Fruits For Good Health are healthy and nutritious food which encompasses a large variety of species. Fruits are sweet fruity products of plants that are the enlarged ovaries of their flowers. As fruits ripen, their naturally sweet taste makes them an attractive food for humans and animals alike. That’s why fruits have always been included in people’s diets for good health. Here is a list of 10 most delicious fruits that are good for health and taste really great.
Top 10 healthiest fruits
What do banana, apple, citrus, strawberry, papaya, grape, watermelon, coconut, avocado and pineapple have in common? They are the top 10 healthiest fruits, according to Dr. Willie T. Ong, an internist-cardiologist who was given the Outstanding Filipino Physician Award by the Department of Health in 2007.
1 Apple. A low-calorie snack, high in both soluble and insoluble fiber. Nutrition experts claim one large apple has around 130 calories, and none come from fat. Apples also have no sodium or cholesterol—nutrients many want to expressly avoid. One apple has 34 grams of carbohydrates, 25 grams of which come from the fruit’s natural sugars.
Lisa Sefcik, in an article, wrote: “One apple gives you 20 percent of your daily value [DV] of fiber. You also get 2 percent of your DV of vitamin A, iron and calcium, and 8 percent of your DV of vitamin C. Almost half of the fruit’s vitamin C content is within the skin, so it’s best to eat apples unpeeled. Apple skins are a valuable source of the fruit’s fiber and also contain pectin.”
Looking for something to help you lose some weight? Try eating apple, which may help to increase weight loss, according to a study involving about 400 women in Brazil. Women ate either apples or oat cookies for a period of 12 weeks. After 12 weeks, the researchers found that the women who consumed the apples had a significant weight loss of 1.21 kilograms, while the group of women who ate the oat cookies showed no significant weight loss.
2 Avocado. The most nutritious fruit in the world. The reason, according to Health Online Zine, is that the fruit “contains in excess of 25 essential nutrients, including vitamins A, B, C, E and K, copper, iron, phosphorus, magnesium and potassium.”
Avocado also contains fiber, protein and beneficial phytochemicals, such as beta-sitosterol, glutathione and lutein, which help protect against various diseases and illnesses. In addition, “avocado is one of the high- calorie fruits that you could be eating. This is due to its larger amounts of fat content, approximately 20 times the average of other fruits.”
Nutritionists claim avocados contain goodly amounts of vitamin C (necessary for the production of collagen needed for the growth of new cells and tissues which prevents viruses from penetrating cell membranes, and also a powerful antioxidant), thiamine (converts carbohydrates to glucose to fuel the brain and nervous system) and riboflavin (helps the body to release energy from proteins, carbohydrates and fat).
3 Banana. “In one form or another, raw or cooked, more bananas are consumed daily than perhaps any other fruit in the world.” That’s what the book, Tropical and Subtropical Agriculture, states.
Unknowingly, banana is one of the most healthful fruits the world has known. Alexander the Great was so fascinated by the virtues of this fruit that he described it as “the heavenly fruit that tasted like nectar sweetened in honey.”
Health experts claim that banana is low in protein, free of fats but high in energy. A fully ripe banana has 20 percent to 25 percent sugar. It has a significant amount of B-vitamins, especially B1 and B6. B1 is a brain tonic, whereas B6 relieves, in particular, uncomfortable symptoms of the pre-menstrual tension syndrome like irritability, headaches, tender breasts and water retention.
“One medium-sized banana boasts of 100 to 125 kilocalories, 4 to 5 grams fiber, about 400 milligrams potassium, 17 milligrams calcium, 36 milligrams phosphorus and traces of other minerals like iron,” said Professor Kanwar, an eminent biophysicist who writes for the Health Tribune.
A major study reveals that diets loaded with potassium-rich bananas may be able to cut the risk of strokes by one-third. Scientists feel that many people can be protected against strokes and heart attacks by minimizing sodium (common salt) intake and by consuming plenty of potassium-rich foods of which banana is one. In the United States, the Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of high-blood pressure and stroke.
4 Citrus fruits. The overflowing amounts of vitamin C in citrus fruits are the reason they are included in the list. “Locally, we have calamansi, suha and dalandan. However, oranges and lemons are splendid, too, but are more costly,” Ong wrote.
Vitamin C may help alleviate inflammatory conditions like asthma, osteoarthritis and rheumatoid arthritis. It also protects the heart and boosts the immune system. That’s why it’s good for preventing colds.
“Citrus fruits contain a fair amount of folate and potassium,” Ong said. “Folate lowers homocysteine levels in the body and may reduce heart disease. All citrus fruits contain fiber, especially in the membranes separating the sections. For that reason, when you eat a fresh orange or grapefruit, it is always best to try to eat a bit of the white membrane around the juicy sections of the fruit.”
5 Coconut. Although not actually a fruit but a nut, Dr. Ong included this on the list. Sugar from coconut is all natural. That is why it is recommended to people with diabetics. Studies have shown that it has a low glycemic index (GI) of 35, which is much lower than the 54 GI, which nutritionists consider as safe for people who have to watch their blood glucose level. “It has also glumatic acid, the same ingredient present in Viagra,” says Benjamin Lao, president of Lao Integrated Farms Inc., based in Bansalan, Davao del Sur.
One American health magazine hails coco water as “America’s healthiest beverage” for providing enhanced hydration, essential nutrition and all five essential electrolytes (calcium, potassium, magnesium, phosphorus and sodium).
When compared with a popular sports drink per 100 milligrams, coco water has more potassium (294 milligrams versus 11.7 milligrams), less sodium (25 milligrams versus 41 milligrams), more chloride (118 milligrams versus 39 milligrams), more magnesium (10 milligrams versus 7 milligrams), and less sugars (5 milligrams versus 6 milligrams).
6 Grapes. In the Bible, grapes were made into wine. Winifred Walker wrote in All the Plants of the Bible: “These bunches of grapes were thrown into a wine press, which was sometimes as large as a room and constructed underground, then trodden under foot by laborers. The juice of the squeezed grapes was made into wine and vinegar: this vinegar was poor wine, chiefly the drink of the Roman soldiers.”
According to Ong, grapes contain important ingredients such as tannins, flavonoids and anthocyanins. “These chemicals are believed to give grapes their anticancer properties,” he wrote. “Grapes are beneficial for those recuperating from an illness, and those who have anemia and fatigue. In fact, during Mahatma Gandhi’s long fasts, he would drink grape juice to keep his strength up.”
7 Papaya. “Low in calories and full of nutrition, papaya has more vitamin C than an orange,” said Amy Tousman, a registered dietitian based in Hawaii. “It’s loaded with vitamin A, potassium, folate and fiber. It also contains lutein and zeaxanthin, substances which help protect our eyes from age-related blindness.”
Papaya helps in the prevention of atherosclerosis, diabetes and heart disease. Folic acid found in papaya is needed for the conversion of a substance called homocysteine, an amino acid. If unconverted, homocysteine can directly damage blood vessel walls and if levels get too high, it is considered a significant risk factor to heart attack and strokes.
Papaya is definitely a boon when it comes to the heart. The antioxidants fight the cholesterol present in the blood and prevent it from building into plaques that clog the arteries. Apart from that, the rich fiber content of the fruit breaks down toxic substances like the homocysteine into easily absorbable amino acids, reducing chances of heart stroke.
Papaya is also a good source of fiber, which lowers cholesterol levels and helps in easing the discomforts of constipation. The fiber is able to bind to cancer toxins in the colon and keeps them away from the healthy colon cells.
8 Pineapple. Pineapples are loaded with vitamins and minerals including vitamin A, vitamin C, calcium, phosphorus and potassium. It is also rich in fiber and calories. On top of it all, this fruit is low in fat and cholesterol.
Since pineapples are rich in vitamin C, they can fight off viruses that cause cough and colds. Even when you are already infected with such ailment, pineapples can help you, health experts claim. As the fruit is loaded with bromelain, it is effective in suppressing coughs and loosening mucus.
If you have a cold with a productive cough, add pineapple to your diet. It is commonly used in Europe as a post-operative measure to cut mucous after certain sinus and throat operations. Those individuals who eat fresh pineapple daily report fewer sinus problems related to allergies.
9 Strawberry. “Strawberries are an excellent source of vitamin C,” said Toronto-based registered dietitian Madeleine Edwards. Most mammals—except for human beings—have the ability to produce vitamin C naturally, which is why it’s so important to get your daily requirement. “One serving of strawberries contains 51.5 mg of vitamin C—about half of your daily requirement,” Edwards said. “Double a serving to one cup and get 100 percent.”
Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant. A 2010 study of University of California at Los Angeles discovered that the antioxidant power in strawberries becomes “bioavailable” or “ready to work in the blood” after eating the fruit for just a few weeks.
Nutritionists said strawberries are packed with vitamins B2, B5, B6, and K, copper and magnesium. They also contain folate, a key ingredient in the manufacture of red blood cells. Strawberries, likewise, contain omega fatty acids and essential fiber.
10 Watermelon. Packed with some of the most important antioxidants found in nature, it is an excellent source of vitamin C and a very good source of vitamin A, particularly through its concentration of beta-carotene. Food experts recommend watermelon as a very good source of vitamin B6 and a good source of vitamin B1 and magnesium. Because of its higher water content and calorie value, it is ranked more valuable than other fruits.
7 Easy-to-Find Fruits That Are Good for Your Heart (and Tasty, Too!)
All fruits and vegetables are full of healthy nutrients, but these seven foods are some of the healthiest fruits for your heart. Add them to your grocery list now.
Fruit (yes, fruit!) has the power to improve your heart health. That’s because it’s loaded with nutrients that can help lower your cholesterol and blood pressure, and help you lose weight—all three of which are good for your overall heart health. Plus, research shows that people who eat four or more servings of whole fruit a day significantly lower their risk of developing high blood pressure. “Fruits are packed with fiber and are also a rich source of potassium. Both higher potassium and fiber intake help prevent hypertension and are associated with lower blood pressure among those with hypertension,” says Donna Arnett, Ph.D., Dean, College of Public Health, University of Kentucky.
Fresh, frozen, canned, and dried are all great ways to add more fruit to your diet. Do aim, however, to eat whole fruit as much as possible to reap the most rewards.
The Best Heart-Healthy Fruits
These seven fruits are best for your heart and should be readily available at your local grocery stores.
Apples
Turns out an apple a day could actually keep the doctor away. Not only are apples a good way to add fiber to your diet and good-for-you flavonoids, but a couple of studies also found that people who regularly eat apples are less likely to develop high blood pressure.
Fast and Fresh Apple Recipes You Need This Fall
Seek out shiny-skinned applies that are firm and free of bruises. Then, store them in the refrigerator fruit crisper to extend their juiciness and crispness.
Apricots
Apricots deliver a handful of vitamins (A, C, E, and K), plus fiber. And their orange hue comes from carotenoids, an antioxidant. Fresh apricots have a fleeting season from May to August (look for fruits that are firm and plump). Fortunately, dried apricots deliver the same nutrients, and people who eat about a ⅛ cup of dried fruit (that’s just 2 Tbsp.) each day have healthier diets and weigh less compared to those who don’t eat much, if any, dried fruit (according to a study in the journal Nutrition Research).
Bananas
Eat a banana and you’ll get vitamins B6 and C. You’ll also get fiber, potassium, and magnesium—all three of which are key nutrients that may help keep blood pressure in check. When shopping, look for firm bananas at any size as size doesn’t affect quality.
Berries
Whether it’s blueberries, blackberries, raspberries, or strawberries that you’re drawn to most, all berries are great sources of vitamin C and fiber. And eating a high-fiber diet has the potential to help lower cholesterol and your risk of heart disease, according to the Academy of Nutrition and Dietetics. Fiber can also help keep your weight in check—another boon for your heart! Don’t forget: frozen berries are just as healthy as fresh so you can enjoy berries year-round.
Grapefruit
Serve up grapefruit for a dose of vitamin C, potassium, and fiber. A single serving of grapefruit delivers 2.5 grams of fiber, or about 7% of your daily quota. Plus, in a study of women (published in 2014 in the journal Food & Nutrition Research), those who regularly ate grapefruit or drank its juice had higher “good” HDL cholesterol, lower triglycerides, and weighed less.
When shopping, look for a grapefruit that’s heavy for its size and springy to touch. At home, store it in the fridge, but for a juicier fruit, serve it at room temp or warm, not chilled. Remember that grapefruit (and its juice) interacts with some prescriptions, so check with your doctor before adding it to your meal plan.
Oranges
This citrus favorite is a real winner in the heart-healthy fruits category: research shows that the flavonoids in oranges (naringenin and hesperidin to name just two) have strong antioxidant and anti-inflammatory powers. They also may help improve blood pressure and can ward off your risk of developing atherosclerosis. Like the other fruits in this list, oranges also give you potassium and fiber. Look for oranges with small navels (yes, the indentation on the non-stem end of the orange is called a navel). A large navel means it’s overripe.
Peaches
Pick up yellow peaches for a hit of beta-carotene (and these recipes). Men who have higher blood levels of beta-carotene were less likely to die of heart disease or stroke, per a study published in 2018 in the journal Circulation Research. Peaches also deliver fiber, potassium, and vitamins C, E, and K. Look for fruits with a strong, sweet smell that give ever so slightly when touched.
Top 10 Reasons to Eat More Fruits and Vegetables
No matter where you look, the food we consume is getting farther away from nature. Grocery store shelves are filled with processed foods with preservatives and additives that are hard to pronounce. When we’re not buying food at the store, it’s a cheeseburger and fries for dinner.
When you think about the effect this type of diet can have on your health, it’s troubling. It’s of little wonder the rates of obesity, heart disease, diabetes and other metabolic diseases have increased steadily over the last few years.
To avoid being part of these statistics, you can start bringing your diet more in line with nature, and that means eating more fruits and vegetables. Here are the top 10 reasons that’s a great idea!
- Fruits and vegetables are a great source of vitamins and minerals. You won’t find a better nutritional source than fruits and veggies, which are packed with vitamins A, C and E, as well as magnesium, zinc, phosphorous and folic acid. For potassium, one of the most important minerals for your health, eat plenty of avocados, sweet potatoes, bananas, prunes and even tomato paste puree.
- You get to enjoy a variety of flavors and textures. With all their unique and interesting flavors, plant-based foods let you get creative in the kitchen. You can try strong flavors like onions, olives and peppers, or milder options such as mushrooms and corn. For sweet flavors, fruits like pineapple, grapes or plums are great, while lemons and grapefruits are more sour.
- Lots and lots of fiber. Most fruits and vegetables have plenty of fiber to fill you up and boost gut health, but some have more than others. Fiber-rich vegetables include artichokes, green peas, broccoli and cauliflower. High-fiber fruits include raspberries, pears, apples and pumpkin.
- They’re low-calorie and low-fat. On average, fruits and especially vegetables are very low in calories and fat, which means you can eat more to keep you feeling full without worrying about extra calories or fat. You can save more than 200 calories by eating half a cup of grapes versus a fourth of a cup of M&Ms. That said, there are exceptions, such as avocados, olives and coconuts.
- Protect against cancer and other diseases. Many vegetables and fruits contain phytochemicals, which are biologically active substances that can help protect against some diseases. That means you can lower your risk of type 2 diabetes, stroke, heart disease, high blood pressure and cancer by adding them into your diet. Specifically cruciferous veggies, such as broccoli, cabbage, collards and watercress, have been linked to reducing cancer risks.
- Fruits and vegetables help you maintain good health. Because they’re low in saturated fat, salt and sugar, fruits and vegetables are part of a well-balanced diet that can help you lose weight or prevent weight gain. Plus, they can help you decrease inflammation, and lower cholesterol levels and blood pressure.
- Low in sodium and cholesterol. Fresh fruits and veggies contain only trace amounts of sodium. Many people think that celery is high in sodium, but in fact, one stalk contains a mere 30mg, which contributes 1 percent to the recommended daily value. Cholesterol doesn’t exist in fruits and veggies at all.
- Fresh, frozen, canned, dried – they’re ALL nutritious. While eating fresh fruits and vegetables may be your preference, there’s not much difference from a nutrition standpoint when you compare frozen, canned or dehydrated products. In fact, most frozen and canned products are processed within hours of harvest, so the nutritional value is locked in quickly.
- Convenient, quick and easy. Unlike granola bars or crackers, many fruits and vegetables don’t need any packaging. So you can easily grab a banana or an apple as you’re heading out the door.
- Finally… Smoothies! If you have a blender, all you need is fruit and ice to whip up a delicious smoothie using all of your favorite flavors. And here’s a tip – when you make a fruit smoothie, feel free to throw in as much fresh spinach as you like. Spinach doesn’t start to taste like “spinach” until you cook it. Even kids can’t tell the difference!
Top 10 Healthiest Fruits and Vegetables
Top 10 Healthiest Fruits and Vegetables
All vegetables and fruits are nutritious, but these picks have the highest levels of good-for-you nutrients that help ward off disease, enhance cognition, and keep your heart healthy.
1. Sweet Potato
Along with squash and carrots, sweet potatoes are rich in beta-carotene, a potent antioxidant that protects vision. Beta-carotene may also help reduce the risk of breast and ovarian cancers in post-menopausal women.
2. Sweet Red Peppers
Surprisingly, sweet red peppers have twice the vitamin C of oranges. This important vitamin is essential for maintaining healthy teeth and gums.
3. Broccoli
Rich in flavonoids, broccoli helps fight oxidative stress, which damages cells and leads to inflammation. Broccoli may help ward off heart disease, type 2 diabetes, and cancer.
4. Dark Leafy Greens
People who eat more greens score better on tests measuring general cognition and memory (versus those that eat greens less often). Greens are brimming with iron, calcium, and vitamins A, C, and K.
5. Tomatoes
Tomatoes are nature’s best source of lycopene, a powerful antioxidant that may reduce cholesterol levels and protect against advanced-stage prostate cancer.
6. Avocados
This fruit is high in heart-healthy monounsaturated fat, which can help lower cholesterol levels when eaten instead of harmful saturated fats.
7. Blueberries
Blueberries may help lower the risk of developing diseases such as Parkinson’s and Alzheimer’s. Blueberries contain anthocyanin, an antioxidant that may help protect memory and cognition as you age.
8. Raspberries
High in fiber, raspberries help keep you regular. They are also a source of the antioxidant ellagic acid, which has been linked to the prevention of cervical cancer.
9. Bananas
With almost 400mg of potassium per serving, bananas are important for maintaining healthy blood pressure levels. Potassium acts to counterbalance sodium, so blood pressure stays in control.
10. Cherries
Cherries have a lower glycemic index than most other fruits, so they won’t wreak havoc on blood sugar levels. Plus cherries may help relieve symptoms of gout and arthritis.