Eating fruit regularly can boost your health, but not all fruits are made equal. Some of them offer unique health benefits. There are 20 of the healthiest fruits on the planet. Grapefruit is one of the healthiest citrus fruits. It is not only a good source of vitamins and minerals, but also for its ability to aid in weight loss and reduce insulin resistance. Famous, for example
Eating fruit regularly can improve your health.
However, not all fruits are made equal. Some of them offer unique health benefits.
Here are 20 of the healthiest fruits on the planet.
1. Grapefruit
Grapefruit is one of the healthiest citrus fruits.
Not only is it a good source of vitamins and minerals, but it is also known for its ability to aid in weight loss and reduce insulin resistance.
For example, in a study of 91 people, those who ate half a fresh grapefruit before meal lost 2.9 pounds (1.3 kg) more than those who did not..
In the same study, the grapefruit group had significantly reduced insulin levels and decreased insulin resistance .
Additionally, eating grapefruit has been shown to help lower cholesterol levels and prevent kidney stones.
Bottom Line : Grapefruit is highly nutritious. Eating it can reduce insulin resistance, cholesterol and prevent kidney stones. Grapefruit can also be useful for weight loss.2. Pineapple
Among tropical fruits, pineapple is a nutritional superstar. One cup (237 ml) of pineapple provides 131% of the daily reference intake (RDI) of 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 proteins. .
In vitro and animal studies have shown that bromelain may help prevent cancer and tumor growth .
Bottom Line: Pineapple is rich in vitamin C and manganese. The bromelain content can fight inflammation and reduce cancer risk.3. Avocado
Avocados are different from most other fruits.
Most fruits are high in carbohydrates, and avocados are low in carbohydrates and are made up primarily of healthy fats.
Most of the avocado fat is oleic acid, a monounsaturated fat that has been linked to reducing inflammation and improving heart health. .
In addition to healthy fats, avocados contain potassium, fiber, and magnesium ).
Whole avocados provide 28% of the potassium RDI. Adequate potassium intake lowers blood pressure and lowers the risk of stroke .
Bottom Line: Avocados are rich in healthy fats and potassium, both known for their role in promoting heart health.4. Blueberry
Blueberries have powerful health benefits.
They have an impressive nutritional profile and are particularly high in fiber, vitamin C, vitamin K, and manganese.
Blueberries are also very high in antioxidants.
In fact, they are believed to contain the highest antioxidant content of the most commonly consumed fruits. .
The antioxidants in blueberries may reduce the risk of chronic diseases such as heart disease, diabetes, and Alzheimer's .
Blueberries are also known for their potent effects on the immune system.
One study found that regular consumption of blueberries can increase the body's natural killer cells. This will help protect you from oxidative stress and viral infections..
Also, the antioxidants in blueberries may have a protective effect on the brain. For example, eating blueberries has been shown to improve memory in older adults
Bottom Line: Blueberries are rich in several important nutrients. They have high antioxidant power and immune-boosting properties, which can protect the body from disease.5. Apology
Apples are one of the most popular fruits and are also very nutritious.
They contain large amounts of fiber, vitamin C, potassium and vitamin K. It also provides some B vitamins .
Research shows that the antioxidants in apples promote heart health, type 2 diabetes, cancer, and Alzheimer's .
The antioxidant activity of apples has been associated with increased bone mineral density in animal and in vitro studies .
Another notable health benefit of apples is their pectin content.
Pectin is a prebiotic fiber that supplies good bacteria to your gut and helps improve digestive and metabolic health .
Bottom Line: Apples are very nutritious. Their nutrients, antioxidants, and fiber can reduce the risk of disease and improve digestion.6. Pomegranate
Pomegranate is one of the healthiest fruits you can eat.
Not only is it rich in nutrients, but it also contains powerful plant compounds that are responsible for most health benefits.
The antioxidant levels of pomegranate were found to be three times higher than that of green tea and red wine .
Studies have shown that pomegranate has anti-inflammatory properties and may help reduce cancer risk.
Bottom Line: Pomegranate has a number of health benefits. It's incredibly high in antioxidants and other plant compounds that help reduce inflammation and prevent disease.7. Mango
Mango is a great source of vitamin C.
They also contain soluble fiber, which can provide many health benefits.
In addition, mangoes have powerful antioxidant and anti-inflammatory properties that can help reduce the risk of disease.
Animal studies have shown that mango's plant compounds prevent diabetes.
Bottom Line: Mango contains vitamin C and soluble fiber. It also contains plant compounds that have antioxidant and anti-inflammatory properties.8. Strawberry
Strawberries are highly nutritious.
Their vitamin C, manganese, folic acid and potassium content is where they really shine.
Compared to other fruits, strawberries have a relatively low glycemic index. Large blood sugar spikes even after eating.
Like other berries, strawberries have high antioxidant properties that may reduce the risk of chronic diseases.
Animal and test tube studies have shown that strawberries may also help prevent cancer and tumor formation .
Bottom Line: Strawberries are rich in several nutrients and antioxidants. Eating them can help control blood sugar levels and reduce the risk of some diseases.9. Cranberry
Cranberries have impressive health benefits.
They are rich in vitamin C, manganese, vitamin E, vitamin K1 and copper, so they have an excellent nutritional profile.
They also contain a significant amount of antioxidants called flavanol polyphenols that can improve your health.
What makes cranberries different from other fruits is that their juices and extracts help prevent urinary tract infections .
A-type proanthocyanidins are compounds thought to cause this effect because they can prevent bacteria from attaching to the lining of the bladder and urinary tract.
Bottom Line : Cranberries are rich in several nutrients and antioxidants. It also contains beneficial plant compounds that help prevent urinary tract infections.10. Lemon
Lemon is a very healthy citrus fruit high in vitamin C.
It can be particularly helpful in promoting heart health because of its potential to lower blood lipids and blood pressure.
Based on the results of animal studies, researchers have suggested that the plant compound in lemon may prevent weight gain.
Other studies have shown that citric acid in lemon juice can treat kidney stones .
Bottom Line: Lemon is rich in vitamin C and other plant compounds that can help promote heart health, promote weight loss, and prevent kidney stones.11. Durian
Durian has been nicknamed "The King of Fruits."
One cup (237ml) of durian provides 80% of the RDI for vitamin C.
It is also rich in manganese, B vitamins, copper, folic acid, and magnesium .
Also, durian contains several healthy plant compounds that act as antioxidants.
Bottom Line : Durian is rich in nutrients and plant compounds that can provide promising health benefits.12. Watermelon
Watermelon is rich in vitamins A and C. It is also rich in several important antioxidants, including lycopene, carotenoids, and cucurbitacin E.
Some of the antioxidants in watermelon have been studied for its anticancer properties.
Lycopene intake has been associated with a reduced risk of digestive cancer, while cucurbitacin E may inhibit tumor growth.
Eating foods rich in lycopene can improve heart health because of its ability to lower cholesterol and blood pressure.
Of all fruits, watermelon is one of the most moisturizing. Consisting of 92% water, it adds a sense of satiety.
Bottom Line : Watermelon is rich in water, nutrients and antioxidants. It is also particularly rich in a powerful antioxidant called lycopene.
How to cut: watermelon
13. Olive
Olives are a good source of vitamin E, iron, copper and calcium.
They also provide many antioxidants, which can help prevent heart disease and liver damage, and have anti-inflammatory effects.
Like avocados, olives contain oleic acid, which can provide several benefits for heart health and cancer prevention .
Additionally, animal studies have linked some plant compounds in olives to a reduced risk of osteoporosis.
Bottom Line: Olives provide a wide variety of vitamins, minerals, and antioxidants. These can reduce the risk of heart disease, cancer, and osteoporosis.
14. Blackberry
Blackberries are another very healthy fruit full of vitamins, minerals, fiber and antioxidants.
They provide impressive amounts of vitamin C, vitamin K and manganese.
One cup (237ml) of blackberries provides a whopping 8g of fiber .
Additionally, antioxidants in blackberries have been shown to reduce arterial inflammation and aging. Both effects can protect against chronic diseases such as heart disease and cancer.
Bottom Line: Blackberries are a good source of many nutrients and beneficial plant compounds. Antioxidants and anti-inflammatory properties can lower the risk of chronic disease.
15. Orange
Orange is one of the most popular and nutritious fruits in the world.
Eating one medium orange gives you a fair amount of vitamin C and potassium. It's also a good source of B vitamins like thiamine and folic acid .
Orange's plant compounds are responsible for most health benefits. These include flavonoids, carotenoids and citric acid.
Citric acid, for example, may reduce the risk of kidney stones.
Oranges resemble lemons with impressive vitamin C and citric acid, which increases iron absorption and prevents anemia.
Bottom Line: Oranges contain important vitamins, minerals and antioxidants. These can reduce the risk of several conditions, such as kidney stones and anemia.
16. Banana
Bananas are rich in vitamins and minerals, and have several health benefits.
They are well known for their high potassium content. One medium banana provides 12% of the RDI for this mineral (67).
One of bananas' unique properties is their carbohydrate composition.
The carbohydrates in green, unripe bananas consist primarily of resistant starch, which can improve blood sugar control and feel full.
Bananas also contain pectin, which can improve blood sugar control and digestive health .
Moreover, research shows that bananas' high carbohydrate and mineral content makes them a great source of fuel before exercise
Bottom Line: Bananas provide several nutrients and plant compounds, including resistant starch and pectin. Bananas can help with exercise, blood sugar control, and digestive health.
17. Red and Purple Grapes
Grapes are very healthy. It stands out because it is high in antioxidants.
Both anthocyanins and resveratrol in grapes have been shown to reduce inflammation.
Additionally, animal studies have shown that the plant compounds in grapes may help protect the heart, eyes, joints, and brain .
Bottom Line: Red and purple grapes are rich in nutrients and other plant compounds that can reduce inflammation and lower your risk of disease.
18. Guava
Guava has an amazing nutritional profile.
Eating just 1 ounce (28 grams) of guava gives you 107% of your RDI for vitamin C
Guava is also rich in fiber, folic acid, vitamin A, potassium, copper, and manganese
Guava's antioxidants have been shown to protect cells from oxidative damage, indicating that it may help reduce the risk of chronic disease.
Guava is another great source of pectin, which helps with digestion and helps prevent colon cancer
Bottom Line : Guava is rich in vitamins, minerals, fiber and antioxidants. It can reduce inflammation and prevent certain cancers.
19. Papaya
Papaya is a very healthy fruit rich in vitamin C, vitamin A, potassium and folic acid.
Also the anticancer antioxidant lycopene.
Additionally, research shows that the body absorbs lycopene better from papaya than other lycopene-rich fruits and vegetables .
There is also evidence that papaya can improve digestion. Papain, an enzyme that makes proteins easier to digest .
20. Cherry
Cherries are rich in nutrients, especially potassium, fiber and vitamin C.
It contains antioxidants, including anthocyanins and carotenoids, which can reduce inflammation and prevent many diseases.
Another impressive health benefit of cherries is their melatonin content.
Melatonin is a hormone that signals your brain when you sleep. May help treat insomnia and other sleep disorders.
One study found that the melatonin content in tart cherry juice improved sleep time and quality.
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