Healthy fruits are great because they come in wide varieties, from apples to pineapples, and they can be eaten anytime and anytime of the year. Whether you’re looking to add something sweet to your breakfast, satisfy your afternoon sweet tooth, or need something healthy to eat while you’re on the go, healthy fruits can be there for you when you need them most. But that doesn’t mean all fruits are created equal; some are healthier and provide more nutritional value than others.
An excellent source of vitamin C, watermelon contains lycopene and beta-carotene. Lycopene is a cancer fighter and protects skin from UV damage. It is also good for your heart. Beta-carotene has been linked to vision improvement in older adults, while lycopene has been associated with lower cancer and heart disease rates in men. Both nutrients may help protect against macular degeneration.
With only 32 calories per cup, raspberries are incredibly low in calories and rich in fiber. One hundred grams of raspberries will fill you up with a total of 17.5 grams of dietary fiber! Raspberries are also rich in polyphenols like anthocyanins (which give them their dark purple color), which have been shown to improve blood flow and reduce inflammation throughout your body, as well as anti-cancer benefits.
Additionally, they’re high in vitamin C and manganese, two essential nutrients for your immune system. One serving of raspberries contains 12% of your daily recommended intake of vitamin C—that’s more than an orange! And they’re loaded with manganese at about 7%, which is almost double what you need each day.
A great source of manganese, vitamin C, and fiber. Studies have found that blueberries also may help protect against degenerative brain diseases such as Alzheimer’s disease and Parkinson’s disease by slowing memory decline. They are also a good source of resveratrol, an antioxidant compound associated with longevity. Researchers at Tufts University in Boston say that eating three or more servings of blueberries per week may reduce your risk for heart disease and stroke.
A cup (144 grams) contains about 80 calories, 14 grams of carbohydrates, and 4 grams of fiber.
4 . Avocado
A great source of heart-healthy monounsaturated fat, avocados can help reduce bad (LDL) cholesterol while increasing good (HDL) cholesterol. One study found that eating half an avocado with lunch may significantly reduce LDL cholesterol for as long as two hours after eating. In addition to promoting heart health, avocados contain numerous other healthy fruit benefits, including potassium and folic acid, a nutrient that helps prevent depression and certain types of cancer.
Avocados are also rich in fiber, which helps keep you feeling full longer, so you’re less likely to overeat throughout the day. To reap these benefits, simply add slices of avocado to your favorite salads or sandwiches. If you want to get creative, try one of these healthy recipes using avocados: guacamole or mashed avocados on toast, a chicken salad made with ripe avocado, or even sushi rolls made with raw fish and sliced avocado.
Kiwi is a great source of vitamin C and potassium, which reduces your risk of stroke and can help manage high blood pressure. Additionally, kiwi is low in calories—about 50 per fruit—so you can have as many as you want. The fruit’s rough exterior also makes it easy to digest, so eat up! In fact, eating just one or two kiwis after a meal may even be enough to aid digestion.
And lastly, if you don’t like eating them plain (or aren’t used to their unique taste), try incorporating them into other recipes that call for lime or lemon juice; they work wonderfully as a substitute for smoothies dressings alike.
When selecting your kiwis at the store, look for bright green ones with no soft spots or brown spots on them.
Strawberries are one of nature’s most delicious treats. Packed with vitamin C, fiber, and a wide variety of antioxidants that can help fight disease, it’s no wonder they are an immensely popular fruit. And unlike many other fruits, they can be enjoyed year-round! We all know strawberries taste great in smoothies and on top of cereal—but what other ways are there to enjoy them? Here are ten strawberries recipes that will make you love them again.
Cantaloupe is an excellent source of many vitamins and minerals, including Vitamins A, C, B6, and B5. It’s also high in carotenoids, linked to protecting against cardiovascular disease and cancer. Other studies have shown that consuming carotenoids reduces oxidative stress (i.e., damage from free radicals) by 40 percent. Additionally, cantaloupe contains a wide variety of antioxidants, such as beta-carotene and lutein. These antioxidants protect cells from free radical damage and help prevent chronic diseases like heart disease and cancer.
This red, blue, and purple fruit is low in calories (50 per cup) and high in fiber. They are also rich in antioxidants that may help prevent cancer, heart disease, and diabetes. To add them to your diet, mix them into yogurt or cereal for a healthy breakfast. You can also try adding them to salads or smoothies.
Açaí is a tropical berry native to Central and South America that has been used as food for centuries by indigenous people in Brazil. In recent years, it has become popular among health-conscious Americans who love its numerous nutritional benefits—it’s packed with vitamins A, C, E, B6, B12, zinc, and iron.
Rich in an enzyme called papain, a natural digestive aid, papaya can relieve upset stomach and heartburn. It’s also a good source of vitamins A, and C. Papaya is best eaten raw or baked in a very low oven, then sprinkled with sugar if desired.
Pineapple is great for weight loss. It’s a good source of bromelain, an enzyme that helps digest protein and relieves inflammation. Bromelain also helps prevent obesity, diabetes, asthma, and cancer by reducing body fat. Pineapple may help you lose weight and keep it off. Bromelain decreases appetite, which helps us eat fewer calories in a day! It contains antioxidants that are beneficial to our overall well-being.
Also read:- Top 10 Healthy Fruits https://www.healthline.com/nutrition/healthy-fruit