The healthiest fruit choices

We all know that fruits are among the healthiest food that provide the body with powerful antioxidant in addition to many nutrients and vitamins. Today we will learn about the healthiest fruits that are considered as superfood.

Apples

Apples are rich in vitamin C and soluble fiber:pectin which has been shown to lower blood cholesterol and protect heart health. A medium size apple provides 95 calories.

In addition apples contain a phytonutrient called quercetin which has shown to improve blood sugar and slow down carbs digestion.

Other benefits of apples including weight control, digestive and immune health, cancer prevention, and cardiovascular health.

Stone Fruits

Peaches, plums, nectarines, apricots, and cherries are all stone fruits.

In general stones of fruits are very nutritious and are rich in soluble fiber, slow-digesting carbohydrates, vitamin C, potassium, and phytochemicals, at a calorie bargain (about 60 calories per one-half cup serving).

Peaches, nectarines, and apricots are also rich in vitamin A, as well as the phytochemicals linked with their colors.

Plums are high in vitamin K and the unique phytochemicals neochlorogenic acid and chlorogenic acid. Cherries are rich in anthocyanins, which provide their deep-red color.

Stone fruits have been linked with preventing diabetes, metabolic syndrome, and cardiovascular disease. The stone fruits that contain beta-carotene, such as peaches, nectarines, and apricots, are also linked to a lower risk of eye disease. Anthocyanins in cherries have been found to reduce arthritis symptoms, muscle pain, and the incidence of upper respiratory symptoms after exercise, as well as improve parameters of cardiovascular health.

Bananas

When you consume bananas so you are getting a pack of vitamins B6 and C, manganese, fiber, potassium, and copper. In addition, bananas contain plant sterols linked with heart health, as well as special types of fibres that promote normal bacterial growth in the gut.

Bananas are important for athlete as they prevent muscle cramps and improve their performance.

Berries:

Berries are high in fiber, potassium, and vitamin C. They are rich in powerful antioxidants and include differen phytochemicals like anthocyanins, procyanadins, and ellagitannins.

In addition berries have been shown great effect in improving heart health, lowering risk of diabetes and cancer.

Specific effect of cranberries has been shown on preventing urinary tract infection. Blueberries lower cardiovascular disease while raspberries fight metabolically-based-disease.

Citrus

Citrus fruits—oranges, grapefruit, tangerines, lemons, and limes are among the healthiest fruit list.

They are rich in the powerful antioxidant the vitamin C in addition they offer potassium, folate, calcium, thiamine, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid, and fiber in citrus fruits.

In addition they are packed with more than 170 antioxidant.

Consumption of citrus fruit has been linked to lower risk of diabetes, heart disease and age-related eyes disease.

Mangos

It is very high in vitamin C, fibre, vitamins A and B6, folate, and copper. In addition, mangos are packed with phytochemicals.

Mangos has been shown to lower risk of diabetes,lower risk of certain types of cancer and promote bone health.

Melons

Melon are refreshing fruits, rich in fluid approximately 90% of their content in addition they are low in calories and rich in vitamins A and C and potassium, in addition to a variety of phytochemicals. For example, orange-fleshed melons are rich in beta-carotene, and watermelon contains heart-healthy lycopene and the amino acid citrulline, which is linked with heart health.

Consumption of melon has been linked with lower risk of cardiovascular disease while drinking of watermelon reduces soreness of muscle after exercise.

Pomegranates

Pomegranates have been used to treat infections and indigestion.

One serving (one-half cup of arils) provides 72 calories, along with a rich supply of the antioxidant vitamin C, vitamin K, heart-healthy potassium, and fiber.

Phytochemicals in pomegranate fight free radicals. In addition and according to studies pomegranates may be helpful in protecting against high blood pressure, high cholesterol, high blood sugar, and cognitive decline.

Sources:

http://reply.universityhealthnews.com/dm?id=EFA120121DFDAFD5F1459D38BF49718FB39808B1C8DB4137

https://www.mnn.com/food/healthy-eating/blogs/why-is-whole-fruit-healthier-than-smoothie