Eating fruits is an excellent way to improve health and reduce the risk of certain diseases. Fruits are good sources of vitamins and minerals. They also provide a broad range of health-boosting antioxidants. Do you want to know the top 10 healthiest fruits based on their nutrient profile and health benefits? Read this article to find out.
List of the Top 10 Healthiest Fruits
1. Grapes
Because of their high nutrient and antioxidant content, grapes can provide you with numerous health benefits. They are a good source of vitamin C and vitamin K (a fat soluble vitamin that is essential for blood clotting and healthy bones).
Red grapes are particularly high in antioxidants. One of the antioxidants found in grapes is resveratrol. Studies show that resveratrol can help protect against heart disease, lower blood sugar, and help prevent cancer.
2. Apples
Incredibly nutritious, apples contain a high amount of potassium, fiber, vitamin C, and vitamin K. They also contain B vitamins. Studies show that the antioxidants found in apples promote heart health and may reduce the risk of type 2 diabetes and cancer. These antioxidants are also linked to increased bone density.
That’s not all. Apples also contain pectin. What is pectin? Pectin is a prebiotic fiber that supports the good bacteria in the gut and helps improve digestion and metabolism.
3. Blueberries
Eating blueberries provides many health benefits. First and foremost, the fruit has an impressive nutrition profile, having such nutrients as vitamin C, vitamin K, manganese, and fiber. Blueberries are rich in antioxidants that may reduce the risk of diabetes, heart disease, and Alzheimer’s.
In addition, blueberries can boost the immune system. One study reported that eating blueberries regularly may increase the number of natural killer cells in the body. Killer cells help defend against oxidative stress and viral infections.
Another property of the antioxidants in blueberries is that they may have a protective effect on the brain. Consuming blueberries has been shown to improve the memory of older adults.
4. Grapefruit
Grapefruits are citrus fruits that are packed with vitamins and minerals. How to eat grapefruit? You can add grapefruit slices to fruit salad, or squeeze the juice and add into water to make a drink.
This particular fruit is known for its ability to aid weight loss and also reduce insulin resistance. In a study in 91 people, the participants who ate half a grapefruit before meals lost 2.9 pounds more weight than those who did not. That same study also reported that the grapefruit group had a significant reduction in insulin resistance.
Eating grapefruit has been shown to reduce cholesterol levels and prevent kidney stones. Moreover, compounds in grapefruit called furanocoumarins can help protect against oxidative stress and tumors and also support healthy bones. However, these same compounds can interact with some prescription drugs, so be sure to check with your physician before eating grapefruit if you are using prescription drugs.
5. Oranges
One of the most popular and nutritious fruits, oranges are a good source of vitamin C, thiamine, folate, and potassium. The plant compounds found in this citrus fruit are responsible for many of its health benefits. These include carotenoids, flavonoids, and citric acid.
The vitamin C and citric acid in oranges can help increase iron absorption and help prevent anemia. Citric acid may also reduce the risk of kidney stones.
6. Pineapple
Pineapple is a tropical fruit that is very nutritious. When it comes to the Reference Daily Intake (RDI), one cup of pineapple provides 131% of vitamin C and 76% of manganese respectively.
This fruit also contains bromelain, a mixture of enzymes that has anti-inflammatory properties and helps in the digestion of protein. Test tube and animal studies show that bromelain may also help protect against tumor growth and cancer.
7. Avocado
While most fruits are high in carbs, avocado is low in carbs and consists mainly of healthy fats. The majority of fat in avocado is oleic acid, a monounsaturated fat associated with better heart health and reduced inflammation.
Aside from healthy fats, avocados are rich in potassium, fiber and magnesium. One avocado provides about 28% of the RDI for potassium. Sufficient potassium intake is linked to a lower risk of stroke and reduced blood pressure.
8. Strawberries
The vitamin C, folate, manganese, and potassium content of strawberries is what makes them shine. Strawberries are juicy, red fruits with a high water content. Compared to other fruits, strawberries have a low glycemic index, meaning eating them won’t cause a big spike in blood sugar.
Like other berries, strawberries also have a high antioxidant capacity, which may help reduce the risk of chronic diseases. They contain anthocyanins that can help boost heart health. Moreover, animal and test tube studies have discovered that strawberries may help in preventing cancer and tumor formation.
How to eat strawberries? You can eat them raw, add them to yogurt or breakfast cereals, make them into jam, or blend them into a smoothie.
9. Watermelon
Watermelon is high in vitamin A and vitamin C. It is also rich in antioxidants such as lycopene, carotenoids and cucurbitacin E. Lycopene can reduce the risk of cancer of the digestive system. Cucurbitacin E, meanwhile, may inhibit tumor growth.
Eating lycopene-rich foods promotes heart health by reducing blood pressure and cholesterol. Watermelon is made up of 92% water; eating it can help you feel more full.
10. Pomegranate
If you’re wondering why pomegranate made it to our list of healthiest fruits, read this. Aside from being nutrient dense, pomegranates also contain plant compounds that can reduce inflammation and help prevent diseases such as cancer.
Furthermore, the antioxidant levels in pomegranate are extremely high (up to three times higher than that of green tea and red wine).
Conclusion
Regularly including fruits into your diet can reduce your risk of developing certain conditions such as heart disease, inflammation, and cancer. Just remember that it’s best to eat fruits while they are still fresh. Now that you know the top 10 healthiest fruits out there, it’s time to create a shopping list and make that trip to the nearest supermarket.
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