By Chukwuemeka Chukwueke
Eating fruit on a regular basis can boost health.
However, not all fruits are created equal. Some of them provide unique health benefits.
According to the research conducted by Healthline and made available to AFNEWS, here are some healthiest fruits on earth.
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1. Grapefruit: 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. Also, eating grapefruit has been shown to reduce cholesterol levels and help prevent kidney stones.
2. Pineapple: 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. Pineapple is rich in vitamin C and manganese. Its bromelain content may fight inflammation and reduce the risk of cancer.
3. Avocado: 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. Furthermore, avocados are rich in healthy fats and potassium, both of which are well known for their role in promoting heart health.
4. Blueberries: Blueberries have powerful health benefits. They have an impressive nutrition profile, being particularly high in fiber, vitamin C, vitamin K and manganese. Blueberries are also exceptionally 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 conditions, such as heart disease, diabetes and Alzheimer’s. Blueberries are also known for their powerful effects on the immune system. One study found that eating blueberries regularly may increase natural killer cells in the body. These help defend you against oxidative stress and viral infections. Additionally, the antioxidants in blueberries may have a protective effect on your brain. For example, eating blueberries has been shown to improve memory in older adults.
Blueberries are rich in a few important nutrients. They have a high antioxidant capacity and immune-enhancing properties, which may protect the body from illness
5. Apples: 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. Apples are very nutritious. Their nutrients, antioxidants and fiber may reduce the risk of disease and improve digestion.
6. Mango: 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 plant compounds with antioxidant and anti-inflammatory effects.
7. Strawberries: Strawberries are highly nutritious. Their vitamin C, manganese, folate and potassium contents are where they really shine. Compared to other fruits, strawberries have a relatively low glycemic index. Eating them shouldn’t cause a big blood sugar spike. Similarly to other berries, strawberries have a high antioxidant capacity, which may reduce your risk of chronic disease. Animal and test-tube studies have found that strawberries may also help prevent cancer and tumor formation. Strawberries are rich in several nutrients and antioxidants. Eating them may help control your blood sugar levels and reduce your risk of some diseases.
8. Lemons: 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.
9. Watermelon: 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. Watermelon is high in water, nutrients and antioxidants. It is also particularly high in a powerful antioxidant called lycopene.
10. Oranges: Oranges are one of the most popular and nutritious fruits in the world. Eating one medium orange will provide a significant amount of vitamin C and potassium. They’re also a good source of B vitamins, such as thiamine and folate. The plant compounds in oranges are responsible for most of their health benefits. These include flavonoids, carotenoids and citric acid. For example, citric acid may reduce the risk of kidney stones
Oranges are similar to lemons with their impressive amounts of vitamin C and citric acid, which help increase iron absorption and prevent anemia. Oranges contain some important vitamins, minerals and antioxidants. These may reduce the risk of several conditions such as kidney stones and anemia.
11. Bananas: 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. Bananas provide several nutrients and plant compounds, including resistant starch and pectin. Bananas can have benefits for exercise, blood sugar control and digestive health.
12. Guava: Guava has a remarkable nutrition profile. Eating just one ounce (28 grams) of guava will give you 107% of the RDI for vitamin C. Guava is also rich in fiber, folate, vitamin A, potassium, copper and manganese. The antioxidants in guava have been shown to protect cells from oxidative damage, indicating that they may help reduce the risk of chronic disease. Guava is another great source of pectin, which benefits digestion and may help prevent colon cancer. Guava is high in vitamins, minerals, fiber and antioxidants. It may reduce inflammation and help prevent certain cancers.
Try eating a variety of fruits from the list above to boost your health.
