We all know that fruits are very important in our bodies, but we all fail to know which fruits to rely on mostly from the regions we either come from or due to availability. Personally I come from the Central region on Kenya Highlands where grass is green. Here, you find all types of fruits but with knowledge and sufficient information, let me guide you on some of the listed and most beneficial fruits you need to take either daily or even after a while. They include;
Lemons are a very healthy citrus fruit known for their high vitamin C content.They may be particularly helpful in promoting heart health due to their potential to lower blood lipids and blood pressure.Based on findings from animal studies, researchers have also proposed that the plant compounds in lemons can help prevent weight gain.Other studies show that the citric acid in lemon juice has the ability to treat kidney stones.
Watermelon is high in vitamins A and C. It’s also rich in some important antioxidants, including lycopene, carotenoids and cucurbitacin E.Some of watermelon’s antioxidants have been studied for their anti-cancer effects. Lycopene intake is linked with a reduced risk of cancers of the digestive system, while cucurbitacin E may inhibit tumor growth.Consuming lycopene-rich foods can also promote heart health because of their ability to reduce cholesterol and blood pressure.Of all the fruits, watermelon is one of the most hydrating. It is made up of 92% water, which can help you feel more full.
Bananas are rich in vitamins and minerals and have quite a few health benefits to offer.They are well known for being high in potassium. One medium banana provides 12% of the RDI for this mineral.One unique property of bananas is their carb makeup.The carbs in green, unripe bananas consist largely of resistant starch, which may improve blood sugar control and make you feel full.Bananas also contain pectin, which may improve blood sugar control and digestive health.Moreover, studies have shown that the high carb and mineral content of bananas makes them a great source of fuel before exercise.
Grapefruit is one of the healthiest citrus fruits.Besides being a good source of vitamins and minerals, it is known for its ability to aid weight loss and reduce insulin resistance.For example, in a study in 91 people, those who ate half a fresh grapefruit before meals lost 2.9 pounds (1.3 kg) more weight than those who didn’t. In the same study, the grapefruit group had a significant reduction in insulin levels and reduced insulin resistance.Also, eating grapefruit has been shown to reduce cholesterol levels and help prevent kidney stones.
Among the tropical fruits, pineapple is a nutrition superstar. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese.Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protein.Test-tube and animal studies suggest that bromelain may help protect against cancer and tumor growth.
Avocado is different from most other fruits.Most fruits are high in carbs, while avocado is low in carbs and comprised mainly of healthy fats.The majority of the fat in avocado is oleic acid, a monounsaturated fat linked to reduced inflammation and better heart health.In addition to healthy fats, avocados are loaded with potassium, fiber and magnesium.One whole avocado provides 28% of the RDI for potassium. Adequate potassium intake is associated with reduced blood pressure and a lower risk of stroke.
Apples are among the most popular fruits, and also happen to be incredibly nutritious.They contain a high amount of fiber, vitamin C, potassium and vitamin K. They also provide some B vitamins.Studies suggest that the antioxidants in apples can promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer’s.The antioxidant activity in apples has also been linked with increased bone density in animal and test-tube studies.Another notable health benefit of apples is their pectin content.Pectin is a prebiotic fiber that feeds the good bacteria in your gut and helps improve digestion and metabolic health.
Pomegranates are among the healthiest fruits you can eat.Not only are they nutrient dense, they also contain powerful plant compounds that are responsible for most of their health benefits.The antioxidant levels in pomegranate have been shown to be three times higher than those of green tea and red wine.Studies have also shown that pomegranates have anti-inflammatory effects and may help reduce the risk of cancer.
Mangoes are an excellent source of vitamin C.They also contain soluble fiber, which can provide many health benefits.Additionally, mangoes have strong antioxidant and anti-inflammatory properties that may help reduce the risk of disease.In animal studies, the plant compounds in mangoes have been shown to protect against diabetes.
Berries are bright, flavorful, and sweet super fruits that have a long list of health benefits.These colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer. And their health benefits just keep getting sweeter! A recent study in the journal Circulation suggests that sprinkling just a few more blueberries in your yogurt or blending strawberries into your morning smoothie may help reduce heart attack risk.