Fruits provide most of the nutrients we need in our daily food intake. And there are lots of surprisingly healthy fruits out there. We see them displayed in grocery stores and in open markets when we go shopping. I bet most people make their selection of fruits based on what they like. Many pick those that appeal to their taste buds. They just never take cognizance of the nutrition value and health benefits these surprisingly healthy fruits offer.
The list below offers a selected number of surprisingly healthy fruits. You just have to add these amazingly healthy fruits to your shopping baskets when next you go shopping for fruits.
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Have you heard the saying that “An apple a day, keeps the doctor away?” Well, that’s true, considering loads of nutrients packed in this fruit.
Apples contain vitamin C, antioxidants, small amounts of vitamin B and high dietary fiber. They also contain phytonutrients and flavonoids alongside vitamin K, potassium, manganese, copper, and magnesium.
The fiber in apple aid in digestion. Pectin (a type of fiber) present in apples help to improve the functioning of the good bacteria living in the gut. Apples also help to boost the immune system, control diabetes and reduce strokes.
Just like strawberries, apples also tend to retain high levels of pesticide residues on them. Ensure you wash them properly before eating.
Eat apples sliced or whole with the fiber and vitamin-rich skin on and ensure you do not eat the seeds.
Bananas are extremely healthy and delicious, and they are commonly available across the globe.
They contain several essential vitamins and minerals such as potassium, calcium, manganese, folate, riboflavin, iron, B6 and magnesium. Potassium helps lower blood pressure and reduce the risk of heart diseases.
Bananas are also rich in two types of fiber; pectin and resistant starch. These help the good bacteria in the gut to flourish, protect against colon cancer, and keep you full for longer.
Add frozen bananas to your smoothies and enjoy the lovely creaminess it offers. You can peel and eat it together with peanut or dress with peanut butter, on top of whole-grain toast or mixed into oatmeal.
This vibrant fruit may be tiny, but each serving packs a serious punch when it comes to nutrition.
Blueberries contain anthocyanins, which can help improve heart health by fighting the buildup of plaque. The anthocyanins are also what gives the berries their coloring.
Purple foods are suspected to be a powerful weapon in fighting heart disease since they’re a rich source of phytonutrients. Phytonutrients are naturally occurring plant chemicals. They are thought to have disease-preventing capabilities. Berries are also a good source of vitamin C and vitamin K.
Blueberries are rich in antioxidants which not only prevent cell damage but also protect against several types of chronic disease, including mesothelioma (cancer), heart disease and diabetes.
They are often served at breakfast in porridge and pancakes, but they’re also delicious in a spinach salad with goat cheese or tossed into a green smoothie.
Tart cherries are packed with antioxidants and offer many health benefits. They help with insomnia, joint pain (osteoarthritis) and belly fat.
Regularly incorporating cherries or 100% cherry juice into your meal or snack routine may help lessen your joint pain.
Cherries are a good source of melatonin, which helps us regulate our sleep cycles. They have also been found to help with jet lag.
Cherries are a potent source of antioxidants and anti-inflammatory compounds. These cellular bodyguards slow down aging and ward off chronic illnesses—including heart disease, cancer, Alzheimer’s, diabetes, and obesity.
Grapefruits vary in color from white or yellow to pink and red. They can range in taste from acidic to alkaline and even bitter to sweet and sugary.
They are composed of 92% water. About the same volume as contained in watermelons, and are high in fiber and low in calories. Grapefruits also contain bioflavonoids and other plant chemicals that protect against serious diseases like cancer, heart disease, and the formation of tumors.
Grapefruits increase the body’s metabolic rate and lower insulin levels. They assist the human body in fighting various conditions like fatigue, fever, malaria, diabetes, constipation, urinary problems, excess acidity etc.
A glass of chilled grapefruit juice helps boost levels of vitamin C in your body and give you a feeling of fullness.
Lemon has several health benefits associated with it. It contains many nourishing elements like vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin, thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium, potassium, zinc, phosphorus, and protein.
Lemons neutralize offensive odors or bad breath caused by eating foods with strong smells like garlic, onions, or fish.
They are also considered a blood purifier and are well known as a useful treatment for kidney stones, reducing strokes, and lowering body temperature. The flavonoids in lemons are composites that contain antioxidant and cancer-fighting properties.
As a refreshing drink, lemonade helps you stay calm and cool. It helps prevent diabetes, constipation, high blood pressure, fever, indigestion, as well as improve the skin, hair, and teeth.
You probably don’t think about the numerous health benefits coming with every bite of a mango fruit every season.
Mango fruits have been found to contain antioxidant compounds which protect against leukemia, colon, breast, and prostate cancers. They also contain high levels of fiber, pectin and vitamin C. These help to lower serum cholesterol levels and keep your immune system healthy and strong.
Eating mangoes may help clear clogged pores and eliminate pimples. Blending and applying on the skin helps to repair skin.
More Surprisingly Healthy Fruits
Besides how filling and refreshing a crisp pear can be, adding pear to your nutrition also comes loaded with benefits. Pears have the ability to fight chronic diseases by supplying high levels of antioxidants. They also capable of lowering constipation, kidney stones, cholesterol, and diabetes.
Pears contain special phytonutrients, including anti-inflammatory flavonoids, anticancer polyphenols, and anti-aging flavonoids.
The health benefits of pears include; their ability to aid in weight loss, improve digestion and heart health, regulate the body’s fluid levels, and reduce blood pressure. They also increase the cognitive ability, prevent cancer, and promote wound healing and tissue repair.
Pears help to defend against birth defects, boost the immune system, and reduce inflammation. They increase body metabolism, improve circulation, protect against osteoporosis and aid in the skin, eye, and hair care.
Pineapples are tropical fruit that is rich in vitamins, enzymes, and antioxidants. These nutrients help boost the immune system, build strong bones and aid in digestion.
They contain copper, potassium, calcium, magnesium, manganese, vitamin C, thiamin, B6, beta-carotene, and folate. They also contain soluble and insoluble fiber and bromelain. This makes pineapple a storehouse of many health benefits.
Pineapple nutrition decrease risk of age-related macular degeneration. It prevents asthma, lowers blood pressure, and fight against cancer cells. Pineapples also improve bone health, digestion, and boost fertility
Pineapples are peeled, sliced, and eaten as a snack. They are mixed with other sliced fruits to make a fruit salad. You may like to blend together with ice cubes to make an ice-cold juice for yourself.
Whether they are consumed fresh or dried, plums are surprisingly healthy fruits. They are packed with a variety of nutrition and health benefits.
Plums contain many vitamins and minerals. In addition, they contain dietary fiber and antioxidants which are helpful for reducing inflammation and protecting your cells from damage.
They also contain heart-healthy potassium, which is also good for muscles. In addition, they help promote the development of good bacteria in the gut.
Plums are not only low in calories and harmful fats but are also a low-glycemic-index food. Even though they are sweet, they do not increase blood sugar and can help modulate fat-gene expression. This implies that they are less likely to cause the weight gain that can come with sugary foods.
They help to control diabetes, treat obesity, prevent osteoporosis, regulate cholesterol levels, aid in digestion, boost immunity and so on. One powerful fruit there!
Strawberries are highly nutritious and are surprisingly low in sugar compared with some other fruits. They are loaded with vitamin C, manganese, and fiber and they taste great when mixed into oatmeal or yogurt.
Recent studies have shown that strawberries tend to retain a higher amount of pesticide residue than other types of produce. Ensure you wash them properly before eating.
Wash strawberries in water mixed with vinegar once they’re at home with you. This will extend their freshness for a couple of days.
There are many more surprisingly healthy fruits not mentioned in this article. Those will be added as this article will be continually updated to cover nature’s gift of surprisingly healthy fruits.
Eat healthily. Stay healthy.