Fruit list for maintain health & nutrition!

Fruit list for
improving your health & maintain nutrition.


HEALTHY FRUIT LIST


Fruits are one of the best ways to reduce the risk of disease and
to improve your overall health. 

Fruits are a great source of vitamins and minerals. They are high
in fiber and provide you with unique health benefits.

In this article, there is an outline of the healthiest fruit
list
that you should prefer to eat every day. 


1. Avocado


Avocado is a bright green fruit
containing a lot of calories.  One ounce of an avocado has 50
calories.

 

AVOCADO FRUIT




They are high in monounsaturated fat
that helps to lower bad cholesterol in you. Studies say that lower cholesterol
levels reduce the risk of heart stroke and other heart-related diseases.



Avocados contain about 20 vitamins
and minerals. They also contain small amounts of:


  • Protein
    (2.01 g)
  • Fiber
    (6.7 g)
  • Magnesium
    (29 mg)
  • Carbohydrate
    (8.57 g)
  • Calcium
    (12 mg)
  • Potassium
    (487 mg)
  • Vitamin
    C (10.1 mg)

They contain an antioxidant called,
lutein which is healthy and good for your eyes as well as skin.  

For more information refer to Benefits
of Avocados


2. Pineapple


      Pineapple (Ananas comosus) is a delicious and healthy tropical fruit that may help reduce inflammation. 


PINEAPPLE HEALTHY


It contains bromelain that due
to its potential health benefits helps to reduce nasal inflammation or 
sinusitis.


Pineapple is loaded with nutrients. It contains manganese, which is used by
the body to build bones and tissues. 


PINEAPPLE FRUIT




A medium slice of pineapple contains:


  • Calories
    (of about 42)
  • Carbohydrate
    (11.02g)
  • Potassium
    (92mg)
  • Fiber
    (1.2g)
  • Vitamin
    C (40.2mg)
  • Calcium
    (11mg)

Various studies have shown that
pineapple and its compounds may reduce the risk of cancers.


Pineapples are also rich in
antioxidants called, flavonoids and phenolic acids. Antioxidants are molecules
that help your body to combat oxidative stress respectively.


So you should eat pineapple to gain
its benefits in yourself. 


3. Bananas:


 Bananas are healthy and delicious fruits that are well known for the high
potassium content in it. 

BANANAS HEALTHY EFFECTS


You get of about 4,500 mg of
potassium in a medium banana. They help to control your heart rate and blood
pressure. 


Bananas aids to weight loss as they
are low in calories. But eating too many bananas at one go may not help you to
achieve weight loss in you. 


Bananas contain powerful antioxidants
called 

dopamine and catechins that helps to reduce the risk of heart disease
and degenerative illnesses.


HEALTHY BANANAS



 

They contain several other nutrients
such as:


  • Protein
    (1.29 g)
  • Calcium
    (6 mg)
  • Magnesium
    (32 mg)
  • Vitamin
    C (10.3 mg)

The fiber in banana helps to resolve
stomach ulcers and colitis.


Have a banana daily to grab the
nutrients present in it.


4. Apples


 An apple a day keeps the doctor away. It is one of the popular sayings which we often listen to from childhood.


APPLE


 

One medium apple of about 6.4 ounces
contains:


  • Calories
    (95)
  • Carbs
    (25 grams)
  • Fiber
    (4 grams)
  • Vitamin
    C (14% of the Reference Daily Intake (RDI))
  • Potassium
    (6% of the RDI)
  • Vitamin
    K (5% of the RDI)

Apples are good for weight loss as
they are rich in fiber and water. 


They contain polyphenols which may
lower risk of stroke of about 20%. 


They also reduce the risk of
diabetes.


Researchers have shown that
the antioxidants present in apple fruit may help to promote bone density
and strength.


Prefer to eat apples so as to reduce
many diseases in your body. 


5. Pomegranate


Pomegranates are very much healthy for you. The red seeds of pomegranates
are loaded with essential nutrients in it. 


HEALTHY FRUITS LIST



One raw pomegranate contains:


  • Calories
    (of about 238)
  • Carbohydrate
    (52.73 g)
  • Fiber
    (11.3 g)
  • Potassium
    (666 mg)
  • Calcium
    (28 mg)
  • Vitamin
    C(28.8 mg)

It also contains Vitamin K that is
necessary for strong bones and healthy blood cells. 


Pomegranate has a very impressive
anti-inflammatory effects on your body which help you to prevent diseases like
breast cancer, Alzheimer’s disease, obesity, and type 2- diabetes. 


Add pomegranate to your diet to
experience all of its health benefits.


6.Blackberries


Blackberries are one of the boosters of health that are tightly packed with vitamins, minerals, fiber, and antioxidants. 


BLACK BARRIES



Blackberries contain Vitamin C that
helps to heal wounds, regenerate the skin, prevent scurvy, etc. 


They are rich in fiber that helps to
control your cholesterol and blood sugar levels. It further helps you to lose
weight. 

A half-cup of blackberries contains:


  • Calories
    (of about 31)
  • Carbohydrate
    (6.92 g)
  • Fiber
    (3.8 g)
  • Calcium
    (21 mg)
  • Magnesium
    (14 mg)
  • Potassium
    (117 mg)
  • Vitamin
    C (15.1 mg)

Blackberries are a great source of
Vitamin K is one of the reasons for your blood clot when you bleed. It
also helps to improve your metabolism. 


You should enjoy eating blackberries
after knowing its benefits. 


7.Grapefruit


It is the healthiest citrus fruit full of vitamins and minerals. 


HEALTHY FRUIT



While you eat grapefruit, you intake:


  • Calories
    (of about 52)
  • Carbohydrate
    (13.11 g)
  • Fiber
    (2.0 g)
  • Calcium
    (27 g)
  • Magnesium
    (11 g)
  • Potassium
    (166 g)
  • Vitamin
    C (38.4 g)

Grapefruits contain flavonoids that
help you to protect against some cancers, inflammation, and obesity.


Several studies suggest that
grapefruits contain compounds of furanocoumarins that protect you against
oxidative stress and tumors and to support healthy bones.


Grapefruit is such beneficial that it
helps to prevent insulin resistance and diabetes. 


Thus, grapefruits are very much
healthy for all of us. 


8.Oranges


An orange a day keeps you and your skin healthy. Oranges are sweet citrus
fruits with many health benefits. 


ORANGE



A 141 g orange also contains the
following nutrients:





  • 65
    calories
  • 16.27
    g carbohydrate
  • 3.4
    g of fiber
  • 61
    mg of calcium
  • 14
    mg of magnesium
  • 238
    mg of potassium
  • 63.5
    mg of vitamin C

Vitamin C is essential for the
functioning of the immune system. Oranges also contain high levels of pectin that
can keep the colon healthy. 


Oranges contain:


Vitamin A plays an important
role in your healthy eyesight. Vitamin B is essential for the nervous system
and reproductive system. 


Oranges make your skin glowing and
fresh so eat oranges every day.


9.Lemons


 Lemons are also the citrus fruits that are often used in traditional
remedies and for grabbing health benefits.
 


LEMONS


 

They are extremely rich in Vitamin
C. 

 

A lemon approximately contains:


  • Calories
    (about 11)
  • Carbohydrate
    (3.31g)
  • Potassium
    (49 mg)
  • Vitamin
    C (18.6 mg)
  • Calcium
    (3 mg)
  • Fiber
    (0.1 g)
LEMONS


They also possess thiamin,
riboflavin, niacin, vitamin B-6, folate, and vitamin A in it.


10. Strawberries


 Strawberries are red in color and have high water content.


STRAWBERRIES


 

It is a pack of many healthy vitamins
and minerals. 


Studies show that strawberries boost
heart health and lower the risk of having a heart stroke.  


The lists of nutrients that are
present in 3 strawberries are given below:


  • Calories
    (about 17)
  • Carbohydrate
    (4.15 g)
  • Fiber
    (1.1 g)
  • Calcium
    (9 mg)
  • Magnesium
    (7 mg)
  • Potassium
    (83 mg)
  • Vitamin
    C (31.8 mg)

They also possess riboflavin, niacin, folate,
thiamin, Vitamin B-6, Vitamin K, and A. 


Have strawberries and make your life
beautiful. 


FREQUENTLY ASKED QUESTIONS(FAQ):


  • How
    much fruit one should eat?

Fruits are good for health because it
provides instant energy to our body.
It
depends on your personal dietary needs, but for the average person, a balanced
meal is the healthiest option.


 If you eat three meals a day for a total of
about 2000 calories, one or two servings of fruit should be about right. 


Things
to take into consideration include diabetes and how many carbohydrates you take
in from other sources.


  • What
    are the disadvantages of eating too many fruits?

There are many disadvantages to
eating too many fruits:


  • Diarrhea
  • Vomiting
  • Increase
    blood sugar levels
  • Weight
    gain etc.

So you should eat an ample amount of
fruits instead of overeating them.


THESE ARE THE FRUIT LIST
WHICH BENEFITS YOU WITH GETTING BEST NUTRITION SUPPORT FOR YOUR HEALTHY BODY.

 


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