You know what they say, an apple a day, keeps the doctor away, and this saying is quite true about not just apple, but in fact, all the delicious and juicy fruits that Mother Nature has to offer. There is an abundance of scientific research that reveals a wide range of health benefits of a consuming a diet rich in fresh fruits. If you seek to add more essential nutrients, vitamins and antioxidants to your daily diet, or grab a healthy snack to promote weight loss, fresh fruits are undoubtedly your best pick.
Add all kinds of fruits to your diet, particularly the fruits that are rich and dark in colour, for they pack up a powerful multitude of potent nutrients and health benefits. Research reveals that consuming a wide variety of fruits aids the body in providing all the essential nutrients and vitamins that are required to boost bodily functions and promote good health.
Often, after watching a compelling marketing campaign or a scientific research, our attention is piqued by the nutritional potency of one fruit and we start eating more of it. This is beneficial, but focusing on eating one fruit and ignoring others would only deprive you of essential nutrients. Try to eat large quantities of all kinds of fruits for they are all brimming with powerful nutrients, such as vitamin C, fiber, antioxidants, and potassium amongst others.
Many fruits are packed with powerful protective phytonutrients, which are basically plant-based substances that aid the body in fighting off diseases, and improving the overall functioning of body organs. Experts believe that a healthy individual must consume at least 2000 calories a day, and most individuals should aim to consume at least two servings of fruits each day. It is highly advisable to eat the whole fruit rather than making a juice, smoothie or other by-products.
Experts believe that it is extremely vital to add a rich variety of colourful and different kinds of fruits to your daily diet. It is highly advisable for most individuals to consume at least three servings of fruits, and each week, the aim should be consuming fruits from all the colours in the rainbow, even white. This is the best way of making sure your body gets a rich and replenishing dose of essential nutrients without having to keep count. And of course, this is also the best trick to brim up your diet with a succulent variety of savoury colours, textures and tastes of fruits.
Consuming fresh and colourful fruits is the healthiest and most mindful way of replenishing all your sugary cravings, as opposed to consuming those awful waist-thickening brownies, cookies, cakes, and candies amongst other treats loaded with added sugar. These will leave your body with nothing but the symptoms of obesity and diabetes. However, fruit will replenish your sweet tooth, along with preventing blood sugar spikes that tend to increase your appetite, thanks to their rich fiber content.
In this article, we are going to introduce you to 16 delicious and colourful fruits that are succulent and extremely beneficial for your health.
Here, feast your eyes:
Apples have garnered much more popularity amongst fruits, but the largely overshadowed pears are actually much more potent and powerful in terms of their nutritional offerings. One medium-sized pear that weighs no more than 6 ounces will brim up your body with 30% more fiber than you’d receive from an apple of similar size.
Moreover, most of the fiber present in pears is soluble fiber, and this particular kind of fiber boosts a wide range of health benefits. For instance, it is beneficial for preventing blood sugar spikes, which is great for promoting rapid weight loss, or even weight maintenance, along with preventing or managing the symptoms of diabetes.
Soluble fiber promotes feelings of satiation for longer hours, and it can also aid in helping you manage and normalize your cholesterol levels by simply aiding your body in lowering the amount of cholesterol it absorbs from the food items you consume on a daily basis.
In order to consume all the nutrients and soluble fiber present in a pear, be sure to consume it without peeling off its skin. Nearly half of the fiber content boosted by pear is present in its skin, and if you peel it off, you’ll lose all that goodness for nothing.
The consumption of oranges is the perfect trick to load up your body with heaps of vitamin C. A recently conducted research discovered that individuals who regularly consuming oranges have a much lesser likelihood of suffering from the painful symptoms of macular degeneration as compared to those who don’t consume this citrus delight.
The researchers conducted interviews with over 2000 Australian adults aged 50 and above over the time span of 15 years. The participants in the study who consumed at least one serving of oranges a day ended up cutting down their risk factors of suffering from late macular degeneration by an impressive 60%.
The findings of this research reveal that oranges are loaded with flavonoids, which are basically plant-based chemicals that aid in shielding the body against the symptoms of macular degeneration. This disease is the greatest cause of loss of vision amongst people aged 50 and above.
Consuming oranges is not only beneficial for the skin and the joints, but it also aids in shielding against vision loss as we age beyond the age of 50.
This yellow delight is packed with sweetness and a powerful dose of essential nutrients and minerals, particularly boosting a rich concentration of potassium. Potassium is a vital mineral that aids in contracting the muscles, along with regulating and normalising the balance of minerals and fluids in and outside the cells within the human body.
Research reveals that consuming bananas every day aids in maintaining normal levels of blood pressure and blood sugar. Moreover, bananas are loaded with pectin, a potent kind of fiber that aids in enhancing blood sugar control, preventing the onset of diabetes, and improving overall digestive health, along with fighting off the painful symptoms of heart burn and acid reflux.
Bananas are not just beneficial for improving digestion and blood sugar levels, but in fact, they are extremely beneficial for promoting weight loss and effective weight management. Since they are loaded with pectin, they are impressively satiating and filling, making them the perfect low-key snack to fill you up.
If you want to energize yourself in the morning or after a gruelling workout session, pair up 2 large bananas with some fats and protein, for instance, almonds and peanuts, or even oatmeal. Bananas are the ideal pick for a mighty dose of on-the-go energy!
Tarty and citric lemons boost a wide host of health benefits, as they are loaded with rich concentrations of vitamin C, which is not only beneficial for boosting strength of the immune system, but also, it strengthens and shields the heart as well. Moreover, vitamin C consumption is also beneficial for the gut and digestive system, along with promoting weight loss and effortless weight maintenance.
The outermost rind of this tarty fruit contains rich concentrations of fiber, which is why adding some lemon zest to your everyday meals and salads is the perfect way to boost the health of your heart and watch your waist without having to count your calories. You see, this fiber in lemon zest is present in the form of soluble pectin, which is highly beneficial for promoting feelings of satiety, and eliminating cholesterol from your system.
Research reveals that the regular consumption of lemons aids in preventing the risk factors that lead to the development of the excruciatingly painful condition of kidney stones. Basically, lemon promote an increase in urine volume and the pH levels of the urine, which creates the ideal environment to ward off any symptoms that might trigger the development of kidney stones.
The most effective trick to reap this particular health benefit is by adding some lemon slices to your water bottle, and letting all that citric goodness marinate in your drinking water all day long. Research also indicates that lemons are excellent at preventing the development of anemia. Even though lemons contain very little concentration of iron themselves, the body requires iron for the healthy development of blood cells, and lemons aid in promoting the healthier absorption of iron within the gut.
Therefore, it is highly recommended to always accompany your meats and iron-rich foods with a zesty lemon salad or a lemon juice marinade to promote greater iron absorption and a healthier blood flow across the body. There are countless other ways to consume lemons, you can add them to your water bottles, smoothies, juices, seafood, casseroles, and even your desserts.
Mint, cucumber and lemon are excellent ingredients for summery flavoured waters and salad dressings, while lemon zest can be added to soups, salads, stews and even everyday meals. You can lemon to your meat and salad dressings, or simply freeze some lemon slices into an ice tray and let it freeze to devour some vitamin-C loaded ice melts.
Peaches are undoubtedly the most favourite of all summer fruits, thanks to their juicy and savoury sweetness, which is also loaded with an incredibly impressive profile of potent nutrients.
Peaches are amazingly rich in vitamin C, which aids in fighting off the attacks of free radicals, and enhancing the natural defense and disease-fighting system of the body to promote overall wellbeing.
Peaches contain powerful bioactive phenolic substances that trigger an anti-inflammatory response within the body. Moreover, they boost an incredibly high concentration of fiber, which makes them a terrific ingredient for any high-fiber or weight loss diet. They also aid in preventing the symptoms or risk factors of cardiovascular disease by reducing the LDL or bad cholesterol levels in the body. Given all these amazing disease-fighting properties and nutrients that peaches contain, be sure to start adding them to your everyday juices, smoothies and salads.
Clementines are fiery orange delights that are scrumptiously juice, and loaded with powerfully rich concentrations of vitamin C. One clementine will provide a woman’s body a mighty dose of 48% of her recommended daily dosage of vitamin C, while men will receive 40%, at the cost of just 35 calories.
Vitamin C is extremely vital for boosting and maintaining the health of our skin, keep it tight and supple, and promoting a speedy healing process, along with strengthening the immune system.
If you are focusing on creating an eco-friendly and vegan, plant-based diet, try to add more vitamin C-rich foods and fruits to your diet so your body can absorb more and more iron from plant-based sources of iron.
There is a great deal of speculation surrounding the identity of avocados, some people regard them as healthy fats, some consider them fruits, while others believe that avocados are actually vegetables. But, what is an avocado, really?
Experts reveal that technically, this green and deliciously creamy food item is in fact a fruit, however, its lack of sweetness often causes certain people to consider it a vegetable. Its creamy and savoury texture makes it one of the most deliciously indulgent fruits to devour, but more importantly, avocados pack up a wide range of health benefit.
One avocado can provide you around 4% of your recommended daily dosage of potassium, an essential mineral that is required by the body to promote healthy contraction of muscles, along with normalizing and regulating blood pressure levels. Moreover, potassium also aids in maintaining healthy cells within the body, and eliminating the risk factors that lead to the development of chronic ailments, like kidney failure, heart stroke and heart disease.
Even though avocados are high in fats, these are not bad fats, but in fact, the extremely healthy and heart-friendly kind of monounsaturated fats. The creamy goodness of avocados is also loaded with a rich concentration of fiber. Avocados are lauded for providing the perfect balance of soluble and insoluble fiber, and all you need is a 3.5 ounce serving of avocados to pack up a whopping 7 grams of fiber, making up an impressive 27% of your daily recommended dosage of fiber.
Moreover, avocados are also beneficial for promoting gut-friendly bacteria, along with promoting feelings of satiety for longer hours, which aids in promoting weight loss and making weight maintenance easy and effortless. You can devour avocados in countless different recipes and tricks, for instance, you can fix yourself a spicy guacamole, add some avocado slices to your salads, pair it up with a whole grain toast, or even add some creamy avocados to your cakes, puddings and brownies to give them a thick, fudgy texture.
Plums feature a dark wine-berry hued purple colour, which comes from a powerfully rich concentration of antioxidants, making them one of the healthiest of fruits to devour in summer. These purple delights are brimming with a mighty dose of protective polyphenols, a kind of antioxidant that boosts potent anti-inflammatory benefits.
Moreover, plums are loaded with fiber, which aids in reducing cholesterol levels, along with eliminating and preventing the symptoms of bowel irregularities. Furthermore, their regular consumption is highly beneficial for maintaining a healthy digestive system, along with promoting feelings of satiety by filling you up quickly, which makes them a great ingredient for rapid weight loss and weight maintenance. Plums also provide sufficient traces of vitamin K, potassium and magnesium.
Nectarines look much like peaches and they have a bright, fiery orange colour. However, the skin of peaches tends to be fuzzy, but nectarines have a very supple and smooth skin. They pack up a powerfully rich concentration of vitamin C and vitamin E, which boost potent antioxidant properties and aid in fighting off and eliminating the damaging attacks of free radicals that harm the cells within the body.
Nectarines also pack up an incredibly high density of lutein, which is a powerful antioxidant that has been scientifically proven to bring about marked reductions in the risk factors that lead to the development of cataracts. Research also reveals that lutein consumption reduces the risk factors of developing age-induced macular degeneration.
These bright orange delights are also packed with minerals, particularly potassium and copper, which are extremely effective at normalising and regulating healthy blood pressure levels, along with maintaining a harmonious mineral balance within the body.
Persimmons look a great deal like tomatoes, however, they are much more succulent and sweeter. They are loaded with a mighty density of vitamin A. There are two extremely famous kinds of persimmon: the Hachiya and the Fuyu.
The Hachiya persimmons are shaped like an acorn, and one has to wait for these fruits to get fully ripened and softened in order to enjoy the savoury sweetness and rich flavour. The best way to examine if a persimmon is fully ripe or not is to notice if the leaf allows the fruit to be easily detached when you pluck it off.
When cut it open, you can take a spoon and enjoy the creamy sweetness of the middle part like a rich pudding. The Fuyu persimmon is deliciously crisp and crunchy, and much like an apple, you can enjoy it while it is still firm. Persimmons are the perfect fruit to add to a fiber-rich diet, as one raw persimmon will brim you up with an impressive 6 grams of fiber, which makes up 20% of the recommended dosage requirement for this nutrient.
This juicy, red delight is a refreshing burst of sweetness and hydration on a hot summer day, and it also packs up an incredibly rich dose of lycopene. Lycopene is a protective phytonutrient and a potent antioxidant, and research reveals that it is extremely effective in preventing the risk factors of various chronic ailments, such as cardiovascular disease, cancer, and hypertension.
Various researchers have reported that the regular consumption of water melon is the perfect remedy to normalise and regulate healthy blood pressure levels.
In 2014, the American Journal of Hypertension published a research that reported that the consumption of watermelon aids in shielding the body against alarmingly high blood pressure levels, which normally tend to occur as the body struggles to adjust to a colder temperature or environment.
These tiny treats are loaded with a wide host of powerful nutrients, and they are extremely beneficial at shielding the body against the attacks of cancer. Research reveals that the regular consumption of blueberries aids in preventing the formation of pro-inflammatory molecules within the body. Moreover, the consumption of blueberries also aids in reducing oxidative stress, which aids in shielding the DNA against damage, and preventing the growth of cancerous cells.
Researchers explain that this is primarily because blueberries load up a mighty dose of anthocyanins, potent antioxidants that boost powerful cancer-fighting properties. They are also loaded with rich doses of fiber, and one cup of blueberries will brim up your body with an impressive 4 grams of fiber.
Various studies report that the consumption of high-fiber diet is directly linked with reduced rates of colorectal cancer. Moreover, these benefits can also be experienced by the consumption of cranberries, strawberries, and raspberries.
These dark and succulent treats are packed with a powerful concentration of protective polyphenols, along with a wide range of other minerals and nutrients, including fiber, vitamins C and K, flavonoids, folate and manganese.
Blueberries are highly effective at keeping the skin healthy but their most popular and widely researched benefit is their protective benefits against the attacks of cancer. Blackberries also boost certain neuro-protective properties that aid in fighting off age-induced ailments.
Cherries pack up an extremely low concentration of calories, and yet, they are brimming with significantly high densities of various essential nutrients, including carotenoids, fiber, potassium and vitamin C.
Research reveals that the consumption of cherries aids in lowering inflammation, along with encouraging speedy muscle recovery after a gruelling workout session. Cherries are also extremely beneficial for the health of the heart.
Researchers report that the consumption of cherries is associated with a reduction in the symptoms of arthritis. Moreover, scientific evidence reveal that Bing sweet cherries, a particular kind of cherries, boost powerful anti-inflammatory benefits that aid in eliminating joint aches, along with reducing the risk factors that contribute to the development of cardiovascular disease and cancer.
You can obtain these potent anti-inflammatory properties that aid in reducing joint aches and stiffness from both, sweet and tart cherries.
Research reveals that the consumption of this crunchy and crisp delight is widely associated with reduced risk factors of suffering a heart stroke, particularly amongst patients of diabetes. A recent study reports that the regular consumption of apples is directly associated with a reduction in the risk factors of thrombotic stroke.
Moreover, research also reveals that the consumption of vegetables and fruits that have white flesh, for instance pears and apples, is linked with a striking reduction in the risk factors of suffering from a stroke. To obtain all the benefits and nutrients present in an apple, it is highly advisable to consume the entire apple, with its peel intact. Apple peels are loaded with a mighty concentration of antioxidants and fiber.
Apricots are loaded with rich concentrations of vitamin C, along with lauding a powerful density of beta carotene, both of which act as mighty antioxidants to ward off harmful disease and infections, and promote good health. Apricots are loaded with potent antioxidants, which play a vital role in fighting off the damaging attacks of the free radicals, which harm the healthy cells within the body and increase the risk factors of chronic ailments, such as cancer.
Apricots get their rich yellow and orangey colour from the presence of beta-carotene, a powerful antioxidant, which breaks down into vitamin A upon reaching the body. The consumption of vitamin A is extremely essential to promote a healthy vision, boost stronger immunity against harmful infections, promote healthy gene regulation, protect the integrity and elasticity of the skin, and maintain healthy nerve development.
You can add dried or freshly sliced apricots to your oatmeal or munch on them as a healthy snack. Dried apricots make an excellent and super-satiating snack, and you can even add apricots to your smoothies and juices.