Fruits are an excellent source of minerals, vitamins and enzymes, however many of us won't eat them because they have high sugar contents.
At least 65% of the well known diets will tell you that you should cut fruit out of your diet completely. This is not a smart idea.
It's true, they do contain natural sugars but they are also packed with fiber and water, which help you feel full so you eat less. They are easily digested and have a cleansing effect on the digestive system and blood.
Studies have shown that fruits, just like vegetables, can help reduce and alleviate certain health conditions. Fruits contain antioxidants that can help reduce the risk of cancers. Now if you are still concerned that eating fruits is not healthy due to the sugar levels, how about this? Did you know that many fruits actually help reduce glucose levels? Helping those with diabetes maintain normal glucose levels. If you are a person who enjoys sweets, why not change to a healthier choice. Vegetables and fruits go hand in hand.
Eating both will be beneficial to you. Researchers found that those that those who drank vegetable and fruit juices three times or more a week actually reduced the risk of Alzheimer's by 76 percent.
So think about it, if you changed your diet and added more fruits to what you already eat, you will actually have added more vitamins, minerals, enzymes, antioxidants, water and fiber to your diet. You haven't done any damage to your body; on the contrary, you have just now improved your health even more.
As you continue reading this article you will probably be surprised to know that for many of the well known ailments, fruits can actually alleviate them and in some cases actually reverse them.
WATERMELON
This is a popular fruit during summer time; it is sweet, juicy and delicious. But that is not all it has, it is also has nutritional values that are essentials to our bodies. Did you know that this is one of the best fruits to eat while on a diet? It is low on calories, keeps you hydrated and at the same time is full of vitamins and minerals to keep you going.
It is rich in Vitamin B, which keeps your body going by giving it natural energy. Beta-carotene to keep your vision healthy (for those that don’t like carrots, here is an alternative) and helps boost your immune system. It is rich in potassium so it helps combat high blood pressure and helps prevent kidney stones. It helps reduce symptoms of asthma, osteoarthritis and rheumatoid arthritis.
For those who suffer from diabetes, this is a fruit you can enjoy. It is sweet but it is mostly water and it contains magnesium along with another component called Arginine which helps in proper functioning of insulin, which lowers blood sugar levels. So don’t think of this fruit as just a summer treat, eat it all year long, your body will thank you for it.
BLUEBERRIES
They are a low calorie snack but they are also a great source of nutrients. Blueberries are an antioxidant and are known to naturally reduce the risk of cancers, enhance memory and achieve optimal health. They have what they call anthocyanins which have the ability to fight free radicals. Red wines have been recognized for having this but researchers have found that blueberries have 38% more free fighting radicals, making it more effective.
The antioxidant in the blueberries can reduce precancerous colon lesions by over 57%. Studies also show that kaempferol, a flavonoid, may decrease the risk of ovarian cancer by over 40%. Another good benefit of this fruit is that it helps with the memory. It boosts enzymes which produce new nerve cells in the brain. Diets rich in blueberries protect the brain from stress, Alzheimer’s or dementia. It has been proven they can reverse memory loss.
Another good benefit of this fruit is that it has been proven they preserve vision. Clinical studies show that they can slow down visual loss. Blueberries also help in preventing urinary infections same as the cranberries.
Look for blueberries rich in color; they should be free of moisture (that would cause them to rot). Store in covered containers, they will last about a week. The riper they are the more antioxidants they will have. Try adding them to your smoothies or shakes. It is definitely something you need to add to your diet.
BANANAS
They are one of the most unique fruits because they don’t come from trees; they actually come from large plants that are herb like, related to the orchid or lily family. Bananas are perfect for the diet; it is the one of the most popular fruits in America. It is a great source of instant energy. Just as many other fruits, they don’t contain any fat, sodium or cholesterol.
They are rich in vitamin B6, a great source of fiber and Vitamin C. Lack of vitamin B6 can cause weakness, irritability and insomnia. The potassium it has helps regulate blood pressure, preventing strokes. They are very easy to digest and contain carbohydrates which are the body’s main source of energy. Bananas are a great tasting treat, especially when you are craving sweets but they are also the good mood food. They contain serotonin and norepinephrine which naturally helps overcome depression.
They are a good baby food, since they have no fat and are easily digestible. Bananas are also a great healthy snack for growing children. Yellow bananas should be selected for eating and brown speckled ones should be selected for baking breads, muffins and cookies. The more the banana ripens, the sweeter they become, the starch in them turns to sugar. You can also add them to your cereals, salads, smoothies or shakes. No matter what you do, whether eat them or add them to your smoothies, it is a healthy addition to your diet.
MANGO
Mangoes originated for Southeast Asia, where they have been grown for over 4,000 years. They were introduced to Hawaii and Florida in the 19th century. Today’s largest producers of mangoes are India, China, Thailand, Mexico and Brazil. Once a mango tree is planted, it takes 4 to 6 years before it produces any fruits.
They are an excellent source of carotenes, vitamin A, C, E and selenium. As many other fruits, it helps combat certain types of cancers. The mango has many nutrients to help tone up the heart muscle, improve complexion and stimulate the appetite. It also increases seven body nutrients, called ‘dhatus’ in Ayurveda. They are food juice, blood, flesh, fat, bone marrow and semen.
Adding mango to your diet can also help prevent heart disease and diabetes. The ripe mango is a natural diuretic, laxative, and astringent. It contains enzymes that help break down protein and aid digestion. Mango is also effective in relieving clogged pores of the skin. Women that are pregnant and people that suffer from anemia are advised to eat this fruit daily because of its high iron content.
Mangoes are a delicious fruit that can be eaten many ways. You can add them to your salads, smoothies, shakes, special foods, or just eat them diced up. However you choose to eat them, you will get the benefit of its nutrients. Since they are already sweet, it is best not to add more sugar to them.
ORANGES
Don’t forget your oranges; they have a high content of vitamin C and A, flavonoids, antioxidants, calcium, magnesium, potassium and dietary fibers. These are just a few that I have mentioned. This fruit actually contains so much more. The fiber in the orange helps in stimulating our digestive system, alleviating constipation.
We all know about its ability to protect cells from damages by free radicals. Liminoid is the name of the compound that helps to prevent cancers like oral, lung, breast and colon. Its high content of vitamin C helps prevent heart diseases. The flavonoid Hesperidin helps regulate high blood pressure. The iron and vitamin B6 helps in the production of hemoglobin and increases oxygen carrying capacity. They also help in purifying the blood. The beta-carotene in the oranges, help protect the skin for free radicals and prevent the signs of aging.
The oranges also have a high content of calcium; helps keep the bones and teeth strong. Regular intake of orange juice prevents kidney diseases, reduces the risk of calcium oxalate stones forming in the kidneys. It is also helpful in so many other diseases such as asthma, bronchitis, tuberculosis, rheumatism, etc.
In addition to all this, it is great to help fight against viral infections. There are more studies being done at this time, trying to learn what other great benefits this fruit has for us all. No matter what, whether you drink or eat it, you are giving your body a good daily dose of vitamins and nutrients that it needs to function and perform in good health.
PLUMS
They were discovered over two thousand years ago near the Caspian Sea. The European plums were introduced into the United States in the 17th century by the Europeans. Today the biggest growers of plums are the United States, Russia, China and Romania.
When you think about super fruits, many do not think of the plum as one of them. That is a shame because you are missing out on a wealth of nutrition; they have more benefits than you think. They have a wealth of vitamin C which we know helps protect the heart but did you know it is also very effective in destroying cancerous cells? Just as much as the blueberry, this is considered the top fruit in warding off cancers. It seems even more promising when it comes to fighting breast cancer. The studies showed the antioxidants in the plums ceased the development of breast cancer without killing the healthy cells. So you can turn to plums to ward off cancer.
Apart from the fact that it fights cancer it also helps regulate insulin in the blood sugar. The phytonutrients found in plums controls the release of glucose after you have just eaten. It is perfect to eat between meals to help regulate the blood sugar levels. Perfect for those that suffer from diabetes.
The consumption of plums helps in the production and absorption of iron in the body, leading to better circulation, which helps growth of healthy tissues. They also have a certain agent that helps purify the blood. The only warning that is given is that if you suffer from kidney stones, do not eat too much of this fruit. It does contain oxalates that may make kidney stones return or worsen. Should you suffer from this, just eat less. Nevertheless, plums do deserve a place among the super fruits. They are truly delicious and nutritious and far less expensive than some exotic fruits that are out there.
STRAWBERRIES
The strawberry originally was small and not as sweet at one time. Somewhere in the 17th century a French engineer went to Chile and Peru to monitor the Spanish activities. There he discovered a strawberry native to those regions that were much larger than those grown in Europe. When he arrived they planted them but they did not grow well. When those were finally crossbred with the strawberries in the United States, the results were the delicious bright red, sweet ones we eat today. At one time it was considered a fruit that only the wealthy could eat until the mid 19th century. Since the railways were built, the more rapid means of transportation allowed them to be shipped long distances where many were able to enjoy this fruit.
Apart from the fact that they are sweet and delicious, they also have many nutrients. This is also a good fruit to fight colon and breast cancer by over 40%. It also has a compound called Ellagic acid which has an anti-inflammatory property that can help prevent arterial plaque which can lead to heart disease or stroke.
The anti-inflammatory properties in a strawberry can lessen activity of an enzyme that causes or contributes to inflammation. It helps with such conditions as asthma, osteoarthritis and rheumatoid arthritis. This fruit can also decrease bad cholesterol, lower the risk of macular degeneration. Another good thing to know is that even though these can be very sweet, its glycemic levels are low. The body will absorb the sugar slowly preventing the blood sugar level going out of control.
You can eat them just as they come or enjoy a great tasting smoothie. Take four large strawberries, a half a cup of low fat milk, 1 ripe banana, ice cubes and place in the blender. Blend until it is perfectly smooth and enjoy a refreshing cool healthy drink that will provide your body with large amounts of vitamins and nutrients.
APPLES
Well, we have all heard that saying, “An apple a day keeps the doctor away”. It seems to be true, researchers have found that eating at least one apple a day can help you control weight gain, lower the risk of heart disease and fight cancer. The apple skin contains 4 milligrams of quercetin, which is an anti-oxidant compound preventing molecules from damaging individual cells. A study concluded that men with highest intake of this anti-oxidant lower their risk of heart disease by 20%.
The fiber in the apple is a natural remedy for constipation. It also helps the digestive system run more smoothly, prevents diverticulosis; that is one of the leading causes of colon cancer. The reason it helps so much with weight control, is that the fiber helps you feel more full, which makes the apple a natural appetite suppressant. The fibers found in the apple are called pectin. This reduces the amount of cholesterol the liver produces, helps with digestion and the rise of sugar levels, which makes this perfect for persons suffering from diabetes.
They do say; don’t replace an apple with a glass of apple juice. It’s true the juice may have some nutritional value, but in reality, you’re much better off eating the actual apple. Not only does it taste great but you don’t lose out on the fiber as you would with the juice.