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10 Fruits you must eat daily

Fruits

A fruit is the seed-containing part of a plant. If you want to get all botany-nerdy, a fruit is the fleshy or dry ripened ovary of a plant. We often assume that fruits are always sweet, but that’s not necessarily true. If you’re eating a mix of fruits, vegetables, whole grains, and lean proteins, then you’re probably pretty far ahead of the nutrition curve. But even if you’re hitting your five-a-day, steering clear of the junk food aisle, and are at a healthy weight, there’s still a chance you’re making mistakes with your food choices without even realizing it. Not all foods are created equal—even the healthy ones—and you might not be getting as many vitamins and nutrients as you believe. In fact, you may inadvertently be loading your body with excess sugar and sodium. Why are fruits important to our bodies?

  • They are alkaline producing, which can help to preserve bone mass and muscle tissue.
  • They are rich in antioxidants, vitamins, minerals, fiber, and phytonutrients.
  • They contain lots of water to help you stay hydrated.
  • Because fruits and vegetables have a high water and fiber content, they’re low in calories relative to their volume.

We did a research on fruits particularly and the ones you should consider and here is the list of what we compiled;

1. Blueberries: Anti-aging

Long considered one of the beloved “super-foods,” these sweet treats are tiny but mighty, loaded with antioxidants and vitamin C to help fight disease, as well as anthocyanin, a pigment shown to boost brainpower. One study found that people who ate the greatest amount of this fruit were less likely to develop age-related macular degeneration, the leading cause of blindness in older adults.

2. Bananas: Ready snack

A banana is the perfect on-the-go snack, already wrapped and full of potassium and fiber to promote long-lasting energy and keep you alert all day long. And since it contains no fat or salt, bananas are a much healthier snack option than a granola bar or bag of pretzels. Want to make your bananas last longer? Here’s a trick: Store them in the refrigerator after they’re ripe. Although the peel may turn brown, the fruit underneath will stay delicious for three to five extra days.

3. Grapefruit: Vitamin C

As one of the world’s oldest and most abundant fruit crops, grapes have been proven to ward off heart disease and high cholesterol, thanks to high levels of the antioxidants quercetin and resveratrol. Each little bulb is also a great source of potassium and iron, which prevent muscle cramps and anemia. Stick with the purple or red kind, as they contain the highest concentration of healthy compounds.

4. Pomegranates: antioxidants

Pomegranate juice has two to three times the antioxidant capacity of red wine or green tea and is also a great source of potassium, which sustains energy and controls high blood pressure. Research shows that drinking a ¼ cup of pomegranate juice daily could improve cardiovascular health, lower cholesterol, and help with erectile dysfunction.

5. Apples: Brain- and heart-food

One medium apple is low on calories (only 80!) but heavy on quercetin, a powerful antioxidant that protects brain cell degeneration, which can lead to Alzheimer’s disease. Adults who eat apples are less likely to develop high blood pressure, according to one study. Apples can also lower cholesterol and prevent colon cancer, as well as promote healthy teeth and weight loss. Don’t forget to eat the skin, too—it’s especially rich in disease-fighting compounds like flavonoids, which reduce the risk of heart disease.

6. Mangoes: Immunity boosters

Mangoes are becoming increasingly popular among nutritionists due to their exceptionally high levels of beta-carotene, which the body converts into vitamin A to promote bone growth and a healthy immune system. Even more, these exotic treats are packed with more than 50 percent of your daily vitamin C—that’s more than oranges provide.

7. Lemon

A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fiber. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and enjoy its health benefits.

8. Kiwi: vitamins

Beneath its fuzzy skin is a sweet fruit loaded with vitamins C and E, both strong antioxidants that protect against cancer and promote eye health. Kiwis are also low in calories and high in fiber, making them ideal for weight loss. Because they can last up to four weeks when stored in the refrigerator, they are a great snack to keep all year round.

9. Avocados: monounsaturated fatty acids

Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

10. Pineapple: anti-inflammatory

Grilled, frozen, dried, or fresh, this sweet and tangy tropical fruit is jam-packed with bromelain, an anti-inflammatory enzyme that has been shown to reduce the risk of heart attacks and strokes, as well as increase fertility.

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