An Apple a day keeps the doctor away – but what is actually true of such proverbs? According to experts, there are some fruit, which are almost real vitamin bombs. Find out here what they are and why you should eat them every week.
1. Blueberries
“Blueberries are a real powerhouse of nutrients”, says Lon Ben-Asher, nutritionist at Pritikin Longevity Center. “They contain anthocyanins, which are phytochemical flavonoids which give them a blue-purple color and act as antioxidants that kill free radicals.”
In addition to the antioxidants that reduce inflammation in the body, blueberries are also rich in numerous vitamins and minerals, including Vitamin C, Vitamin K and Manganese. Blueberries are also a rich source of soluble fiber, which is important for preventing cardiovascular disease, and may also help mitigate the rise in blood sugar levels in people with low blood sugar levels.
2. Apples
Apples are actually an absolute vitamin bomb. According to the expert, apples have many anti-inflammatory and antioxidant properties that have been shown to reduce the risk of many chronic diseases such as cardiovascular diseases, Reduce diabetes and cancer due to the polyphenolic compounds. They are also high in soluble and insoluble fiber, which supports gastrointestinal health. Apples also help make you feel full and satisfied.
3. Oranges
While oranges are known for being high in vitamin C, they also provide a number of unique nutrients, including Potassium, Iron, Calcium, Vitamin E and numerous B vitamins. Vitamin C helps build collagen, which delays skin aging and keeps you looking young. Orange pulp is also high in polyphenols sea A study published in 2019 help protect your cells from damage.
4. Plums
Dried fruits, especially prunes, can also be a useful source of nutrients for your diet. Prunes are known to be promote digestion thanks to their high fiber content. Plums also contain a large amount of vitamin K, which contributes to the formation of certain proteins needed for blood clotting and bone formation. And one more thing: studies showthat consumption of plums helps prevent or delay bone loss.
5. Raspberries
Raspberries are known to have the highest fiber content of any fruit: 8 grams per cup, which corresponds to 32% of the daily requirement. Adequate fiber intake in the diet is important for weight management, reducing the risk of heart disease and diabetes, keeping the gut microbiome healthy, and stabilizing blood sugar levels. Raspberries are also known to be a rich source of magnesium, which helps regulate numerous bodily functions such as protein synthesis, muscle and nerve function, blood sugar control, and blood pressure contributes.
6. Blackberries
And it continues with the berries, because blackberries contain just as much fiber as raspberries. However, unlike raspberries, blackberries are known to have a richer source of antioxidants, manganese, copper, vitamin A, vitamin E and vitamin K are. Similar to blueberries, blackberries also contain anthocyanins.
7. Bananas
For many, bananas are one good snack for in between. But bananas can do a lot! They are high in fiber, which helps food stay in the stomach longer. This reduces hunger and maintains satiety. They also contain a lot of potassium.
8. Tomatoes
You should definitely include tomatoes in your diet. While they are usually associated with vegetables because we usually eat them in savory concoctions, they are also considered fruit. Tomatoes aren’t just for her known to be high in vitamin A but also for its high lycopene content. This is another powerful antioxidant that can help scavenge free radicals and reduce the risk of chronic disease.
9. Watermelon
The watermelon is also considered one of the most moisturizing fruits and is very popular especially in summer. Then: 92% of the watermelon pulp consist of water. That alone is a good reason to eat this fruit, but consuming watermelon can also help relieve sore muscles following exercise due to its potassium content. Also, watermelon is one of the best fruits to promote healthy blood pressure.
10. Avocados
Avocados are rich in fat-soluble vitamins like vitamins E and K, which contribute to a contribute to healthy skin, hair and nails. They also have water-soluble vitamins like vitamin C and many B vitamins. These support the immune system and eye health, according to Ben-Asher. They are also a good source of healthy omega-3 polyunsaturated fats and monounsaturated fats, which replace saturated fat. Thus, they have been shown to reduce cardiovascular disease and improve blood sugar control.
Conclusion: fruits are more than healthy
You should make sure to include as many fruits and vegetables in your diet as possible anyway. But the 10 types of fruit mentioned above are rich in nutrients that your body needs. Therefore, be sure to remember to take them regularly.
