highest intake of berries appeared to have a delay in cognitive aging by a whopping 2.5 years.

5. Cherries
They owe their deep red color to an antioxidant called anthocyanin that can reduce inflammation and lower triglyceride and cholesterol levels. In a recent study, University of Michigan researchers found that giving cherries to lab rats reduced two common markers of blood vessel inflammation by up to 50%.

6. Citrus fruits
All citrus, from limes to tangerines, are chock-full of vitamin C, fiber and small amounts of other nutrients and disease-fighting chemicals. It’s the C that makes citrus a super-fruit because this vitamin counters the effects of sun damage, regulates oils glands and can even prevent age spots.

7. Grapes
Grapes are well known as a powerful antioxidant called resveratrol that promotes a healthy heart. Researchers have also found that compounds found in grape seed extract seem to help slow Alzheimer’s disease (at least in mice) and can clobber head and neck cancer cells grown in the laboratory. Oh, and forget bleaching your teeth. “The malic acid in grapes naturally breaks down stains and discolorations on teeth,” says Elisa Mello, DDS, assistant clinical professor at New York University.

8. Grapefruit
Grapefruit is a super-fruit but more for your heart than your weight. A grapefruit a day can help keep heart disease at bay by lowering cholesterol, according to several studies. The redder your fruit the better because they contain higher levels of antioxidants.

9. Oranges
If you manage to eat just one medium orange, then you’ll already have reached your recommended daily intake of vitamin C that keeps your immune system humming. This familiar sweet fruit is also a great source of fiber, potassium, calcium, folate, and other B vitamins – so take one with you everywhere you go!

10. Strawberries
Strawberries are bursting with vitamin C; just a cup full, and you’ve already reached your recommended daily intake. They are also an excellent source of folic acid that can help protect your heart. Best of all, they whiten your teeth in a natural way!

11. Avocados
Packed with monounsaturated fat and fatty acids, avocados can help lower LDL (bad cholesterol) levels while raising the amount of good cholesterol in your body. The healthy fats in avocados also promote the absorption of other carotenoids—especially beta-carotene and lycopene—that are essential for heart health.

12. Watermelon
Watermelon is packed with lycopene; in fact just one cup of the stuff has more than twice as much compared to a fresh tomato.
It’s also a source of vitamins A and C.

13. Pineapple
Pineapple contains bromelain, a digestive enzyme, which helps break down food to reduce bloating.

14. Pumpkin & pumpkin seeds
This squash is overflowing with beta-carotene, which combined with potassium may help to prevent high blood pressure.

15. Papayas
This tropical fruit is bursting with vitamin C – just one cup gives you more than you need each day. On top of this, papaya is also a good source of vitamins A and E, two powerful antioxidants that may help protect against heart disease and colon cancer.

Stay tuned for more articles on this topic!



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Comments: 2

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  • Nice post. I was checking continuously this weblog and I’m inspired!
    Extremely useful information particularly the final section :) I handle such info
    much. I was seeking this certain information for a very long time.
    Thanks and good luck.

  • Crys Scarlet

    Thanks a lot! :)

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