16 healthiest fruits and berries to help you stay healthy

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Eat them regularly to protect against heart attacks, Alzheimer's and cancer.

Experts have proven Fruit and Vegetable Consumption and Risk of Coronary Heart Disease: A Meta-Analysis of Cohort Studies that fruits reduce the risk of coronary artery disease by 7%. And the fruits interfere with the development of diabetes mellitus Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies and urolithiasis Dietary treatment of urinary risk factors for renal stone formation. A review of CLU Working Group, helps to reduce excess weight Effects of fruit consumption on body mass index and weight loss in a sample of overweight and obese dieters enrolled in a weight-loss intervention trial and high blood pressure Effects of fruit and vegetable consumption on plasma antioxidant concentrations and blood pressure: a randomized controlled trial, making blood vessels more elastic.

The British National Health Service recommends eating five servings of fruits and vegetables every day. That's about 80 grams at a time, or an apple the size of a tennis ball. To get the most out of it, alternate between your favorite fruits.

8 healthiest fruits

1. Lemon

This fruit is rich in vitamin C, citric acid and flavonoids. The latter are antioxidants that prevent the development of cancer and cardiovascular diseases in the Comparative Study of the Effect of Sample Pretreatment and Extraction on the Determination of Flavonoids from Lemon.

Vitamin C protects against oxidative stress. This is the name for the destruction of cells by harmful substances - free radicals. If there are too many of them, the body will age quickly.

Lemon is especially good for the heart - it lowers cholesterol Citrus flavonoids and lipid metabolism and blood pressure Effect on Blood Pressure of Daily Lemon Ingestion and Walking. And research on Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue on animals showed that the fruit produces special enzymes that destroy adipose tissue.

Citric acid also helps Can lemon juice be an alternative to potassium citrate in the treatment of urinary calcium stones in patients with hypocitraturia? A prospective randomized study treating urolithiasis.

2. Orange

One average orange contains 139% of your daily value for vitamin C and 20% of fiber. It also contains many B vitamins: thiamine and folic acid.

In its properties, an orange is similar to a lemon. However, studies have shown that orange prevents the formation of kidney stones even better than lemon. Citrus fruits, especially orange and grapefruit, reduce the risk of stroke in women.

Also, the fruit helps the gland to be absorbed in the intestines, preventing the occurrence of anemia.

3. Banana

One medium banana contains 23% of the RDA for Bananas, raw, Nutrition Facts of potassium. This mineral helps the heart to function properly. When potassium is low, the risk of Association of sodium and potassium intake with left ventricular mass: coronary artery risk development in young adults of coronary heart disease increases by 49%. And hypertension, osteoporosis and urolithiasis can also develop.

Bananas are high in slow carbohydrates and pectin that keep blood sugar levels normal. Resistant starch: the effect on postprandial glycemia, hormonal response, and blood satiety. Also, beneficial bacteria in the intestines feed on pectin, which protect us from ulcers and other diseases of the digestive tract.

Bananas are highly nutritious and are considered one of the best sources of Bananas as an energy source during exercise: a metabolomics approach of energy before exercise.

4. Grapefruit

Grapefruit is high in vitamin C and potassium.

Previously, it was believed that the fruit helps to lose weight, but this is a myth The effects of daily consumption of grapefruit on body weight, lipids, and blood pressure in healthy, overweight adults. Grapefruit only indirectly affects this parameter, due to its ability to lower cholesterol and blood pressure.

Grapefruit, like other citrus fruits, protects against urolithiasis Influence of grapefruit-, orange- and apple-juice consumption on urinary variables and risk of crystallization, cardiovascular disease Citrus flavonoids and lipid metabolism and stroke Dietary Flavonoids and Risk of Stroke in Women among women.

5. Pineapple

Another record holder for vitamin C. One serving of fruit contains 67% of the daily value of Pineapple, raw, all varieties, Nutrition Facts of this substance. Pineapple also contains a lot of manganese and bromelain.

Manganese is essential for bones. The study showed Vitrum osteomag in prevention of osteoporosis in postmenopausal women: results of the comparative open multicenter trial that the substance helps to improve their hardness, thereby reducing the risk of osteoporosis.

Bromelain is a mixture of enzymes that fight inflammation and break down blood clots. Therefore, there is less chance of earning a heart attack or stroke. Other scientists argue that bromelain prevents Bromelain's activity and potential as an anti-cancer agent: Current evidence and perspectives cancer.

6. Avocado

Other fruits are mostly carbohydrates, but avocados are very high in healthy fats. Most of them are oleic acid, which relieves inflammation. Avocados also contain beta-sitosterol, which supports normal cholesterol levels and reduces the risk of cardiovascular disease.

Avocados are also high in magnesium, potassium and fiber.

Magnesium participates Magnesium in man: implications for health and disease in more than 600 chemical reactions in our body, including protein synthesis and energy metabolism. Mineral is especially beneficial for athletes Update on the relationship between magnesium and exercise, as it improves endurance.

Animal studies have shown that fiber provides beneficial bacteria. Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome in the gut and helps control weight. It also reduces Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial the risk of colon cancer.

One avocado contains 21% of the daily value of potassium. This mineral lowers blood pressure and reduces the risk of stroke.

7. Apples

Apples have a lot of Apples, raw, with skin fiber, potassium, vitamins C and K.

Vitamin K is very important Vitamin K for normal blood clotting and bone development.

Apple Antioxidants Promote Heart Health Apples and cardiovascular health - is the gut microbiota a core consideration? and reduce the risk of type 2 diabetes, cancer and Alzheimer's disease.

Apples are also high in pectin Fiber and Prebiotics: Mechanisms and Health Benefits, a prebiotic fiber that feeds beneficial bacteria in the intestines and helps improve digestion.

Apples help our brain. One study of Two phytoestrogens, resveratrol and quercetin, reduce apoptotic neuronal death induced by oxidative stress and neuroinflammation, confirmed that their antioxidant quercetin protects neurons from premature death. Eat this fruit to also protect against thrombotic stroke Quercetin intake and the incidence of cerebrovascular disease.

8. Pomegranate

The main strength of pomegranate is in antioxidants. He has three times more of them than in green tea and red wine. They help protect cells from damage and aging, and reduce inflammation.

Studies show that pomegranate prevents Role of pomegranate and citrus fruit juices in colon cancer prevention and reduces blood pressure Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials.

Pomegranate juice is especially beneficial for the elderly: it improves Pomegranate Juice Augments Memory and fMRI Activity in Middle-Aged and Older Adults with Mild Memory Complaints memory.

8 healthiest berries

1. Strawberries

One large berry contains 18% of the daily value of vitamin C and 1% each of fiber and potassium.

Strawberries are packed with heart-healthy antioxidants. Thanks to anthocyanin, the berry reduces the risk of heart attack. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women among women by 30%. And strawberries also reduce Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome, blood pressure and cholesterol levels.

Antioxidants reduce inflammation by neutralizing the chemicals responsible for it.

Strawberry controls the Effects of freeze-dried strawberry supplementation on metabolic biomarkers of atherosclerosis in subjects with type 2 diabetes: a randomized double-blind controlled trial blood sugar level, thereby preventing the development of diabetes.

Another study, Randomized phase II trial of lyophilized strawberries in patients with dysplastic precancerous lesions of the esophagus, showed that if people with precancerous diseases - esophagitis or Barrett's esophagus - eat 60 grams of dried strawberries daily, the risk of esophageal cancer decreases.

2. Blueberries

Blueberries are rich in vitamins C and E, iron, zinc and potassium.

Different berries and berry fractions have various but slightly positive effects on the associated variables of metabolic diseases on overweight and obese women and reduce inflammation.

Eat blueberries to protect yourself from diabetes: they lower Whole grain products, fish and bilberries alter glucose and lipid metabolism in a randomized, controlled trial: the Sysdimet study blood sugar levels.

Blueberries also increase the Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol levels of "good" cholesterol and reduce the amount of "bad" cholesterol. The latter causes atherosclerosis.

3. Raspberries

Raspberries are high in Raspberries, raw, Nutrition Facts, vitamins C and K, fiber and manganese, and polyphenol. This antioxidant protects against cardiovascular disease, diabetes, obesity and Alzheimer's disease.

Raspberry drinks can help you recover from workouts: the berry reduces oxidative stress.

4. Cranberries

Like many other berries, cranberries contain the antioxidant polyphenol. There are especially many of these substances in the skin. Therefore, fresh berries are much healthier than cranberry juice.

Most important for health, cranberries protect against infections. It prevents E. coli bacteria from adhering to the bladder wall, which causes Reduction of Escherichia coli adherence to uroepithelial bladder cells after consumption of cranberry juice: a double-blind randomized placebo-controlled cross-over trial urinary tract infection. And also fights Efficacy of cranberry juice on Helicobacter pylori infection: a double-blind, randomized placebo-controlled trial with Helicobater pylori bacteria: because of them, ulcers and stomach cancer appear.

Cranberries are also very good for the heart. It lowers cholesterol Favorable impact of low-calorie cranberry juice consumption on plasma HDL-cholesterol concentrations in men, high blood pressure Effects of cranberry juice consumption on vascular function in patients with coronary artery disease and oxidative stress Low-calorie cranberry juice supplementation reduces plasma oxidized LDL and cell adhesion molecule concentrations in men. And the berries also make the arteries more elastic by the Effects of cranberry juice consumption on vascular function in patients with coronary artery disease. This is necessary so that atherosclerosis does not develop.

5. Grapes

There are a lot of polyphenols in the skins and seeds of grapes. The seed extract of this berry reduces the impact of grape seed extract treatment on blood pressure changes: A meta-analysis of 16 randomized controlled trials blood pressure and heart rate.

If you eat grapes or raisins three times a week, then the risk of diabetes will decrease Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies by 12%. Berries also reduce the Comparative effects of red and white grapes on oxidative markers and lipidemic parameters in adult hypercholesterolemic humans, inflammation and cholesterol levels.

Grape juice is good for the brain too. The drink significantly improves Concord grape juice, cognitive function, and driving performance: a 12-wk, placebo-controlled, randomized crossover trial in mothers of preteen children memory and driving skills.

6. Cherries

Cherries are high in potassium, fiber and vitamin C. They are also full of antioxidants: anthocyanins and carotenoids reduce inflammation and protect against cardiovascular disease, cancer, diabetes and Alzheimer's disease.

This berry contains melatonin. It is a hormone that signals our brains to sleep. The substance helps Melatonin - the key to the gate of sleep for insomnia and other sleep disorders.

7. Blackberries

Blackberries contain a lot of vitamin C, fiber, potassium, calcium, antioxidants.

The latter protect Polyphenols: Benefits to the Cardiovascular System in Health and in Aging from chronic inflammation and aging of the arteries. It prevents many diseases, including atherosclerosis and cancer.

Animal studies on Effects of blackberries on motor and cognitive function in aged rats have shown that blackberries improve memory and coordination in the elderly.

8. Watermelon

Watermelon is rich in vitamins A and C, as well as lycopene and cucurbitacin E. These antioxidants protect against cancer.

Lycopene reduces the risk of cancer in the digestive system, and cucurbitacin E can inhibit tumor growth. The latter also activates the immune system and regeneration of the body.

Also, watermelon lowers cholesterol and high blood pressure, protecting against cardiovascular disease.