Eating plenty of fruit should be a priority for you as you fill your plate. Learning which fruits contain the most vitamins and nutrients can be helpful.
Here are 10 of the best choices when it comes to fruit.
1. Peaches and nectarines
Peaches and nectarines contain high levels of potassium, eating two small peaches will give you more potassium than one medium banana. Potassium is important for boosting nerve and muscle healthy. The skin of peaches and nectarines are especially high in antioxidants and insoluble fibre. They are also deliciously sweet, and can often satisfy a sweet tooth in a healthy way. They can be enjoyed fresh, baked, broiled, and poached, and make delicious additions to cobblers and pies!
Pineapple is a powerful anti-inflammatory, mainly from the enzyme bromelain, which is found in high levels in this juicy, sweet fruit. Pineapple may also help to reduce the risk of heart attack and stroke, and may also help improve fertility.
Eating grapes is a great way to protect your heart health. The antioxidants quercetin and resveratrol contained in grapes help to prevent heart disease and lower cholesterol. They also contain high levels of potassium and iron, which are important for preventing muscle cramping and anemia. The purple and red varieties contain the highest levels of the healthy compounds.
4. Kiwi fruit
Although not particularly attractive with its fuzzy exterior, kiwi fruit is loaded with vitamins, particularly vitamin C and E, which help protect you from many forms of cancer and also promote eye health. Kiwi contains few calories, yet lots of fibre, which makes them a terrific choice when you are trying to shed a few pounds. Kiwi also last long when refrigerated, up to four weeks, making them convenient to keep on hand.
Mangoes are great immunity boosters, thanks to their high levels of beta-carotene which helps the body convert vitamin A into compounds that promote bone growth and immunity. In addition, these sweet fruits contain about 50% of the vitamin C required for good health each day, even more than oranges.
Apples are not only super low in calories, weighing in with only about 80 calories per apple, but they also contain high levels of a powerful antioxidant, quertecin, which helps protect the brain cells from degeneration. This may help protect you from developing Alzheimer’s disease. Also, adults who eat apples regularly tend to have lower blood pressure, have healthier teeth, and better control over their weight. The flavonoids in apples that are found in the skin are especially powerful.
Interestingly, pomegranate juice has 2 or 3 times more antioxidants than red wine or green tea, plus plenty of potassium, which help to control energy levels and high blood pressure. Studies have shown that drinking only ¼ cup of pomegranate juice each day can improve vascular health, reduce cholesterol levels, and even help with erectile dysfunction. Just be sure to consult with your doctor before drinking pomegranate juice regularly, because it can interact with certain prescription drugs. Add pomegranate seeds to your salads for a flavourful and vitamin-packed lunch.
Like oranges, this citrus fruit contains high levels of vitamin C, but in larger quantities. A half of a grapefruit contains about 50% of the vitamin C you need each day, along with tons of fibre, potassium, and vitamin A. Research has shown that grapefruit can reduce arthritis symptoms and help to repair damaged or oily skin and hair.
Bananas are filled with potassium and fibre, and give you great energy all day long. They contain no salt and make a much healthier snack than a granola bar or bag of chips or pretzels. Make your bananas last longer by putting them in the refrigerator once they are ripe. This will make the peel brown, but helps the fruit inside from over-ripening for an extra 3-5 days.
This superfood treat is tiny, but a handful of them will give you a ton of antioxidants and vitamin C, which helps fight disease. The compound anthocyanin, which is the pigment you see in the blue skin, helps to boost brain power. There have been studies that show that people who eat blueberries regularly are at a lower risk of developing macular degeneration as they age.
Make sure you are including these powerful fruits in your daily diet!