5 Healthy Fruits and Their Health Benefits
It’s a no-brainer that fruits are an important part of a healthy diet, but why? Fruits are filled with tons of essential nutrients, compounds, and organic chemicals that not only keep your body running but help you fight disease and obesity among many other benefits. But not every fruit is the same, and just “eating fruit” is not enough. In this article, we share 5 favorite fruits to consume daily and their proven health benefits.
1. Citrus Fruits - Lemons, Limes, Oranges, etc.
Citrus fruits are well recognized for their health benefits—containing healthy antioxidants, flavonoids, and phytochemicals. Lemons, limes, and oranges are full of vitamin C, aiding body growth and reducing the risk of immune system deficiencies and cardiovascular disease. And, eating a medium-sized orange a day will provide you your daily value of vitamin C. It’s important to ensure your diet has vitamin C, as your body cannot make it itself. Oranges also contain pectin, which is a fiber that aids in colon health and can reduce the risk of cancer.
Blackberries contain lots of seeds, which makes the fruit very high in fiber. Increasing your fiber intake can lead to improved gastrointestinal and cardiovascular health. Blackberries are also a great source of calcium, magnesium, potassium, and many vitamins. Blackberries have vitamin K which can lead to improved bone health and is necessary for blood clotting.
Apples are another delicious high fiber choice. They also contain pectin, just like oranges. In addition, apples contain potassium, calcium, and vitamin C! research shows that people who eat whole apples are30% less likely to be obese than those who do not. There has also been evidence that identifies a link between eating apples regularly and a reduced risk of disease and certain cancers. There’s a reason for the saying “an apple a day keeps the doctor away.”
Did you know that blueberries get their color from anthocyanin, a compound that helps prevent disease? Anthocyanin is also linked to a lower risk of obesity. A study conducted in 2016 found a 5% decrease in risk of type 2 diabetes for every 17 grams of berries with anthocyanin per day! This is less than ¼ cup of blueberries.
Last but not least is bananas, a fantastic fruit filled with potassium, vitamin B6, vitamin C, and magnesium. They also contain polyphenols and phytosterols that can contribute to improved health, and are packed with prebiotics, a fiber that helps improve gut health. They’re also a great way to get energy before a workout and are healthier than a pre-workout drink.
Eating well is key to improving your health, and these fruits will make your healthy eating journey easier and more enjoyable. If you’re tired of eating your fruit raw, try adding it as a topping to oatmeal, yogurt, or whole-grain cereal, or try grilling it for a quick healthy dessert. If you have any questions or need guidance in your health journey, please reach out to me on our contact page.