Fruits keep you healthy and prevent diseases, keep us healthy, and even help us lose those extra pounds. These foods are a luxury and we don’t eat enough.
With fruit and vegetables, health improves. According to the World Health Organization (WHO), we need to take at least 400 grams of fruit and vegetables a day to prevent various diseases. The most frequent diseases on a low fruit diet are heart diseases, diabetes, obesity, and cancer. We should obtain those 400 grams necessary with about five daily servings of fruits.
According to ObserverDesk, the harsh reality is that although most of us have traditionally been good consumers of this type of food, currently we eat 1.5 servings of fruit and 1.3 of vegetables a day, which is not enough the minimum recommended amount.
The WHO assures that sufficient consumption of fruits would save up to 1.7 million lives each year. In addition, its low consumption is one of the ten main factors of mortality worldwide, since this insufficient intake is responsible for 31% of heart disease, 19% of intestinal cancers and 11% of cerebrovascular accidents.
Data that encourage us to increase the consumption of fruits, according to the research, contain water, carbohydrates, vitamins, minerals, fiber, and other bioactive components, such as antioxidants.
Eat fruits to stay healthy
On the basis that all of them are healthy and that we must encourage a mixed consumption of fruits, to get the nutritional properties of all, in the first place, we must eat those fruits that are in season. They are collected in the perfect state of maturity and do not have to travel after adding preservatives to reach you. Different studies have discovered that the consumption of fruit with a high content of polyphenols (phytochemicals with antioxidant properties) moderates the body’s functionality differently depending on whether it is consumed when it is in season or after.
From here, it is interesting to take into account other research, which gives us an idea of what are the fruits with the most nutritional properties.
To compile the list of healthiest fruits basic nutrients must be resent to maintain health and prevent chronic diseases, such as potassium, fiber, calcium, iron, zinc, and various vitamins.
We have shortlisted 10 fruits that you should add to your diet to stay healthy.
Banana – If we talk about the carbohydrates in fruits, the banana is unbeatable. It offers a starch content of 3% when ripe. It is followed by apple, with 1.5%, and is the perfect fruits to give us energy.
Kiwi – It is a ‘super fruit’. It has much more vitamin C than an orange (100 mg per 100 g) and is very rich in fiber (almost 3.5 g per 100 g). Strawberries also provide a similar dose of vitamin C, whose fiber content is somewhat lower than kiwi, 2 g per 100 g. Both are perfect if we want to lose extra pounds.
Mango – The second vitamin that fruits contribute to a greater extent, after C, is A, necessary among other things for sight; and in mango, we find it in large doses (100 g), followed by melon.
Raspberry – It is the queen of fiber (along with coconut). According to the United States Department of Agriculture (USDA), in a cup of raspberries, we find 9 grams of fiber. It is a star food in slimming diets also for combining its richness in vitamins with its lack of calories. Pear and plums also offer interesting fiber contributions, closely following the well-known kiwi.
Avocado – Very rich in potassium (100 g), a mineral that helps regulate blood pressure, as well as fiber and monounsaturated fats, which help lower bad cholesterol. In custard apple and banana we also find good sources of potassium.
Guava – A star fruit also in weight-loss diets, for being very rich in minerals (its calcium contribution is almost unbeatable) and fiber. Blackberries also provide calcium.
Gooseberry – The fruits, in general, are foods rich in vitamins, minerals, and fiber and low in calories. Gooseberry has a particularly good iron supply (1.3 mg per 100 g), followed by strawberries and blueberries.
Apples -They are high in antioxidants and low in calories. They are also known for their powers to remove bacteria from teeth. You can take advantage of its fiber if you consume it with skin.
Grapes – A great source of manganese, which also has a great antioxidant, which serves to prevent heart disease and prevent the formation of blood clots.
Oranges – Rich in vitamin C, fiber, potassium. Oranges are a major source of vitamin C and are essential to prevent any possible neural tube defects. You can also enjoy the benefits of orange juice the first thing in the morning to stay healthy.