TOP 10 NUTRITIOUS FRUITS YOU CAN EAT | NUTALK

Fruits are so important to the body because of the high amounts of necessary nutrients they provide. Aside the enormous nutrients they provide, fruits do not need much preparation as most are readily edible. They are also easily, quickly digested and nutrients assimilated to vitalize the body.

You need to eat around two (2) cups of fruit and three (3) cups of vegetables each day, according to My Pyramid. 

According to Common Sense Health, ‘it turns out that an apple a day (or an apricot, grapefruit, kiwi, papaya or bowl of blueberries) CAN keep the doctor away!’

Fruits if eating regularly provide the body with the right nutrients to strengthen your immune system thereby reducing your risk of developing flu, cold, heart disease, stroke and cancer. Eating the healthiest fruits with the most antioxidant fruit benefits will help you to feel better and live longer.

Classifying fruits into a top 10 list depends on what one is looking for but in this article we consider the fruits in ranking of antioxidant content.

THE HEALTHIEST FRUIT WITH ANTIOXIDANT FRUIT BENEFITS

>> TOP 10 NUTRITIOUS VEGETABLES YOU CAN EAT

 
1. APPLES if eating with skin provides pectin, 5 grams of dietary fiber, 80 calories (a medium-sized apple) and large amounts of flavonoids antioxidants. The dietary fiber in apples reduces the amount of cholesterol you absorb and helps keep your body regular. The antioxidants provided when you eat apples reduces your of heart disease, cancer and stroke.

 
2. APRICOTS are a good source of vitamins A, C and E, potassium, iron, carotenoids and 1 cup of cherries has 88 calories. The lycopene found in apricots helps protect your eyes and prevent heart disease, LDL cholesterol oxidation and certain cancers especially, skin cancer. And the fiber in apricots helps relieve constipation. Plus 1 apricot has only 19 calories.

 
3. BANANAS are a great source of potassium (about 400 mg), which helps lower your risk of high blood pressure and stroke and plays a key role in muscle function. Bananas are delicious and sweet to eat, making them a good sugar substitute and natural energy source. The fiber in bananas helps restore normal bowel action. A medium size banana has around 108 calories.

 

4. BERRIES are super high in powerful antioxidants, including vitamin C. Numerous studies show berries offer great protection against heart disease stroke, cancer and many other diseases.

• Blueberries - they top the antioxidant fruit benefits list for berries. Besides other health benefits, blueberries help prevent high blood pressure, macular degeneration and brain damage leading to Alzheimer's disease. 1 cup of blueberries has 81 calories and 4 grams of fiber. 
• Blackberries – a single cup of blackberries has 74 calories and a whopping 10 grams of fiber.
• Raspberries – there are 60 calories in 1 cup of raspberries with 8 grams of fiber.
• Strawberries – 1 cup of sliced strawberries has 50 calories and 4 grams of fiber.

 5. CANTALOUPES are packed with Vitamin C, potassium and carotenoid antioxidants and half a melon has 97 calories and 2 grams of fiber. . Cantaloupe can help reduce inflammation, prevent cancer and cardiovascular disease, boost immunity and help protect your skin from sunburn. 

6. CHERRIES are very high in iron and disease-fighting flavonoids. They also have potassium, magnesium, C and E, folate, heart-protective carotenoids and 1 cup of cherries has 88 calories. Cherries can significantly reduce inflammation, arthritic pain, bad cholesterol and cancer risk. 

 


7. CITRUS FRUITS are best known for flavor, juiciness and high vitamin C content. But they're also a good source of folate, fiber and other antioxidants, vitamins and minerals. Citrus fruit has been shown to help reduce cholesterol, blood pressure and the risk of some types of cancer.

• Pink or Red Grapefruit – half a grapefruit has just a scanty 47 calories. 
• Oranges provide an impressive 50 to 70 mg of vitamin C and a medium orange has only 68 calories.
• Lemons and Limes – 1 lime or small lemon has about 17 calories.

8. KIWIFRUIT, when compared ounce for ounce, has more than twice the vitamin C of an orange. It's also an excellent source of magnesium, potassium and vitamins A and E. Kiwis have been shown to boost the immune system and reduce respiratory diseases. 1 medium kiwi has 47 calories and 3 grams of fiber.

 

 


9. PAPAYAS are loaded with vitamin C, folate, carotenoids and natural digestive enzymes that help with protein digestion. 1 cup of cubed papaya has 55 calories.

10. RED GRAPES contain iron, potassium, fiber and an abundance of powerful disease-fighting antioxidants. Although red wine gets most of the publicity, dark colored grapes are the original source of the flavonoids, anthocyanins and resveratrol, which have been shown to help prevent heart disease and cancer. 1 cup of red or purple grapes has 60 calories.

CONCLUSION

Eat fruits every day to keep you active and healthy. Choose fruits that are nutritious and are packed with antioxidants (keep you looking young).

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This article was reviewed on Sunday, 05^th June, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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