5 Fruits That You Should Add To Your
Diet For Optimum Health
When it comes to healthier ways to provide our body with nutrients and
antioxidants that boost overall health, Mother Nature has provided us with
her very own sources, Fruits.
There are various kinds of fruits and each provides a distinct collection of
nutrients and benefits. A high diet of fruits is a vital requirement for a
person's health and it helps reduce the risk of deadly diseases like heart
disease, diabetes, obesity, and even cancer.
Here are 5 highly medicinal fruits that you should add to your diet today
Pomegranates
Pomegranates are loaded with antioxidants, minerals, and vitamins which
provide numerous health benefits. Its high concentration of antioxidants
scavenge free radicals in the body cells, preventing or reducing the damage
caused by oxidation. This helps reduce the risks of deadly diseases like
certain cancers and heart disease. It also has anti-inflammatory effects.
Below is the nutritional data for one average pomegranate:
Calories: 234
Protein: 4.7 grams (g)
Fat: 3.3 g
Carbohydrates: 52 g
Fiber: 11.3 g
Vitamin C: 32% of the Daily Value (DV)
Folate: 27% of the DV
Magnesium: 8% of the DV
Phosphorus: 8% of the DV
Potassium: 13% of the DV
Excluding the amazing benefits above, pomegranates can also help improve
memory and sustain overall cognitive function, fight bacteria and improve
cardio, and help protect against brain-related diseases like Alzheimer’s and
Parkinson’s disease.
The seeds of pomegranates are edible and have health benefits on par with
the actual fruit
Blueberries
14% carbohydrates, 0.7% protein, 0.3% fat, and 84% water make up
blueberries (table). They have moderate quantities (about their respective
Daily Values) (DV) of dietary fiber, vitamin C, vitamin K, and the important
mineral manganese, but only trace amounts of other micronutrients.
Just like pomegranates, blueberries are highly concentrated with antioxidants
which help relieve oxidative stress on the different cells of the body,
protecting them from cell damage. Also, eating blueberries can help reduce
blood pressure and improve heart function due to their low cholesterol
content.
And did you know that eating blueberries before sleep can help relieve
physical stress therefore, giving you a more peaceful sleep, this can help
with people diagnosed with insomnia- finding it difficult to sleep or stay
asleep.
Blueberries contain dietary fibers that help maintain smooth digestive
function. It is also an excellent source of Vitamin C and K, which helps boost
the immune system.
Blueberries can serve as an ingredient for making a variety of healthy
delicacies in your kitchen, from muffins, pies, and pancakes to salads and
smoothies and a burst of color and loads of nutrients
Lemons
Lemons have a wide variety of benefits ranging from culinary to non-culinary
purposes. Lemons are highly rich in Vitamin C content and soluble fiber.
Drinking lemon water helps give fresh breath and cleanses the body system.
Due to their distinct taste and smell, Lemons are used in making a wide
range of food, drinks, and ingredients like Lemonade, Marmalade, Lemon
curd, and Lemon zest.
Research has shown that due to its high concentration of Vitamin C, it helps
reduce the risk of heart disease and stroke. Also, Hesperidin and diosmin,
two plant compounds found in lemons, have been shown to reduce
cholesterol levels and reduction in cholesterol levels helps maintain normal
blood pressure and prevents diseases like atherosclerosis.
Lemons are also rich in citric acid which helps maintain normal kidney
function and also creates a less conducive environment for deadly kidney
diseases like kidney stones to develop due to the ability of citric acid to raise
urine volume and pH. Citric acid also serves as a flavoring and preserving
agent.
Lemons’ high vitamin C content can help lower the risk of anemia. Iron
absorption is enhanced by Vitamin C and synthesis of hemoglobin in red
blood cells is highly dependent on Iron content. As a result, adding lemon
juice or lemon-infused recipes to meals that include foods high in iron can
help the body maintain appropriate levels of iron which helps reduce the risk
of anemia
Apples
Yes! Apples, one of the most popular fruits, and it's for a lot of very well-
deserved reasons. Apples are highly concentrated in carbohydrates, soluble
fibers, vitamins and minerals, and antioxidant plant compounds.
Soluble fibers boost digestive function as well as serve as nourishment to
floral bacteria in our digestive system and it also lowers blood sugar levels as
well. The vitamins and minerals (Majorly Vitamin C and Potassium) serve a
wide range of important functions like immune function, collagen synthesis,
and wound healing, and enhance iron absorption, nerve function, muscle
contraction, fluid balance, and blood pressure regulation, just to mention a
few.
Apples, like other fruits, are also great sources of several antioxidants
including quercetin, catechin, and chlorogenic acid which serve anti-
inflammatory functions, support cardiovascular health, provide anti-allergic
properties, and help with weight loss by boosting metabolism and fat
oxidation.
Some research has also suggested that apples help with improving cognitive
functions and provide neuroprotective effects.
In summary, a daily diet containing will be a massive boost to your overall
health. So, you can see reasons why they say “An apple a day keeps the
doctor away”
Bananas
Excluding the great taste and pleasant smell, bananas possess a lot of health
benefits containing essential nutrients for the maintenance of overall normal
health.
Bananas are low in protein and fat, but they are fairly high in carbohydrates,
water, fiber, and antioxidants, containing a high content of vitamin C,
choline, magnesium, and potassium.
Eating bananas can help improve the health of asthmatic patients due to
their antioxidant and potassium contents. The dietary fiber contained in
bananas helps regulate digestion and prevent gastrointestinal issues.
Bananas help preserve memory and regulate mood, they also help maintain
urinary function and prevent kidney diseases that may occur as people age.
The choline content is essential for maintaining the integrity and structure of
cell membrane structure, it is also important during pregnancy and early
childhood for proper brain development and function.
Conclusion l
Eating fruit provides the body with important vitamins, antioxidants, and
dietary fiber. This can have a substantial impact on heart health, digestion,
weight management, and skin health.
People can consume a wide range of fruits to enhance their health and
reduce their risk of inflammation, heart disease, cancer, obesity, and
diabetes.
There is no reason to restrict your fruit intake unless you are on a ketogenic
diet or have some kind of sensitivity.
There doesn't seem to be any damage in consuming more fruit, even though
the majority of studies indicate that two to five servings per day are the ideal
quantity.
