The fruit is nature’s most delicious gift. And most nutritious fruits give you with virtually all the body’s vitamin, mineral and carbohydrate covered, plus most of the protein and fat needs – fruit. In general, is a valuable, life-enhancing asset for everyone to enjoy.
With a variety of nutrient-packed fresh fruits readily available all year long, there’s no reason not to make fruit a significant component of your diet.
When consumed on its own, most fruits help eliminate toxins from the body. And it’s a process that seems to work best in the mornings – from about 6 am to 11 am – to work in tandem with the body’s natural elimination cycle.
Water-rich food making it a highly compatible substance for human consumption since the blood is eighty percent water and the brain, thirty percent water. The liquid inside the fruit is in its purest form. And, therefore, most of the water we consume should come from fruit. Since fruit is light and water-rich, it requires far less energy to digest than most other foods.
And it’s ideally suited to the human digestive system. What’s more, is the natural sugar (fructose) within fruit releases energy into the body. So instead of depleting the body’s energy reserves during digestion, fruit unleashes a boost resulting in a net gain of energy and vitality.
To enjoy optimum health and delay aging as much as possible. You should strive for a diet that consists of approximately fifty percent fruit. That’s right. Half of all you eat in a day, week, or month should be nothing but easy to digest grain.
Among the most nutritious fruits (and delicious) are:
The average Apple has 3 grams of fiber and is about 75 calories. Apples contain antioxidants called flavonoids, which may help reduce the risk of developing diabetes and asthma. For maximum nutrition and flavor, be sure to eat the skin too.
Bananas are packed with potassium and can help lower blood pressure levels. One average-size banana contains 105 calories and 3 grams of fiber. It is also a source of vitamin B6 and folate. Best enjoyed on their own as a snack food, bananas can also top whole-grain cereal or yogurt for added sweetness and nutrition.
Half a cup of blackberries contains 4 grams of fiber and just 31 calories. A rich, purple color, blackberries contain the antioxidant, anthocyanin, which is said to help reduce the risk of cancer and stroke. Blackberries are delicious in a fruit salad or served with yogurt.
Blueberries are another fruit that is loaded with antioxidants. In fact, when measured against 60 other fresh fruits and vegetables, blueberries came out on top as an antioxidant. It is a strong weapon against cancer-causing free radicals. Blueberries may also help reduce the risk of Alzheimer’s and Parkinson’s disease.
Cantaloupe contains Vitamin A, folate and potassium. It also measures high in the antioxidant, beta-carotene, which among other helpful benefits may also reduce the risk of cataracts. One full cup of cantaloupe is just 50 calories, so it’s easy to satisfy one’s hunger without packing on extra calories.
Cherries and sour cherries, in particular, contain vitamin C and more of the powerful antioxidant anthocyanin than any other fruit. This component is thought to be effective in minimizing the pain of arthritis and gout while reducing inflammation.
7. Goji Berries
Half a cup of goji berries contains 90 calories and 2.5 grams of fiber. They are also a valuable source of vitamin A along with 5 other vitamins, a whopping 21 minerals and a whole host of antioxidants, making this tiny berry a nutritional powerhouse. Usually available dried form at health and bulk food stores, goji berries added to hot oatmeal make a delicious breakfast.
Grab a handful of grapes, and in half a cup, you’re getting, one gram of fiber, 53 calories, manganese, and the powerful antioxidant, resveratrol. Which may help lower blood pressure and reduce the risk of blood clotting and stop stomach, colon and breast cancer.
Grapefruit is a source of vitamin A, as well as lycopene and flavonoids, which may help guard against the development of cancer. Pectin, a soluble fiber, is also present in grapefruit and it may help lower cholesterol. Half a grapefruit contains 52 calories and 2 grams of fiber.
Another nutritional powerhouse, Kiwi is a source of vitamin C (there’s more vitamin C in kiwis than in oranges), vitamin E, magnesium and potassium. It is said that Kiwi can help in the development and maintenance of healthy bones, teeth, gums, and cartilage. Kiwi may also help lower triglyceride levels in the blood, reducing the risk of heart disease.
Mango is a source of vitamin A and vitamin E and is high in antioxidants lutein and zeaxanthin, which may help reduce age-related macular degeneration and protect vision. Half a mango weighs in at 54 calories and 1.5 grams of fiber and can be enjoyed in a fruit salad, smoothie, dessert, chutney, or lassi – a delicious Indian drink made of mango, yogurt, and ice.
One average orange contains 62 calories and 3 grams of fiber and is a source of vitamin C, folate and potassium. Oranges also contain the phytochemical hesperidin, which is thought to lower both triglyceride cholesterol levels in the blood. Though oranges make a delicious snack on their own, they can also be added to smoothies, salads, desserts or marmalades.
Papaya contains an enzyme called papain, which helps with digestion. This is also known for its ability to help maintain healthy skin. Half a papaya contains 59 calories, 3 grams of fiber, as well as folate, vitamin A and vitamin C.
Peaches are high in vitamin A which is said to help regulate the immune system and can help fight off infections. One average-size peach contains 58 calories and 2 grams of fiber. Best enjoyed when freshly-picked at the peak of ripeness, peaches also taste great in smoothies, lassis, desserts and fruit salads.
The pear is rich in soluble fiber, making it an excellent digestive aid. It also helps reduce cholesterol, making it a valuable tool in guarding against heart disease. One medium-sized pear contains 96 calories and 5 grams of fiber. Pears make a delicious and nutritious mid-afternoon snack.
Another known digestive aid, pineapple contains a natural enzyme called bromelain, which helps break down protein and soothes digestion. Bromelain is also believed to inhibit the growth of cancer cells, help wounds heal faster and prevent the formation of blood clots. Half a cup of diced pineapple contains just 40 calories and 1 gram of fiber.
Half a pomegranate contains 53 calories and less than one gram of fiber. It’s a source of vitamin A, potassium and the antioxidant, tannins, which can help maintain normal blood pressure levels and reduce the risk of heart disease. Maybe enjoyed fresh, juiced, or added to a smoothie.
Just half a cup of raspberries gives you 4 grams of fiber in only 32 calories. Raspberries also contain folate and magnesium. And are particularly rich in the antioxidant, ellagic acid, which may help in the prevention and treatment of some cancers.
Strawberries are a source of vitamin C and several other antioxidants. Its anti-inflammatory properties help prevent hardening of the arteries and may also inhibit the growth of cancerous tumors. At just 23 calories and 1.5 grams of fiber per half-cup, strawberries can be enjoyed at any time. Delicious when served on top of pancakes, waffles or yogurt, strawberries are perfect in smoothies or when served as dessert.
Though it’s usually thought of as a vegetable, the tomato is actually part of the fruit family. Tomatoes contain vitamin A, folate and potassium and are nature’s best source of lycopene. A powerful antioxidant that helps lower cholesterol levels, playing an important role in cardiovascular health.
Watermelon is delicious at any time and particularly enjoyable on a hot summer’s day due to its 92% water content. Half a cup of diced watermelon contains just 23 calories and less than a gram of fiber so it can satisfy the desire for something sweet without overloading on calories. It also contains lycopene which is also important for maintaining healthy bones.
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