16 Most Healthy Fruits and Berries
Eat them regularly to protect yourself from a heart attack, Alzheimer's, and cancer.
Experts have proven that fruits reduce the risk of coronary disease by 7%. And the fruits interfere with the development of diabetes mellitus and urolithiasis, help to reduce excess weight and high blood pressure, making the vessels more elastic.
The British National Health Service recommends eating five servings of fruits and vegetables every day. This is about 80 grams at a time or an apple the size of a tennis ball. To get the most out of it, alternate your favorite fruits.
8 most healthy fruits1. Lemon
This fruit has a lot of vitamin C, citric acid and flavonoids. The latter are antioxidants that prevent the onset of cancer and cardiovascular disease.
Vitamin C protects against oxidative stress. This is called the destruction of cells by harmful substances — free radicals. If there are too many, the body will quickly age.
Lemon is especially good for the heart — it lowers cholesterol and blood pressure. And animal studies have shown that the fruit forms special enzymes that destroy adipose tissue.
Citric acid also helps treat urolithiasis.2. Orange
In one average orange, 139% of the daily intake of vitamin C and 20% of fiber. It also has many B vitamins: thiamine and folic acid.
By its properties, an orange is similar to a lemon. Moreover, studies have shown that an orange prevents the formation of kidney stones even better than a lemon. Citrus fruits, especially orange and grapefruit, reduce the risk of stroke for women.
Also, the fruit helps to absorb iron in the intestines, preventing the occurrence of anemia.3. Banana
In one average banana, 23% of the recommended daily intake of potassium. This mineral helps the heart to function normally. When potassium is low, the risk of coronary heart disease rises by 49%. Hypertension, osteoporosis, and urolithiasis can also develop.
Bananas have a lot of slow carbohydrates and pectin, which maintain normal blood sugar levels. Pectin also feeds on the beneficial bacteria in the intestines that protect us from ulcers and other diseases of the digestive tract.
Banana is very nutritious and therefore is considered one of the best sources of energy before exercise.4. Grapefruit
Grapefruit is rich in vitamin C and potassium.
It used to be that fruit helps to lose weight, but this is a myth. Grapefruit only indirectly affects this parameter, due to its ability to lower cholesterol and blood pressure.
Grapefruit, like other citrus fruits, protects against urolithiasis, cardiovascular disease and stroke in women.5. Pineapple
Another record holder for vitamin C. In one serving of fruit — 67% of the daily value of this substance. Pineapple also has a lot of manganese and bromelain.
Manganese is important for bones. Research has shown that a substance helps improve their hardness, thereby reducing the risk of osteoporosis.
Bromelain is a mixture of enzymes that fight inflammation and destroy blood clots. Therefore, there is less chance of making a heart attack or stroke. Other scientists claim that bromelain prevents cancer.6. Avocado
Other fruits mostly contain carbohydrates, but avocados have a lot of healthy fats. Most of them are oleic acid, which relieves inflammation. There is also beta-sitosterol in avocados that maintain normal cholesterol and reduce the risk of heart disease.
Still in the avocado a lot of magnesium, potassium, and fiber.
Magnesium is involved in more than 600 chemical reactions of our body, including protein synthesis and energy metabolism. The mineral is especially useful for athletes, as it improves endurance.
Animal studies have shown that fiber provides beneficial bacteria in the gut and helps control weight. It also reduces the risk of colon cancer.
In one avocado, 21% of the daily intake of potassium. This mineral lowers blood pressure and reduces the risk of stroke.7. Apples
Apples have a lot of fiber, potassium, vitamins C and K.
Vitamin K is very important for normal blood coagulation and bone development.
Apple's antioxidants contribute to heart health and reduce the risk of type 2 diabetes, cancer, and Alzheimer's.
Apple also has a lot of pectins, a prebiotic fiber that nourishes the beneficial bacteria in the intestines and helps improve digestion.
Apples help our brain. One study confirmed that their antioxidant quercetin protects neurons from premature death. Eat this fruit to protect against thrombotic stroke.8. Pomegranate
The main power of pomegranate is in antioxidants. It has three times more of them than in green tea and red wine. They help protect cells from damage and aging, and also reduce inflammation.
Studies show that pomegranate prevents colon cancer and lowers blood pressure.
Pomegranate juice is especially useful for older people: it improves memory.
8 most healthy berries1. Strawberries
In one large berry — 18% of the daily intake of vitamin C and 1% fiber and potassium.
Strawberries have many heart-friendly antioxidants. Thanks to anthocyanin, the berry reduces the risk of heart attack among women by 30%. Strawberries also lower blood pressure and cholesterol.
Antioxidants also reduce inflammation: they neutralize the chemicals responsible for it.
Strawberries control blood sugar, thereby preventing the development of diabetes.
Another study showed that if people with precancerous diseases — esophagitis or Barrett's esophagus — eat 60 grams of dried strawberries daily, then the risk of esophageal cancer will be reduced.2. Blueberries
Blueberries contain many vitamins C and E, iron, zinc, and potassium.
Berries or blueberry juice help lose weight and reduce inflammation.
Eat blueberries to protect yourself from diabetes: it lowers blood sugar.
Blueberries also increase the level of "good" cholesterol and reduce the amount of "bad". The latter causes atherosclerosis.3. Raspberries
Raspberries have many vitamins C and K, fiber and manganese, as well as polyphenol. This antioxidant protects against cardiovascular disease, diabetes, obesity and Alzheimer's.
Drinks with raspberries help to recover after training: the berry reduces oxidative stress.4. Cranberries
Like many other berries, cranberries contain the antioxidant polyphenol. Especially a lot of these substances in the skin. Therefore, fresh berries are much healthier than cranberry juice.
Most importantly, cranberries protect against infections. It also fights bacteria Helicobacter pylori: ulcers and stomach cancer appear due to them.
Cranberries are also very good for the heart. It lowers cholesterol, high blood pressure, and oxidative stress. And also berries make arteries more elastic. This is necessary so that atherosclerosis does not develop.5. Grapes
There are a lot of polyphenols in the skin and grape seeds. This berry seed extract lowers blood pressure and heart rate.
If you eat grapes or raisins three times a week, then the risk of diabetes will be reduced by 12%. Berries also reduce inflammation and cholesterol.
Grape juice is also good for the brain. The drink greatly improves memory and driving skills.6. Cherry
Cherry has a lot of potassium, fiber and vitamin C. It is also full of antioxidants: anthocyanins and carotenoids reduce inflammation and protect against cardiovascular diseases, cancer, diabetes, and Alzheimer's disease.
This berry has melatonin. This is a hormone that signals our brain that it's time to sleep. The substance helps against insomnia and other sleep disorders.7. Blackberry
Blackberries contain a lot of vitamin C, fiber, potassium, calcium, and antioxidants. The latter protects against chronic inflammation and aging of the arteries.
This prevents many diseases, including atherosclerosis and cancer.
Animal studies have shown that blackberries improve memory and coordination in older individuals.8. Watermelon
Watermelon has many vitamins A and C, as well as lycopene and cucurbitacin E. These antioxidants protect against cancer.
Lycopene reduces the risk of cancer of the digestive system, and cucurbitacin E can stop tumor growth. The latter also activates the immune system and regeneration of the body.
Watermelon also reduces cholesterol and high blood pressure, protecting against cardiovascular diseases.