Easy to Find Fruits and Their Benefits
Hello there! It’s the start of the New Year. And one of the many promises I made to myself is that I’ll try to eat healthier this year. Although most people love fruits, sad to say, I am not one of them. I am more of a bread and cake person. But that doesn’t mean I don’t eat fruits. I really try my best to eat fruits every now and then just so I can have my share of their health benefits. So for this article, I have written below a list of the healthiest and easy to find fruits. Enjoy these fruits for better health.
Fruits have many nutrients that are vital for the health and preservation of our body. They are also a great source of phytonutrients which, together with the vitamins, fiber and minerals found in whole fruits, combine efforts to help lower disease risk. Studies have shown people who consume more fruits and vegetables as part of their diet may have a lower chance of some chronic diseases. But because of its high price in the market, sometimes people don’t get the required amount of fruits for their daily needs. Summer here in the Philippines is a great time since many varieties of fruits are in season. People are able to take advantage of the low price and eat as much fruits as they can.
Let’s start with my favorite fruit. The banana is one of the most popular fruits because of its being exceptionally healthy as it gives many health benefits. They can be found anywhere and they never grow out of season since they grow all year round. Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases. Bananas are rich in vitamin C and vitamin B6, in minerals like magnesium, phosphorous, calcium, sodium, and iron, and they are also rich in carbohydrates and dietary fiber. They contain several essential nutrients and provide benefits for digestion, heart health and weight loss. The banana is very rich in potassium which gives energy and helps those with heart disease and those suffering from high blood pressure. Eating bananas can help diminish medical conditions like depression, insomnia, diarrhea, heartburn, nausea, fatigue, stomach ulcers, menstrual problems, kidney problems, fluid retention, and circulatory problems. It also helps in boosting one’s mood and in preserving memory. One good thing about bananas is that they are not only nutritious but also cheap. I love the Latundan variety, also called the Tundan or silk banana.
Avocados are so popular and many people love this fruit and it can be found almost everywhere. Because of its richness in healthy monounsaturated fats, it is considered as one of the healthiest fruits in the world, meaning it is valuable in preventing heart disease and stroke. It also has vitamin B6, vitamin E and potassium. It also help reduce stress and make the skin beautiful and glowing because it contains Vitamin B6, Vitamin E, and potassium. People should eat avocados on a regular basis because of its many health benefits like keeping away from serious health problems like arthritis and diabetes. It also has the power to nourish the skin to protect it from early aging and wrinkles because of its vitamin E, carotenoids, and vitamin C which helps in the creation of collagen and elastin which are essential in maintaining the moisture levels of the skin to make it feel soft, elastic and firm, and can really help you lose weight. Avocados may also relieve symptoms of premenstrual syndrome, may help lower the risk of depression, and may help boost brain health and memory. It is also a great source of dietary fiber which can help reduce cholesterol levels and maintain regular bowel movement. You can eat them raw, mixed into salads, or they can be taken as shakes or juice. Personally, I take them with sugar and milk or as avocado shake.
Strawberries are heart-shaped, bright red in color, studded with small seeds, sweet and juicy, and are one of the most popular fruits in the world. They have high amounts of vitamin C, folic acid, potassium, iron, and fiber which are essential in bone health, believed to help fight cancer, gout, arthritis, and anemia. They also contain powerful antioxidants like flavonoids which may help prevent certain types of cancer including cervical, breast, colon and esophageal cancer and helps in reducing heart disease. These antioxidants may also help prevent cataracts or the clouding of the eye lens which can lead to a decrease in vision or to blindness in older age. It is good in reducing cholesterol level, inflammation, and lowering of blood pressure. Although strawberries are frequently eaten raw or fresh, they can also be cooked as jams or jellies, or they can be included into salads. But whether you eat them fresh or cooked, you can be sure that a strawberry is one healthy fruit. Unfortunately, although they are healthy, they are not among my favorites because they feel coarse to the tongue.
Apples are extremely rich in antioxidants, flavanoids, and dietary fiber. Hence, they are called miracle fruits. This wonderful fruit is packed with impressive list of phytonutrients and antioxidants that helps in promoting body wellness and preventing diseases, thus makes the saying “An apple a day, keeps the doctor away” true. Apples are also excellent sources of vitamin C and a great source of pectin which is a soluble fiber that helps in lowering cholesterol and normalizing sugar levels, and can help in the prevention of constipation, gout, diarrhea, arthritis, gastroenteritis, and intestinal disorders like hemorrhoids and diverticulitis. The antioxidants called flavonoids in apples helps in preventing heart disease. In eating apples, always wash the fruit thoroughly before eating. Consider peeling waxed apples because the wax in apples may prevent pesticide residues from being washed off. I love eating them whenever I am watching television or reading books.
Grapes are also one of my favorites, either they are color green, red or purple. You can eat them raw, can be made into raisins, juices, wines, or jams and jellies. These so called “fruit of the vine” are a good source of antioxidants that help fight free radicals in the body. Grapes are so full of vitamins like vitamin A, C, B6 and minerals like calcium, iron, potassium, phosphorus, selenium and magnesium and have the ability to treat indigestion, fatigue, kidney disorders, constipation, macular degeneration, diabetes, asthma, migraines, and kidney disorders and prevent cataracts. Grapes have significant ingredients such as tannins, flavonoids, and anthocyanins which gives them their anti-cancer properties.
Mango is often referred to as “The King of Fruits” and is highly popular around the world because it is full of vitamins, minerals and antioxidants which are very beneficial to everyone. Mangoes are rich in antioxidants which help in fighting cancer, regulate sugar levels, clean the skin, help in losing weight, and maintain the alkali reserve of the body. Mangoes are rich in vitamin A which helps in promoting good eyesight, prevent night blindness, and stop dry eyes. Pregnant women and those suffering from anemia can benefit from the high iron content of mangoes. This tropical fruit is also rich in vitamin C, potassium and fibers which help in lowering cholesterol levels, controls heart rate, regulate blood pressure, and strengthen the immune system of the body. Mangoes are low-calorie but high in fiber fruit. The fiber in mango helps promote a healthy digestive tract and prevent constipation. Eating mango as a part of your diet can be very helpful to your overall health, and it’s simply delicious!
The Italian voyager, Christopher Columbus, once referred to Papayas as the fruit of the angels. Papayas are loaded in antioxidants and nutrients which help in nurturing the health of the cardiovascular system by preventing the build-up of cholesterol in your arteries, fight diseases, reduce inflammation, and help keep you looking young. It has vitamin C, E, carotenes, B vitamins, folate and pantothenic acid. It is also rich in minerals like copper, magnesium and potassium which keeps the blood pressure in check and boost mental alertness. The fiber in papaya is a great protection against colon cancer and is very good in improving the digestive health. Unripe Papayas are most of the time cooked before eating while ripe Papayas can be eaten raw. They were once considered as exotic but now they can be found anywhere all year round. Papaya is also used in the manufacturing of several cosmetics and beauty products. Papaya also contains enzymes which have been shown to help lower inflammation and to improve healing from burns.
Mangosteen, also known as Garcinia mangostana, is an abundant source of important nutrients which are needed for the growth, development and overall nutritional well-being. It contains potassium which gives protection against strokes and coronary heart diseases as it is an essential building block of cell and body fluids and manages heart rate and blood pressure. It also contains xanthones which has properties like healing cells damaged by free radicals, block degenerative diseases, and an effective tool against various cardiovascular diseases. It also helps in developing red blood cells and fights against anemia. It helps protect against certain diseases like severe chest pains, heart congestion, atherosclerosis, and high cholesterol. Mangosteen also supports blood sugar control and support optimal digestive, heart, and brain function. And before you complain about the mangosteen being expensive, you have to know that it is one of the most hardest fruit on Earth to grow. Nowadays, there are many drug companies which uses mangosteen to make medicine or as food supplement.
Aside from being juicy and delicious, the pineapple which is one of the most popular fruits in the world, are very healthy and nutritious, too. All the nutrients found in pineapples can really help promote good health. It is a rich source of antioxidants that not only fights the free radicals which causes cell damage in the body but also help in shielding it from different diseases like heart disease, arthritis, atherosclerosis, and from different type of cancers. The beta-carotene found in pineapples is very good to the eyes and it helps in reducing the incidence of macular degeneration which is an eye condition mostly affecting older people. It is also loaded with vitamin C which is very good for the immune system, vitamin A for maintaining healthy vision, vitamins B1 and B6, and minerals like calcium, potassium and phosphorous. Pineapples are also rich in fiber which is good for the digestive system, high potassium and low in sodium which helps normalize blood pressure levels, and it is anti-inflammatory which helps in diminishing the pain of arthritis, gout and carpal tunnel syndrome.
Citrus fruits, which includes orange, mandarin, lemon, lime, grapefruit among others, have high amounts of vitamin C which helps the body fights diseases like common colds, heal wounds, develop and maintain strong bones, protects the heart, regulate blood pressure, prevents scurvy, reduce inflammatory conditions like rheumatoid arthritis, asthma, and ostheoarthritis, prevents anemia as it helps in iron consumption, and eliminates free radicals in the skin. Vitamin C is also one of the antioxidants which help in preventing certain types of cancer. All citrus fruits have fiber which helps in having a healthy digestion and lowers the risk of colon cancer, as well as other serious health problems. They are also very good sources of antioxidants, vitamins, and nutrients, including folate and potassium. They also help lowers the risk of having kidney stones, lose weight, helps you stay hydrated, and can keep your skin looking young.
Watermelon may not be top on your list of healthy fruits, but this large, sweet, refreshing fruit may surprise you with its health benefits. Usually eaten after meals as dessert, it is mostly spherical in shape, usually red on the inside, and it is common during the summer season. Watermelon has phytonutrients like carotenoids, flavonoids, and triterpenoids. The lycopene in watermelon which is an anti-oxidant and anti-cancer may also help in lowering your risk of a heart attack. It is rich in vitamin A which your eyes need to keep it healthy, potassium, and an amino acid called citrulline that may help move blood through your body and can lower blood pressure. It also has diuretic properties and is relatively low in sugar. Even the seeds have magnesium, iron, and folate which our body needs.