healthy 12 fruits that should eat daily.

 

Fruits are very important for good health.

You know the saying, “an apple a day keeps the doctor away”?

Well, it’s not just apples that have this effect.

There are more than 2000 varieties of fruits available?

Each offers a unique set of nutrients and health benefits.

In today’s topic, we’ll be discussing the top 12 healthy fruits.

Why do lemons top our list?

What about pineapple?

Is pomegranate on here?

We’ll be talking about all of these AND more...

1. Lemons

We know, they’re sour. But these yellow fruits have amazing health benefits.

Lemons are added to food in small quantities for that extra kick.

Like other citrus fruits, lemons are rich in vitamin C and antioxidants that remove

free radicals from your body.

The juice from one 48 gram lemon contains 19 mg of vitamin C, 49 mg potassium, 3 mg

calcium, and 100 mg of fiber! Vitamin C deficiency can cause scurvy, a condition of bleeding gums and fatigue. In addition to vitamin C, lemons also contain vitamin A, B-6, folic acid, niacin, thiamine and riboflavin.

Experts believe that lemon contains flavonoids, which have anticancer, antibacterial and antidiabetic

properties.

You’ll be amazed to know that in a recent study, where fruits and veggies were ranked

on their nutrition, lemon earned the top spot. Because of this vitamin C, lemons boost your immune function, reduce your risk of heart disease, help control your weight, prevent kidney stones, lower cancer risk, and protect you against anemia.

For weight loss,

 try warm lemon water with some honey in the morning. If you suffer from a sore throat, you should drink hot lemon ginger tea, which will instantly relax you.

2. Apples,

We all know that apples are nutrient-dense!

So let’s take a look at what they have to offer.

One medium apple contains 195 mg of potassium, almost 9 mg of vitamin C, 11 mg of calcium, and 4 grams of fiber! Being high in fiber, apples strengthen your heart, support your gut and promote good digestion.

Studies have suggested that people who eat apples regularly are 30% less likely to be obese, and may have less risk of neurological disorders.

Apples can also reduce your risk of cancer, as they’re rich in a flavonoid called quercetin.

Eat apple slices with peanut butter or make a peanut butter banana apple smoothie!

Try eating apples with the skin for the best benefits.

3. Strawberries,

I’m sure many of you have strawberries, as they’re juicy, delicious, and convenient.

About 100 grams of raw strawberries offer 56 mg of vitamin C, 89 mg of potassium, 12 mg of calcium, and almost 2 grams of fiber! In addition to fiber and potassium, strawberries also contain anthocyanins, which support your heart health.

Strawberries are also rich in flavonoids, phenolic acids, and tannins.

These protect you from the cognitive disease a flavonoid present in strawberries, which helps to reduce inflammation.

They are also low on the glycemic index, meaning that these will not affect your blood sugar levels, making them a great option for diabetics. You can eat strawberries raw, blend them into smoothies, or top them on your cereal!

4. Oranges,

These beautiful fruits are among the healthiest in the world

Oranges are citrus fruits loaded with vitamins and minerals.

Guess which one they’re known best for...

Vitamin C! One orange provides 63 mg of vitamin C, 238 mg of potassium, 21 mg of calcium, 14 mg of

magnesium and almost 4 grams of fiber!

This fiber includes pectin, which binds carcinogenic chemicals, and removes them from your colon.

Research suggests eating whole oranges can reduce inflammation, cholesterol, blood pressure, post-meal blood sugar.

Oranges also offer vitamin A, which is important for your eyesight.

There are also B vitamins which are essential for the nervous and reproductive systems. While 100% orange juice has a high volume of nutrients and antioxidants, it usually lacks dietary fiber. Try eating whole oranges, as they have more fiber, and also make a delicious snack.

5. Blackberries,

Blackberries are packed with essential nutrients and antioxidants, becoming a great addition

to your diet. About 100 grams of these raw berries contain 21 mg of vitamin C, 162 mg of potassium, 20 mg of magnesium, 29 mg of calcium, and 5 grams of fiber!

Being rich in vitamin C, blackberries play a vital role in collagen formation in your

bones. They also help heal wounds, regenerate skin, and aid in iron absorption.

Vitamin C also acts as an antioxidant and removes free radicals from your body.

These tiny berries are full of fiber, meaning they promote your gut health, maintain regular bowel movements and support your heart health by reducing cholesterol.

Blackberries are also rich in vitamin K, which helps with early blood clotting if you cut

yourself. You’d be surprised to hear that blackberries also improve brain health, and help prevent age-related memory loss.

Last but not least, blackberries also support your oral health, as they have antibacterial and anti-inflammatory properties. You can eat blackberries fresh or add them to your porridge.

6. Lime,

Like other citrus fruits, limes provide vitamin C!

The juice of one lime provides 13 mg, along with 51 mg of potassium, 6 gram of calcium, 4 mg of magnesium!

Limes are also rich in antioxidants and boost immunity.

Adding limes to your diet can reduce your risk of heart disease, promote healthy skin,

prevent kidney stones, and reduce your risk of certain cancers.

These include bone marrow, throat, pancreas, breast, and colon.

You can drink hot or cold lime water to freshen you up. Or maybe add a little lime juice or grated lime peel to your favorite salads, and fried rice for extra flavor!

7. Pomegranate,

Pomegranate is a bundle of nutrients.

Many people consider it a ‘superfood’!

One raw pomegranate offers 10 mg of vitamin C, 236 mg of potassium, 10 mg of calcium and

4 grams of fiber! Pomegranates are rich in antioxidants and polyphenols, which help fight oxidative stress and eventually protect you from multiple illnesses.

Studies suggest that pomegranate can provide protection against neurological diseases like

Parkinson’s and Alzheimer's. This is due to their anti-inflammatory properties.

Pomegranate seeds can be added to salads or rice.

8. Grapefruit,

Grapefruits are tropical, citrus fruits with a sweet and sour taste.

They can be pink, red or white, and contain healthy vitamins and minerals.

Half a grapefruit provides 39 grams of vitamin C, 166 grams of potassium, 27 grams of calcium and 2 grams of fiber!

In addition to being super hydrating, grapefruits contain antioxidants called flavanones.

These have anti-inflammatory properties and provide protection against heart disease by lowering cholesterol and blood pressure.

Grapefruits also reduce your risk of cancer, prevent diabetes, reduce the risk of kidney stones,

and help weight loss. Add grapefruit slices to your salad, or prepare a grapefruit drink!

9. Pineapple,

Pineapple is loved by almost everyone, right?

One pineapple slice contains 27 mg of vitamin C, 61 mg of potassium, 7 mg of calcium, and

784 mg of fiber!

This exotic fruit contains an enzyme called bromelain, which helps reduce nasal inflammation or sinusitis.

This exotic fruit also contains manganese, which acts as an antioxidant, supports metabolism, and promotes bone and tissue growth. Pineapple is usually enjoyed as it is.

10. Bananas,

Bananas are loaded with potassium!

One medium banana contains 422 mg. There’s also 10 mg of vitamin C, 32 mg of magnesium, and 6 mg of calcium!

Bananas make a great snack before your workout, as they provide carbs that are easy to digest. A regular banana contains 3 grams of fiber, which maintains bowel movements.

This acts as a prebiotic and fixes stomach issues like ulcers.

Unripe bananas also help control blood sugar and promote better digestive health.

From smoothies to pancakes, from oats to fruit salads, bananas are truly versatile!

11. Avocado,

How can we forget this pick?

They’re loaded with nutrients.

Avocados are high in healthy fats, and low in natural sugars.

One regular avocado provides 10 mg of vitamin C, 485 mg of potassium, 29 mg of magnesium, and 7 grams of fiber!

Avocados contain oleic acid, which helps lower cholesterol and prevents heart disease.

They also contain lutein and zeaxanthin which support your eye health.

Avocados are associated with better weight management. Add them to your salads, or prepare some guacamole.

12. Blueberries,

Blueberries are packed with an antioxidant called anthocyanin, which might protect you

from heart disease, obesity, stroke, and cancer.

Not to mention cognitive decline.

Half a cup of blueberries  7 mg of vitamin C, 57 mg of potassium, 4 mg of calcium,2 grams of fiber!

Blueberries prevent plaque from building up and protect arteries from blockage.

Eat fresh blueberries, or add frozen ones to your smoothies and desserts.

The key to being healthy is that you should always eat fruits of different colors, as each color provides distinct benefits. An easy way to add multiple fruits to your diet is to make a yummy mix-fruit salad.

FROM THE DESK OF M.A F SALEEM.