✓ Evidence Based

Healthy Fruits That Are Extremely Nutritious

The world is full of natural remedies. From coconut oil to apple cider vinegar, there are plenty of products you can use at home to help you feel better. But sometimes, the best medicine comes from Mother Nature herself. You might be surprised to learn how many life-changing health benefits some fruit have!

Healthy Nutritious Fruits

Fruits like avocados, pineapples, and even some berries contain compounds that can reduce inflammation and even help prevent many diseases. Many fruits are loaded with vitamins A and C, which help keep your immune system strong. Vitamin A helps prevent infection, improves eyesight, and fights infections. Vitamin C boosts your immunity and helps wounds heal faster.

1. Mango

Mangoes have been cultivated for thousands of years. According to historical sources, Indian sailors used mango leaves for treating scorpion stings and snakebites.

Mangoes contain vitamin C which helps to prevent heart disease by preventing the oxidation of cholesterol in the arteries (1). Vitamin C also reduces the risk of stroke by strengthening capillaries and veins in the body.

Mangoes also contain carotenoids such as lutein and beta-carotene. These carotenoids (2) promote healthy eyesight and strengthen the immune system against infections like common colds or flu.

Apart from that, mango contains a high amount of dietary fibers which help to maintain healthy bowel movements by absorbing water from food. This makes it easier to digest food properly without constipation problems.

2. Avocado

Avocados are the healthiest fruits you can eat. If you’re looking for a good source of healthy fats, avocados will provide you with that. They also contain high levels of vitamin E, which help to keep your skin healthy (3).

Avocados are usually used as a vegetable in dishes like guacamole and salads. But they can also be used in smoothies and other recipes. Avocado contains more than 20 vitamins, minerals, antioxidants, and phytonutrients that may help protect against heart disease and cancer.

They are high in monounsaturated fats, which can help lower cholesterol, raise good cholesterol levels and promote weight loss. They also contain a lot of vitamin K, which helps you absorb calcium better.

The avocado is one of the rare fruits that contain the carotenoid lutein (4) which is necessary for supporting brain function. The avocado’s skin is rich in antioxidants like glutathione and glutamine that help protect your cells from free radicals that cause damage to DNA.

3. Blueberries

Blueberries are a delicious and nutritious superfood that is an excellent source of antioxidants. This amazing fruit has been used medicinally for centuries in many folk remedies. Modern research has shown that blueberries also have numerous health benefits.

 

Blueberries are a powerhouse of health benefits, and studies have shown that they can help prevent diseases like cancer, heart disease, and even diabetes.

Blueberries are loaded with antioxidants called anthocyanins (5), which are what give them their deep blue-purple hue. Anthocyanins also help protect against sun damage by blocking ultraviolet light. These antioxidants even have antibacterial properties that make them effective against bacteria like E. coli and salmonella!

Apart from that, blueberries contain pterostilbene, a natural compound that is similar to resveratrol in grapes and red wine. Pterostilbene has been shown to reduce oxidative stress in the body and improve memory and cognitive function in rats with Alzheimer’s disease (6).

Research has shown that eating blueberries daily may lower your blood pressure and decrease your LDL cholesterol levels by about 10% compared to those who don’t eat blueberries regularly. They also contain ellagic acid which is another antioxidant found in berries that may help prevent heart disease.

4. Apples

Apples are one of the healthiest fruits in the world and have been used as a medicinal food for thousands of years. They contain many nutrients that are essential for our health. These nutrients include fiber, antioxidants, and vitamins such as A, B vitamins, C, and E. They also contain potassium which prevents high blood pressure and sodium levels from rising in the body.

Apples have even been shown to lower bad cholesterol levels in the body by up to 10 percent per day if consumed regularly. Apple juice has even been proven to reduce the risk of cancer by killing off cancer cells before they can divide into new ones!

The phytochemicals in apples have been shown to have anti-inflammatory properties that may help reduce asthma symptoms. Apples also contain quercetin, which has been shown to have anti-inflammatory properties that may help reduce allergies or hay fever symptoms.

This superfruit has antioxidant properties which help to slow down the aging process by preventing oxidative damage of cells. The red pigment in apples called anthocyanin has been shown to inhibit tumor growth in animal studies. One study found that rats fed with apple pomace extract had significantly fewer colon tumors than control rats.

Apples should be eaten daily to keep your skin healthy and maintain healthy body weight. The best thing about them is that they can be eaten raw or cooked and they taste great with anything else you put on them!

5. Oranges

Oranges are a rich source of vitamin C and antioxidants such as beta-carotene and vitamin A. Eating oranges can help lower blood pressure, reduce the risk of heart disease and stroke. It also helps prevent cancer and boost immunity.

The orange peel contains flavonoids that have antioxidant properties. These compounds have been shown to inhibit LDL or bad cholesterol production in the liver. This helps prevent the accumulation of fatty deposits in blood vessels which can lead to the hardening of the arteries.

Oranges are also good for digestion because they contain pectin fiber. Pectin (7)
promotes healthy bowel movements by helping food move through our digestive system faster. Oranges also contain significant amounts of potassium which helps keep blood pressure within normal limits by regulating fluid balance within the body’s cells.

6. Bananas

Bananas are rich in potassium, fiber, magnesium, iron, and vitamins B6, C, and E. The high level of vitamin B6 helps in reducing stress levels and cholesterol. Bananas are also good for your heart as they contain potassium. Potassium is great for maintaining healthy bones, muscles, and nerves.

Bananas can be used for dessert or for the main course as well. They are versatile enough to be used in many different ways like making banana smoothies, banana milkshakes, or fried bananas.

This fruit is free from cholesterol and sodium and contains very little fat. Bananas also don’t contain any protein, but they do contain some carbohydrates and natural sugars.

7. Pineapple

Pineapple is a tropical fruit that has very ripe and juicy flesh, which is covered by a hard but edible rind. It is actually a berry, not a melon as many people believe.

Pineapples contain bromelain which is an enzyme that helps break down protein and aids digestion. It also contains an enzyme called protease that helps to break down protein and fat molecules into smaller pieces. This makes bromelain an effective anti-inflammatory and anti-pain agent (8).

Bromelain also helps relieve sinus congestion, sore throats, and respiratory infections like bronchitis or pneumonia. Bromelain can also help relieve pain caused by arthritis or other inflammatory conditions.

Pineapple is also rich in vitamin C, which strengthens the immune system by boosting white blood cell production. This helps fight off infections such as colds and flu. Vitamin C also helps reduce the severity of symptoms associated with colds such as coughing or sneezing. It helps thin the mucus secretions that make it harder for these fluids to drain from your chest cavity into your throat.

8. Strawberries

Strawberries are one of the healthiest fruits in the world. They are sweet and juicy and also have a lot of health benefits that can help you stay healthy. The best time to eat strawberries is in summer when they are in season.

Strawberries have been proven to be very effective in preventing cancer, diabetes, heart disease, and more. They also contain antioxidants that help fight free radicals (9) which cause premature aging of the skin and other effects on your body’s cells.

Antiproliferative properties reduce inflammation in your body, which is important because inflammation is believed to play a role in many diseases from cancer to heart disease. Strawberries also contain ellagic acid, which has been shown in studies to help lower cholesterol levels and prevent cardiovascular disease.

9. Cherries

Cherries are among the best fruits you can eat. They have a large amount of vitamin C and antioxidants, which help fight disease and aging. Cherries also have significant amounts of melatonin, which helps regulate sleep patterns. Additionally, these fruits contain salicylic acid, which is a chemical that helps prevent arthritis pain.

The most common type of cherry is the sour cherry, which is native to Europe. It has been cultivated for centuries in the Mediterranean region, especially in Greece and Turkey.

10. Lemons

Lemons are a citrus fruit that is rich in vitamin C, fiber, potassium, and antioxidants. They contain pectin, which helps to cleanse the body by eliminating harmful toxins through the intestines and liver.

Pectin also helps lower cholesterol levels in the blood, making it an excellent food choice for those who suffer from high cholesterol or heart disease.

One of the most well-known benefits of lemons is their vitamin C content; one lemon contains approximately 50% of your daily recommended intake of this powerful antioxidant.

11. Olives

Olives contain monounsaturated fats that help lower cholesterol levels in the body. The fat found in olives is also known to reduce LDL or ‘bad’ cholesterol levels while increasing HDL or ‘good’ cholesterol levels.

Olives also contain phytochemicals (10) which are antioxidant compounds that help prevent cancer by destroying free radicals that can damage cells and cause cancerous tumors to form.

These small fruits can be used to make sauces, dips, salad dressings, and even ice cream. Although they are usually associated with Mediterranean dishes, they have been used by many cultures throughout history.

12. Watermelon

The nutritional value of watermelon is very high, which makes it a great snack food for people who want to lose weight or maintain their current weight. Eating watermelon regularly can help you feel full faster so that you don’t overeat later on during the day.

Watermelons are rich in vitamin C, potassium, and antioxidants. They are also a good source of lycopene, which is found in the red flesh part of the watermelon. Lycopene has been linked to numerous health benefits including reducing the risk of heart disease, cancer, and other diseases.

Watermelons are also a good source of dietary fiber. They help keep our digestive system healthy by preventing constipation, intestinal gas, and diarrhea.

Watermelon is also an excellent source of minerals like magnesium, potassium, and calcium that help build strong bones and prevent osteoporosis later in life.

Conclusion

Eating a diet rich in fruits and vegetables can do wonders for your health. These are just a few examples, but there are many more fruits that can double as medicine. Keep this in mind the next time you find yourself at the grocery store!