Are fruits healthier? Should you eat fruit every day? What are the most nutritious fruits? These are some of the most common questions that people often ask.
The healthiest fruits are an essential part of a healthy diet. That is why the United Nations and WHO recommend that adults consume five servings of fruits a day. By eating five servings of fruits a day, you get to reduce the risk of stroke and heart disease.
Also, you lower your blood pressure, as well as the risk of digestive and eye problems.
Today, more than nine different families of healthiest fruits exist, rich in nutrients and minerals beneficial to the body. By eating a variety of fruits, you give your body the mix of nutrients it needs.
So, which healthy fruits should you eat?
In this post, we reveal the top 6 healthiest fruits you need to eat every day.
Clementines are a variety of mandarins. As a tangor, they are a citrus hybrid between a sweet orange and a willow-leaf mandarin orange. Bright orange in color, these tiny fruits are easy to peel and nutritious.
They are excellent sources of Vitamin C antioxidants. Per 100 grams, clementines contain 47 calories, 0,2 g fat, 177 mg potassium, 1.7 g dietary fiber, and 9-gram sugar. These values are largely based on a 2,000 daily calorie intake.
Eating clementines every day will boost skin health, keeping your skin looking healthy and young. In fact, it gives your skin its plumpness and firmness. As a perfect snack for kids, it promotes fruit consumption and healthy eating habits.
Another fruit from the citrus family that’s packed with Vitamin C and other nutrients is the orange. Oranges are sweet, round fruits just like clementines. They are rich in Vitamin C and a variety of minerals such as thiamine, folate, and antioxidants.
In fact, per 100 g serving contains 0.1 g fat, 181 mg potassium, 2.4 g dietary fiber, 9 g natural sugar, and 0.9 g protein. Eating an orange, a day has numerous benefits. For starters, it helps to combat the formation of free radicals, which cause diseases such as cancer.
In a 2015 study, researchers discovered that Vitamin C kills BRAF and KRAS mutant colorectal cancer cells. It’s able to do so by targeting GAPDH. Besides protecting you from cancer, it boosts skin and heart health too.
Also referred to as the horned melon, the kiwano is a spiked jelly fruit belonging to the melon and cucumber family. As an exotic fruit, its commonly grown in Central, Eastern and Southern regions of Africa. When ripe, the fruit has a bright orange color and is usually covered with small spikes.
The inner flesh is gelatinous and lime green in color. So, how do you eat a kiwano? To eat the horned melon, slice the fruit in half and gently squeeze the slime-covered seeds in a bowl. You can also use a spoon to scoop the gelatinous flesh from the fruit.
A kiwano is rich in numerous nutrients. Per 100g, it contains 1.3 g fat, 123 mg potassium, 8g carbohydrates, and 1.8 g protein. Also, it’s rich in Vitamin A, calcium, Vitamin C, Iron, Vitamin B-6, and Magnesium.
If you are searching for the healthiest fruit that supports heart health and has both anti-diabetes and anti-inflammatory effects, then this is for you. Elderberries are flavorful and a great source of Vitamin C, antioxidants, and dietary fiber.
If you want to boost your immune system, add a teaspoon of homemade elderberry syrup in your diet. The fruit contains cytokines that act as messengers within the immune system. In fact, they aid in regulating the immune response.
What you need to know is that raw elderberries have certain side effects. They include nausea, weakness, dizziness, stupor, and numbness.
5. Acai berries
Acai berries are round fruits grown in the rainforests of Central and South America. They grow on acai palm trees and are sought after for the high antioxidant content. Since they are rich in antioxidants, they have several benefits to your heart, brain, and body. This is because the antioxidants fight free radicals in the body.
Besides being rich in antioxidants, acai berries also deliver dietary fiber and healthy fats. Thanks to the healthy fats, the nutrients improve your heart health. In a 2011 study, researchers sought to find out if acai smoothies can low bad cholesterol.
At the end of the study, the researchers discovered that acai smoothies can lower bad cholesterol.
The Physalis is commonly grown in South America. In fact, the history of its cultivation can be traced to the Inca. What you need to know is that the physalis fruit is rich in cryptoxanthin, Vitamin C, iron, calcium, and B vitamins.
Also called the cape gooseberry, you can use the fruit just like a tomato. All you have to do is remove its husk and use it in healthy salads or eat raw. Per 100 g serving, the fruit contains 11 mg Vitamin C, 1.9 g protein, and 1 mg iron.
The fruit has a sweet, tropical taste similar to mangoes and pineapples. Since its high in dietary fiber and vitamins, it can boost your eyesight and immune system. The fruit is best eaten when fully ripe.
Besides the healthiest fruits above, you can also eat avocados, apples, mangoes, and strawberries. These fruits are rich in vitamins, dietary fiber, antioxidants, and minerals.
As such, they boost your heart and skin health. They also boost your immune system, which helps to lower the risk of chronic diseases.
Remember, eating a fruit every day boosts your health.