An apple prevents a doctor, ”or so it is said.
Health experts know that the fruit is nutritious, tasty and convenient for any diet. With over 2,000 fruit variations, you may be wondering what to choose.
Each type of fruit brings its unique nutrients and benefits to the table. It is important to eat fruits of different colors because each color provides different healthy nutrients (1 reliable source).
Here are the top 20 healthy fruits to enjoy regularly.
One of the most popular fruits, apples, is rich in nutrients.
They are rich in both soluble and insoluble fibers such as pectin, hemicellulose, and cellulose. It can help manage your blood sugar levels, promote good digestion and support gut and heart health (2 reliable sources, 3 reliable sources, 4 reliable sources).
In addition, they are an excellent source of vitamin C and plant polyphenols, which are immune compounds found in plants. In fact, regular intake of apples can reduce the risk of heart disease, , cancer, overweight, overweight and neurological disorders (3 reliable sources, 5 reliable sources, 6 reliable sources, 7 reliable sources )
Keep in mind that most polyphenols in apples are found under the skin, so don’t forget to eat them to get the greatest benefit.
Blueberry is well known for its antioxidant and anti-inflammatory properties.
In particular, they are high in anthocyanin, a plant pigment and flavonoid that gives blueberries their distinctive blue-violet color. This compound helps fight free radicals that cause cell damage that can give rise to disease (8 trost sources).
Several studies point to the health benefits of a diet high in anthocyanin, 10 reliable sources, 12 reliable sources, 13 reliable sources).
For example, a study of over 200,000 participants found that daily intake of 17 grams of anthocyanin-rich berries reduced the risk of type 14 diabetes by 5% (14 reliable sources).
Other berries that are high in anthocyanin include Blackberry, Bilberry, Buzzberry, Cherry and Chocoberry (8 reliable).
Banana benefits outweigh potassium content. Bananas (7 reliable sources) provide 7% of the daily value (TV) for potassium:
Vitamin B6: 27% TV Vitamin C: 12% TV Magnesium: 8% of TV
In addition, they offer a wide variety of plants called polyphenols and phytosterols, both of which support your overall health. In addition, they are high in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in the gut (16Trust Source, 17Trust Source, 18Trusted Source, 19Trust Source
Keep in mind that green, immature bananas are higher in antioxidants than in ripe, and they are an excellent source of fiber pectin. Both are associated with several health benefits, including improved blood sugar control and improved digestive health (20, 21 reliable sources).
Ripe bananas, meanwhile, are an excellent source of easily digestible duct, which is superior to eating unripe before a workout (22 reliable sources, 23 reliable sources).
Oranges are known for high vitamin C content, which makes up 91% of the fruit in one. They are also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols (24 reliable sources).
Studies have shown that whole orange intake can reduce post-meal bloating, blood pressure, cholesterol and blood sugar levels (24 reliable sources, 25 reliable sources).
Although 100% orange juice provides a high level of nutrients and antioxidants, it is generally fiber-free. Some variants have pulp fibers, so choose them in pulp-free fruit juice.
Try to eat whole oranges, and keep a portion of juice in 1 cup (235 ml) or per serving.
- Dragon Fruit
Also known as chita or pittahaya, dragon fruit is rich in many nutrients including fiber, iron, magnesium, and vitamins C and E. It is an excellent source of carotenoids, namely lycopene and beta carotene (26 reliable sources).
For hundreds of years, dragon fruit has been considered by people in Southeast Asian cultures to be a health promoting fruit. In recent decades, it has become popular in Western countries
Known as the “king of fruits”, mangoes are an excellent source of potassium, folate, fiber and vitamins A, C, B6, E and K. They are also enriched with many plant polyphenols which have antioxidant and anti-inflammatory properties. Assets (27 trusted sources).
In particular, potent antioxidants are common high in mangosteen. Studies show that they help protect the body from chronic diseases such as type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain types of cancer (28 trust sources, 29 trust sources, 30 trust sources).
What’s more, mango contains fiber, which helps support the regular movement of * and promotes digestive health (31 reliable sources).
Unlike other fruits, avocados are high in healthy fats and low in natural sugars.
Most of them are made up of oleic acid, a monounsaturated *** that is associated with better heart health. They are potassium, fiber, vitamin B6, folate, vitamin E and K, and two carotenoids called lutein and zeaxanthin that support eye health (32 reliable sources, 33 reliable sources, 34 competitive origins)
In fact, a high-quality study in 2020 found that participants who consumed an avocado daily for 5 weeks had significantly lower cholesterol levels and increased lutein levels in the blood. (35 beliefs for source).
Avocados are higher in calories than other fruits when compared to weight. However, studies have linked them to better weight management. There is a proposal for researchers