Monday, August 12, 2013

A List Of The Top 10 Healthiest Fruits

a heart made out of healthy fruitsIts summer and its HOT! Right now, all I can eat is fruits… mm a juicy watermelon is exactly what I need
. And because it’s the season of the fruits, I’ve decided to give you a list of the top 10 healthiest fruits that everyone’s menu should include!

Apples

You know what they say- An apple a day keeps the doctor away! And that’s very very true. In fact Apples are one of the healthiest fruits out there. Here’s why.


  • Apples are high in fiber! This makes them a great choice for people trying to lose weight. They will keep you full at the cost of only 95 calories per medium apple.
  • They contain a great amount of vitamin C and have a terrific effect on your immune system.
  • They contain lots of anti-oxidants, thus are able to prevent cancer and aging. Not only that but these specific anti-oxidants are known to lower the “bad” LDL cholesterol and lower the risk of coronary and heart diseases

Find me on Google+
Pomegranate


    pomegranate
  • Another great source of fiber.
  • Pomegranate is known to promote dental health! Thanks to the antibacterial properties of the polyphenolic flavonoids (in which this fruit is particularly rich), pomegranate juice is very effective in removing plaque. A natural and tasty mouthwash!
  • It is a rich source of vitamin C and vitamin K. The first one is great for your immune system and the second is really important when it comes to your bones.

Strawberries


    strawberries
  • Strawberries promote eye health by preventing cataracts.
  • Thanks to their rich content of Vitamin K and the minerals- potassium and magnesium, strawberries keep our bones healthy and strong.
  • They are very rich in anti-oxidants, which as mentioned earlier have a cancer preventing and anti-aging effect.
  • They also contain loads of Vitamin C, B-complex and manganese.
  • Strawberries are recommended to people who suffer from high blood pressure, avitaminosis, type-2 diabetes, gout and constipation.

Bananas


    banana
  • It’s not a secret that bananas charge us with an instant boost of energy, but not many people know that they also provide an instant boost in… our mood. This is thanks to the high levels of tryptophan, which turns into serotonin and makes us happy!
  • Bananas are also great for your digestion. They provide relief for ulcers and acid reflux. They also have a probiotic effect- boosting the growth of healthy bacteria in the intestine.
  • Bananas are highly recommended before going in for a swim. They can actually save your life by preventing the dreaded muscle cramps
  • Of course bananas are also a nutritional powerhouse full of fiber, vitamins and minerals.

Blueberries


    blueberries
  • Maybe the most potent tool for anti-aging and cancer prevention! These little guys pack an amazing amount of anti-oxidants, one of which is lutein, known to promote eye health.
  • Some of the compounds in blueberries have shown to prevent urinary tract infections.
  • They also reduce brain damage, thus preventing Alzheimer’s disease.
  • Improve cardiovascular health by reducing the levels of LDL cholesterol

Watermelon

My favorite fruit for the hot summer days! It turns out that it is not only refreshing and delicious but also very healthy!


    watermelon
  • Watermelon is a certified heart healthy food (by the American Heart Association). This is due to the fact that out of all the fresh fruits, watermelon has the highest amount of lycopene and a very high amount of citrulline. Both of these compounds maintain the heart’s health and the arteries and blood vessels’ flexibility.
  • Citrulline is also known to expand the blood vessels, which is the effect of all aphrodisiacs. Therefore, watermelons are a great natural cure for impotence. This effect of citrulline also decreases blood pressure.
  • Watermelons are also very rich in anti-oxidants like the mentioned above lycopene, and also vitamin C and A. This makes it great for cancer prevention and anti-aging.
  • It’s a great detoxifier because it helps wash off the toxins stored in the kidneys. Another benefit for the kidneys is the fact that watermelons reduce the chances of forming kidney stones by lowering the concentration of uric acid in the blood. It also helps regular bowel movement
  • Besides anti-oxidants and vitamin A and C, watermelon is also rich in vitamin B, which is great for the nerves, energy levels, fat metabolism and others. It also has high amounts of potassium and magnesium.

Kiwi


    kiwi
  •  Kiwi is a great source of folic acid, which is very important during pregnancy because it prevents pregnancy defects and ensures proper development of the baby.
  • It is very rich in anti-oxidants and especially vitamin C. We have already discussed what anti-oxidants do for you, so I will just mention that gram for gram kiwi has more vitamin C than oranges!
  • Some of the phytonutrients in kiwi have the quality of repairing your DNA. DNA damage is a main reason for diseases such as cancers.
  • The tasty fruit is rich in fibers which as we mentioned above is very important for weight loss and proper bowel movement.
  • Contains high amounts of potassium and magnesium.
  • Kiwi contains enzymes that revers cell damage and improve digestion.
  • It’s also good for your eyes. This is thanks to the lutein and zeaxanthin. Two chemicals contained in both the human eye and in kiwi.

Grapes


    grapes
  • Grapes are very rich in an anti-oxidant known as resveratrol. This chemical is sometimes referred to as “the new fountain of youth” or “revers-it-all”. It has a wide variety of benefits but it is most potent in fighting inflammation, cancers and preventing cardiovascular diseases (this is the main reason why one glass of wine a day is considered heart healthy).
  • Another anti-oxidant, anthocyanins, is present in grapes. Besides anti-inflammatory and anti-cancer properties, this anti-oxidant possesses the interesting ability to fight allergies.
  • Grapes support the recovery of cells and muscles, which is great for people who work out often.
  • Eating grapes can make you smarter! Studies show that it increases blood flow to the brain by up to 200%
  • Grapes also contain 3 very important minerals - copper, iron and manganese.
  • The vitamins found in grapes are vitamin-A, vitamin K, vitamin C, carotenoids and B-complex vitamins

Mangos


    mango
  • Mangos are yet another fruit that is helpful in preventing cancer. The anti-oxidants present in this fruit are known to specifically protect against leukemia, breast, colon and prostate cancers.
  • The high amounts of Vitamin C, pectin and fiber have the ability to lower the bad LDL cholesterol.
  • Another eye healthy fruit in this list! Thanks to the abundance of Vitamin A, mangos prevent dry eyes and night blindness.
  • Eating mangoes also has an alkalizing effect. This is caused by the malic, tantric and citric acids found in the fruit. Keeping your body in an alkaline state is thought as a key in preventing many diseases.
  • Mangos are also great for the skin. The above mentioned Vitamin A and also the mineral zinc (which mangos are rich in) are great for keeping your skin radiant and for preventing acne. You can also use the peel of the fruit and rub it into your skin. This will have a rejuvenating effect on it.
  • Thanks to the high amounts of Vitamin E, mangos are also capable of improving your sex drive!
  • The tropical fruit is great for your digestion. We mentioned that it is very rich in fiber, but that’s not all. It also contains loads of digestive enzymes and probiotics.
  • Other minerals and vitamins contained by mangos include iron, copper, potassium, manganese, vitamin B-6 and carotenoids.
  • Oh and I almost forgot. Thanks to vitamin B-6, who is essential for the production of an amino acid called GABA, mangos have a calming effect on the brain and the central nervous system.

Read about the benefits of African mangos here!

Cherries


    cherries
  • One very interesting benefit of cherries is that they improve your circadian rhythm which is a 24 hour cycle controlled by your biological clock. This is thanks to the Melatonin contained in the delicious red fruits. Melatonin is a compound that is of crucial importance for a good night sleep. Read more about the connection between the circadianrhythm and insomnia here!
  •  Thanks to two very powerful anti-oxidants (anthocyanins and bioflavonoids), cherries are a great way to relieve joint pain caused by arthritis or gouts. This happens because these anti-oxidant have the ability to slow down the enzymes Cyclo-oxyygenase-1 and -2, thus preventing joint pain. They also have very strong anti-inflammatory properties
  • Cherries are great for people who suffer from diabetes, because they lower the blood sugar levels.
  •  A delicious way to keep your brain in shape! Cherries have been linked to improved memory and overall brain health.
  •  They also cure migraines. Thanks to compounds with very similar effects to the ones from taking ibuprofen and aspirin.
  •  Of course the anti-oxidants contained in cherries also have anti-aging and anti-cancer effects (especially good in preventing colon cancer thanks to a compound known as quercetin)
  •  Some of the nutrients contained in cherries are fiber, Vitamin A, B, C and E, and the minerals iron, potassium and magnesium.

This is my list of the top 10 fruits that everyone should eat.

Keep in mind that there is no ranking! I don’t believe there is “a best” and “a worst” fruit in this list, because they all have their unique benefits, and what’s best for one person might not be the same for another. That’s why you need to consume all of these fruits and others who didn’t find their place in this list (for one reason or another). You should absolutely make variety your best friend!

Other fruits you should make room for in your menu include pineapples, acai berry (in fact all berries are great and should be consumed), pears, figs, avocados, pumpkin, tomatoes (yes they are fruits), cantaloupe, grapefruits, oranges, lemons, papaya, prune and whatever else your heart desires!

Find me on Google+

Related Posts:

A List of The Top 10 Superfoods

Chia Seed- The Newest Superfood

2 comments:

Raghav said...

Have you used some rating mechanism to rate the healthiest foods. Well, wonderful list anyways.
Great blog.

khan said...

Barbecue beef brisket is the national dish of the Republic of Texas. Here's the recipe for how to cook it the way the BBQ champions abd BBQ restaurants cook it. Learn how to grill smoking a brisket steak in best weather now!