Fruit Does the Body Good

#MockWorthy Nutrition

Being a person that takes my overall health very seriously, I have come to find that eating fruit plays a vital role in maximizing my health journey. Not only is fruit delicious, it also aids the body when it is fighting off stress, illness, and disease. Fruits are good for our blood, our heart, our soul, our teeth, our bones, and also our hair, skin, and nails.

Most fruits contain low amounts of fat and the ones that have higher amounts of fats contain good cholesterol known as HDL (high-density lipoproteins) which combats and reduces the level of bad cholesterol in the body. Fruits have a great amount of dietary fiber which contributes to food digestions, healthy bowel movement, colon cleansing, and constipation relief.  

Though I and a lot of other people may find fruit tasty and some fruits (such as the pineapple) irresistible, I am fully aware that some people may not like the taste of certain fruits.

However, with such a large variety of fruits that offer a large variety of vitamins, nutrients, minerals, and tastes, one is bound to find a fruit or many that will satisfy their taste buds.

I have put together a list of some of my favorite fruits and how they benefit the body.

I hope you find it helpful!

fruit bowl

Acai Berries: I do not eat them often, but when I do, I am reminded why I love them so much. They are delicious, and they contain antioxidants, fiber, and heart-healthy fats.

Apples: “An apple a day keeps the doctor away.” Apples are extremely rich in antioxidants, and fiber. Eating apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Remember though, all the power is packed in the peel. So, do not discard it.

Avocado: Oh the joy I get from the mighty Avocado! I put it on everything. Avocados are a nutrient-dense food and contain nearly 20 vitamins and minerals. It is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids. The avocado is often referred to as a superfruit which is not surprising given its health properties. The monounsaturated fats found in the avocado helps to protect against heart disease and high blood pressure. They have a rich supply of the antioxidant vitamin E, plus a group of carotenes which are thought to help keep the eyes and the skin healthy.

Bananas: This fruit is loaded with essential vitamins, and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. Because bananas have such a high content of potassium, it too is considered a superfruit. Research suggests that bananas can be helpful in overcoming depression “due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter.” They help lower blood pressure and the risk of heart disease. Eating a banana for a daily snack will assist your body in obtaining long-lasting energy and will keep you alert all day.

Blueberries: Blueberries, are another superfruit that is packed with antioxidants. They are high in potassium and vitamin C and can lower your risk of heart disease and cancer. They are also anti-inflammatory and they slow down the aging process. Blueberries protect our brains from degeneration, neurotoxicity and oxidative stress. Because they are a natural source of soluble and insoluble fiber, blueberries can help regulate your gastrointestinal tract. Research shows that fruits that contain high amounts of vitamins and minerals help restore hormone balance, which counteracts acne.

Cantaloupe: With a water content close to 90%, cantaloupe will certainly keep you hydrated throughout the day. Good hydration supports healthy digestion, healthy kidneys, a healthy blood pressure and a healthy heart. Keeping hydrated ensures that the heart does not have to work as hard to pump blood. Cantaloupe has a good amount of potassium, and B vitamins (B1, B3, B6, and folate) as well as vitamin K, magnesium, and fiber.

Cherries: Cherries are a sweet, high energy and high fiber fruit that contains a moderate amount of vitamins and minerals. They aid in controlling diabetes, improving the quality of sleep, and delaying skin aging. They are also known to reduce muscle pain, manage arthritis and prevent cancer. Keep in mind though “the darker the cherry, the healthier the fruit”.

Cranberries: Cranberries contain a significant amount of dietary fiber but are very low in fat. They are rich in vitamin C and vitamin E and they have strong antioxidant and anti-inflammatory properties. Cranberries keep your body well hydrated, they are great for your facial skin, they have anti-cancer properties, they protect the liver and its juice cures UTI (Urinary Tract Infection).

strawberriesCoconut: If ever I want a “pick me up”, I turn to the coconut! The coconut is as delicious as it is nutritious. It is a good source of fiber, vitamins, minerals, and amino acids. It has tons of calcium, potassium, and magnesium, as well as plenty of electrolytes. The oil from the coconut is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL cholesterol) but also help convert the LDL “bad” cholesterol into good cholesterols. By Increasing the HDL in the body, it helps promote heart health and lower the risk of heart disease.

Grapefruit: The grapefruit contains nearly 50 percent of your daily vitamin C, as well as high levels of fiber, potassium, and vitamin A. Studies have suggested that grapefruit can alleviate the symptoms of arthritis and repair damaged or oily skin and hair. Grapefruits have a rich water content and are known for its antioxidant properties. It keeps you well hydrated, gives you radiant skin, reduces the risk of stroke, controls high blood pressure, has cancer preventing characteristics and prevents asthma.

Grapes: Grapes have been proven to combat heart disease and high cholesterol, thanks to high levels of the antioxidants quercetin and resveratrol. They are a great source of potassium and iron, which prevent muscle cramps and anemia. Purple or red grapes are best, as they contain the highest concentration of healthy compounds.They keep you well hydrated, flush toxins from the body, help in managing asthma, prevents heart diseases, reduce fatigue, aids digestion and is good for bone health.

Kiwi: The Kiwi is a sweet fruit loaded with antioxidants vitamins C and E. Kiwis are low in calories and high in fiber, making them ideal for weight loss. Kiwis protect against cancer and promote eye health. They alleviate symptoms of asthma, maintains cardiovascular health, slows down macular degeneration and controls diabetes.

Lemons: High in dietary fiber, the lemon is also a rich source of vitamin C, vitamin B6 and has the rest of the vitamins and minerals in moderate quantities. It strengthens immunity, protects from common diseases like cold and flu, aids in weight loss, regulates ideal blood pressure, improves digestion, alleviates fever, brightens skin tone, restores electrolyte balance and if applied to the skin, removes scars and spots gradually.

Limes: Limes are good for weight loss, improved digestion, reduced respiratory and urinary disorders, relief from constipation, and they are known to fight against peptic ulcer, and gout. They also aid in skin care and eye care.

Mangoes: Mangoes have exceptionally high levels of beta-carotene, which the body converts into vitamin A to promote bone growth and a healthy immune system. Mangoes contain more than 50 percent of your daily vitamin C. They are rich in antioxidants, they improve eye health, they lower cholesterol, and they improve digestion (if taken in moderation).

Oranges: Oranges are rich in antioxidants vitamin C, vitamin B1, B5, and Folate. They purify the blood, fight free radicals, and build up the immune system. They reduce the risk of developing cancer, boosts heart health and regulates healthy heart function.

Papaya: Papayas have a high content of vitamin A, Folate, vitamin C and Magnesium. They aid in healthy weight loss, they boost immunity, controls diabetes, improves digestion, reduces menstrual cramps and pain, promotes healthy skin and is good for hair growth. They are a benefit to eyesight and maintaining eye health; they also lower cholesterol.

Peaches: Peaches are known for boosting nerve and muscle health. The skins, in particular, are rich in antioxidants and insoluble fiber. The peach is a perfect snack for weight loss, it reduces hair loss, acts as a natural de-worming agent in the intestines, is a natural diuretic, it control diabetes, inhibits tumor growth, strengthens kidney function and improves the quality of sleep.

Pears: Pears have anti-carcinogenic agents that make them anti-cancer. They are good for controlling blood pressure and colon cleansing. They lend instant energy, they are anti-inflammatory, they aid in faster healing, prevents osteoporosis, controls blood sugar level and reduces bad cholesterol in the body.

Pineapple: All hail the pineapple! The pineapple is an anti-inflammatory enzyme that has been shown to reduce the risk of heart attacks and strokes, as well as increase fertility. Pineapples strengthen immunity and thus build better body defenses. They slow down degenerative diseases particularly muscular degeneration, ensure healthy gums, has anti-cancer properties, aids digestion, regulates blood pressure, keeps your body hydrated and is very effective against acne.

Pomegranate

Pomegranates: 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. Pomegranates reduce the risk of developing cancer, boosts immunity, hydrates your body, lowers anxiety and stress and keeps plaque from building up on your teeth.

Raspberries: Raspberries increase immunity, slow down aging, combats cancer, attacks the growth of tumors, maintains eye health, controls inflammation and helps in diabetes management. It has a rich composition of vitamins and is specifically high in vitamin B5, vitamin C, and vitamin K.

Strawberries: Strawberries have a high water content. They are great for your skin, boosts memory, help in digestion, lower the risk of cardiovascular diseases, reduce inflammation, good for your eyes and promote strong immune function. They also lower the risk of cancers, gout, and arthritis.

Watermelon: Did you say watermelon? Watermelon is hands down in my top 5 “favorite fruit” group. It contains 92% water and is excellent for weight loss. Watermelon is excellent for your heart, improves bone health, shaves off the fats, boosts immunity function, expedites cell repair and soothes muscles.

 

So, there you have it, 24 of my favorite fruits and a description of how they aid the body for maximum functioning.

Don’t just take my word for it, do your research and test the fruit yourself.

You may just find that in addition to being tasty, fruit is also very powerful!

 

Zuri Kya

Courtesy of: Epikal Move


 


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