Healthcare professionals know that fruits are highly nutritious and easy to add to any diet. There are more than 2000 varieties of fruits available, you may wonder which are best and most effective for you. Each fruit brings several unique sets of benefits and nutrients to the table.
In addition, fruits are packed with minerals, vitamins, and fiber. According to the doctors in Multan, fruits help control blood sugar and support digestive health.
Below we compiled several healthiest fruits based on their vitamins, minerals, and fiber content. These fruits will play an essential role to maintain and improving your health.
Healthy Fruits to Maintain Your Health
Here is the list of healthy fruits:
1-Apples
Apples are one of the most popular fruits that are full of nutrition. You must have heard that one apple a day keeps the doctor away. Apples are rich in both insoluble and soluble fibers such as hemicellulose, pectin, and cellulose. Additionally, they help manage blood sugar levels, support heart and gut health, and promote good digestion.
Apples are also a good source of plant polyphenols and vitamin C which are disease-fighting compounds. In addition, consuming this fruit regularly may also reduce the risks of cancer, stroke, overweight, heart disease, neurological disorders, and obesity.
You need to know that most of the polyphenols in apples are present just below the skin; therefore, make sure to eat them to get the greatest benefits.
2-Bananas
Banana benefits go beyond their potassium content. This fruit provides 7% of the daily value for potassium along with:
- Magnesium: 8% of the daily value
- Vitamin B6: 27% of the daily value
- Vitamin C: 12% of the daily value
Additionally, bananas also offer several plant compounds known as phytosterols and polyphenols, both are essential to support your overall health. They are also packed with prebiotics, a type of fiber that promotes beneficial bacteria growth in the gut.
Unripe and green bananas are higher in resistant starch than ripe ones, and these bananas are also a good source of fiber pectin. Meanwhile, ripe bananas are a good source of easily digested carbohydrates.
3-Mangoes
Mango is known as the king of fruits. They are an excellent source of fiber, potassium, folate, and vitamins K, A, C, B6, and E. In addition, they are also packed with plant polyphenols that have anti-inflammatory and antioxidant properties.
In addition, mangoes are also rich in a potent antioxidant (mangiferin). Several studies show that it may help protect the body from Alzheimer’s disease, type 2 diabetes, Parkinson’s disease, heart problems, and certain types of cancer.
Furthermore, this fruit contains fiber which supports regular bowel movements and digestive health.
4-Blueberries
Blueberries are famous for their antioxidant and anti-inflammatory properties. In particular, this fruit is rich in anthocyanin, a flavonoid and plant pigment that gives blueberries a blue-purple color. Additionally, this compound helps fight cell-damaging caused by free radicals that may lead to several diseases.
Several studies show that a diet high in anthocyanin may lower the risks of heart disease, type 2 diabetes, obesity, high blood pressure, overweight, cognitive decline, and certain types of cancer.
Other berries that are packed with anthocyanins are elderberries, bilberries, chokeberries, and cherries.
5-Oranges
Oranges are full of vitamin C and provide 91% of the daily value in a single fruit. They are also packed with thiamine (vitamin B1), folate, potassium, fiber, and plant polyphenols. Studies show that consuming whole oranges may lower blood pressure, inflammation, post-meal blood sugar, and cholesterol.
Orange juice provides a high volume of antioxidants and nutrients; however, it lacks dietary fiber. You can add several varieties to orange juice to add some fiber.
6-Dragon Fruit
Dragon fruit is also known as pitahaya or pitaya and is rich in many nutrients such as iron, fiber, vitamin C and E, and magnesium. In addition, this is also a good source of carotenoids like beta carotene and lycopene.
Southeast Asian people have regarded dragon fruit for hundreds of years as a health-promoting fruit. In recent decades, this fruit also gained popularity in Western countries.
7-Avocado
Unlike other fruits, avocado is high in healthy fats and low in natural sugar. They are mostly made of monounsaturated fat (oleic acid) linked to better heart health. This fruit also contains a high amount of vitamin B6, fiber, potassium, vitamin E, and K, folate, and two carotenoids known as zeaxanthin and lutein which support eye health.
In addition, a study found a significant increase in blood lutein levels and a decrease in cholesterol levels among participants who used avocado per day for five weeks.
Avocados are higher in calories than most other fruits. However, several studies have linked avocados to better weight management. Researchers explained that this is because its high fiber and fat content promotes fullness.
Conclusion
It is essential to consume different healthy fruits to maintain your health and strengthen your immune system for preventing several common chronic diseases. The above-mentioned fruits can play an important role in maintaining and improving your health.
