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Health Benefits Of 10 Fruits With Nutrition Values

Fruits fit into our diet at any time of the day. They are nutritious, have many vitamins and countless health benefits. Experts advise choosing seasonal fruits and eating 2 or 3 servings a day, combining them with vegetables. It is a healthy diet ideal for impeccable, fresh skin and a more lasting youth. The fruit is one of those foods with healing properties that can help us both in the preventive phase and in the treatment of certain ailments. Each one has its own characteristics and medicinal benefits, which must be known to vary the diet according to

our state of health.

Here we help you unveil the 10 healthiest fruits

Apple: Apple is one of the most widely cultivated fruit on the planet. It is also praised for its health improvement qualities. We all have heard the phrase “An apple a day, keeps the doctor away”. It is exceptionally rich in major antioxidants, flavanoids, and dietary fiber. The apple is high in fiber, vitamin C and numerous antioxidants. Apple contains phytonutrients and antioxidants and may help in reducing the risk of hypertension, developing cancer, heart disease and diabetes.

apple - health benefitsApple can help improve memory, lower bad cholesterol level, reduce diabetes risk and fights obesity. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.

Avocado: Avocado has a creamy texture and great taste. It is higher in fat. This fruit have a unique nutrition profile. Avocados are rich in fiber and have substantial vitamins and minerals, such as B-vitamins (B1, B2, B3, B5, B6, B12), vitamin K, potassium, copper, vitamin E and vitamin C. Avocados contain very less amount of sugar compared to other fruits. There are many types of avocados and they have many different shades of green from pale green to very dark green that looks like black.

avocado health benefitsIt is presented as the fruit with the highest amount of healthy fats, which help reduce cholesterol and risk of cardiovascular disease. The fatty acid (Oleic Acid) help protect against cancer and diabetes. Avocados may also help in reducing weight. It is perfect for children who are in development.

Bananas: It is definitely the most consumed fruit on the planet. It is known to provide a lot of potassium, but also vitamin B and folates. It is ideal for athletes, both before and after exercise. It reduces the risk of cancer, asthma and lowers sugar levels.

banana health benefitsOne serving of 126grams contains 110 calories, 30 grams of carbohydrates, 1 gram of protein and also contains many vital vitamins and minerals including Vitamin C, Vitamin B6, Vitamin A, Iron, Magnesium and Niacin.

Blueberries: It stands out for its antioxidant content, being number one. A 1-cup (approximate 148-gram) serving of blueberries contains 4 grams Fiber, 24% Vitamin C of daily required dose, 36% Vitamin K of daily required dose, 25% of Manganese of daily required dose and Small amounts of many other nutrients.

blueberry nutrition valueAmong other things, they will help in the prevention of mental illnesses such as Parkinson’s and Alzheimer’s. Blueberries reduces the damage to DNA that may help in protecting against cancer and aging. Blueberries also reduce heart disease, improves memory and help against urinary tract infections.

Cantaloupes: One of the most consumed fruit in summer. Cantaloupes are mostly composed of water about 90%.  It is loaded with vitamin A (in the form of beta-carotene) and vitamin C. It is a rich source of the mineral potassium. Despite its richness in taste and flavor, it is a low-calorie fruit. Only one cup of cantaloupe can provide 100% of daily required Vitamin A and 50% of daily required Vitamin C.

cantaloupe nutrition valueCantaloupe is a powerful antioxidant with vitamin A and Vitamin C it helps keep body healthy. Large amount of water and fiber in cantaloupe help improve digestive system and remedy constipation.

Cherries:  This small fruit is rich in vitamins A, B, C, E, K, besides being a source of iron, calcium, magnesium, potassium and sulfur, has numerous health benefits. It contains essential nutrients that fight inflammations, infections and even cancer. Cherries help to slow down the growth and spread of tumors without causing damage to healthy cells. Its regular consumption allows to significantly reduce the levels of uric acid. In addition, its benefits for the heart, colon and other organs of the body have also been demonstrated.

cherries nutrition valueGrapefruit: All citrus fruits have health benefits, grapefruit is one of the healthiest citrus fruit. Not only it is a good source of vitamins and minerals, it also fights to aid in weight reduction and reduces insulin resistance. Grapefruit have Vitamin C, Vitamin A, magnesium and small amounts of vitamin E, manganese, zinc, copper, thiamine, riboflavin, niacin, folate, pantothenic acid, potassium, phosphorus.

grape fruit nutrition valueIt lowers the risk of stroke, maintains heart health, reduce cancer chance, prevents constipation and fights skin damage caused by pollution and sun. Grapefruit reduces wrinkles and improves the texture of skin when eaten or when applied to skin.

Kiwis: Kiwi is a small fruit with a lot of taste. This little green color fruit has sweet and tangy flavor. It is a good source of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. It is also a good source of fiber and they have many antioxidants.

kivi fruit healthy dietThe mixture of minerals, vitamins and, above all, phytonutrients, makes kiwis a protective food against respiratory diseases, in addition to cardiac pathologies. Its properties are also beneficial to improve cardiovascular health, regulate blood pressure, reduce cholesterol levels and aid digestion. Kiwis have large amount of Vitamin C that is core nutrient for boosting immune system and are very helpful in reducing the chance of getting flue like illnesses.

Oranges: They are rich in vitamin C, fiber, potassium and folates. Folates are essential for pregnant women, as they avoid any possible defect in the neural tube in babies. You can also enjoy the benefits of orange juice. It is an excellent source of vitamin C. One orange can provide you 116.2 percent of daily required dose.  Anti-oxidants in orange helps skin look younger by protecting it from free radical damage. It lowers cholesterol, keeps blood pressure under control, lowers sugar level, lowers cancer risk and it is also a good source of carotenoid that contains vitamin A which is good for eyes.

orange nutrition valueStrawberries: Strawberries are loaded with the essential nutrients vitamin C, folic acid, potassium and fiber. These also contains many important nutrients: Protein, Carbohydrates, Dietary fiber, Calcium, Iron, Magnesium, Phosphorus, Potassium, Vitamin C, Folate and Vitamin A.

strawberry nutrition valueThe intake of about five or six strawberries a day is enough to cover the recommended daily dose of vitamin C, which will greatly reduce the risk of developing different types of cancer, such as breast and stomach cancer. Strawberries also help reduce blood pressure and ensure cardiovascular health. Strawberries are high in fiber and low glycemic food which insures blood sugar levels stay stable avoiding any extreme high or low level.

Seasonal fruits are very easy to find and they can be bought at fairly reasonable price. So keep fruits a part of your daily food intake and avail all the fabulous health benefits they offer.

Ali Zubair is a data processing expert and blogger. He enjoys talking and writing about technology, travel, health and fashion... subjects you can read about on his blog, The Sage Insider.

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