Consuming as much fruit as possible is a good way to think about physical and mental well-being. Therefore, we advise you to consume these 20 fruits because their values are extraordinary
In any diet, a good nutritionist will recommend one thing: consume as many fruits and vegetables as possible. Fruits in particular are essential: Numerous studies have found that consuming at least 4-5 servings of fruit a day helps improve mood and reduces the risk of heart disease, obesity and type 2 diabetes. You should know that by consuming fruits we We supply our body with essential vitamins and minerals such as calcium, potassium, magnesium and many other vitamins which are abundant in these products.
Remember to consume fruit from time to time, because the nutritional values we get from them are extraordinary. Suffice it to say that by consuming bananas, prunes and melons we supply our body with potassium, a mineral that helps keep blood pressure under control. You should also know that the fiber present in fruits improves digestion and helps you keep weight under control, as some of them give the feeling of satiety. Therefore, the repeated advice is to consume as much fruit as possible; even in the morning starting the day with the consumption of a bowl of forest fruits. If you do not have time to eat breakfast, then take a banana and eat it between meals or get avocado or pomegranate and make a healthy salad.
Watermelon is composed of 92% water, which makes it an extraordinary fruit for hydrating the body. Food provides about 20% of your daily fluid intake and a light meal with water-rich foods such as watermelon can help you avoid dehydration. Because it is also rich in potassium and magnesium, it also helps compensate for excess sodium in the diet.
An apple a day keeps away the cardiologist. Numerous studies have shown that constant consumption of an apple lowers total cholesterol as well as keeps away heart disease. This thanks to phenolic compounds – antioxidant compounds (present in apple peel) help promote healthy cell function and blood circulation. The combination of vitamin C, fiber (about 5 grams in each apple) and phytochemicals makes it a key element of a healthy diet.
Especially in summer, mango is the ideal fruit for the snack, as it is rich in vitamin C, potassium and beta-carotene. Therefore, it is advised to be easily consumed by everyone.
In addition to having vitamin C, potassium and antioxidants, the presence of folic acid, magnesium and B group vitamins, make this fruit a real gold mine. Some studies even estimate that eating kiwi before going to bed can help you fall asleep faster.
Cherries, this small but extremely valuable fruit is also considered an ally against stress and this thanks to the presence of antioxidants, quercetin and bioflavonoids that favor the feeling of calm.
Bananas are rich in fiber, and are even the ideal food to eat at lunch. To best protect your heart, eating a banana in the morning “charges” you with energy, fiber, vitamin B6, potassium, magnesium and vitamin C.
That oranges are full of vitamin C is already known; but you should know that citrus fruits are rich in anti-inflammatory, antioxidant and antitumor properties, and this has been proven by numerous studies.
Grapes contain polyphenolic compounds with antioxidant properties, which can help reduce cell damage. By consuming grapes (one ear a day) you help protect body tissues and reduce markers of inflammation in the blood.
It is an exotic fruit, perhaps little known in our country, but in fact its consumption is advised as it protects the immune system, it is rich in vitamin C, potassium and fiber.
Melon is rich in potassium, vitamin C and folic acid. The flavonoids present in melon have anti-inflammatory properties, stabilize glycemia, and are immunostimulants. In addition to these, melon is rich in water so it also helps in daily hydration.
Strawberries are an excellent source of antioxidants, especially vitamin C. A box of strawberries contains up to 150% of your daily fiber needs, thus taking in just 80 calories.
Like other citrus fruits, grapes contain a lot of vitamin C. Numerous studies have shown that consuming grapes improves blood circulation and helps reduce cholesterol.
Forest fruits are considered perfect; as they are not very sweet and are full of nutrients. A box of forest fruits can supply your body with half the daily requirement of vitamin C. Numerous studies have shown that thanks to the antioxidants present in forest fruits reduce the risk of developing many chronic diseases thanks to their ability to protect cells.
It is an extraordinary fruit in its kind and with low sugar content. By consuming avocados we supply the body with magnesium and fatty acids not only healthy for heart health but also with valuable values for neurological and muscular functioning.
Plums have been shown to have anti-inflammatory benefits that can help improve cognitive abilities. Dried plums are also very good as they contain even more calcium and magnesium, which are highly valued for their role in reducing the risk for osteoporosis.
Thanks to the numerous polyphenolic ingredients, consuming as many blueberries as possible protects your heart, protecting your blood vessels from possible damage. The fiber contained in them also slows down digestion in the gastrointestinal tract, stabilizing the release of sugar into the bloodstream and providing a sustained energy boost.
Lemon is rich in vitamin C, folic acid, potassium and flavonoids. Flavonoids have been linked to reducing the risk of cognitive loss, thus improving blood circulation and helping to protect brain cells from natural deterioration.
Raspberries are classified as the richest fiber in fruits, a cup of raspberries contains about 8 grams. Raspberries supply the body with antioxidants and benefits that stabilize blood sugar, especially when combined with other fruits. Consuming them in the morning helps you store energy until lunch.
In addition to containing vitamin C and fiber (about 25% of the daily requirement), consuming even one pear keeps you hydrated.
The nutritional value of pomegranates is extraordinary. By consuming this fruit we supply our body with fiber and potassium. Its consumption is also advised in salads or various cakes./EO