According to CDC, more than one-third or 78.6 million of US adults are obese. As someone who struggled with keeping my weight within the ideal range, I can easily relate to those who are constantly looking for solutions to manage a healthy weight.
In my journey to staying fit, I came across a health regimen that allowed me to eat more but gain less: fruit diet. For years, I’ve been eating a whole variety of fruits but added nothing on the scale. So I thought it’s useful if I can share with you the best fruits to eat that will keep you fit and healthy.
Tasty And Nutritious
Will you be surprised if America’s most popular fruit is packed with everything that you need to stay healthy? Aside from being tasty, apples also contain tons of vitamins and antioxidants that help avoid cancer, diabetes, and heart attacks.
According to a study conducted by St. George’s Hospital Medical School, people who eat five or more apples a week had better lung functions compared to those who don’t.
Better Oral Health
Believe it or not, apples can promote better oral health. It may not replace toothpaste or dental appointments but saliva production increases with every bite and chew of this amazing fruit. Increased saliva production reduces the risk of having tooth decay and bad breath.
Low Calorie, Rich In Fiber
What makes me love apples is the fact that a medium sized apple is only 80 calories. It means I can eat more without going over my daily calorie limit. Aside from having low calories, apples are rich in fiber helping you feel full.
With these health benefits of eating apples daily, it will take long before you ever see your doctor again.
Dietary Fiber Overload
Who wouldn’t love a tropical fruit with an exceptional juiciness that offers a perfect balance of sweetness and tartness? Although they are not locally grown in the US, pineapples are a staple in every supermarket.
Enjoying this fruit does not only bring satisfaction to your taste buds but your colon as well. Pineapples are rich in both soluble and insoluble fibers that aid digestion and weight loss.
A Lot Of “C” In Pineapple
A single serving of pineapple slices may contain a few calories, but it can provide you more Vitamin C than what you need in a day as reported by Organic Facts. It’s what you’ll need to boost your immune system by arousing the activity of your white blood cells. It also aids in the rapid healing of wounds and repairing damaged tissues and organs.
Pineapples For Your Bones?
We often associate bone strength with calcium. Apparently, it’s not all about calcium. Bone health is significantly affected by manganese, a trace mineral that helps strengthen your skeletal system. A single serving of pineapple can supply 70% of your daily requirement for manganese.
Bananas For A Healthy Heart
It may not help you solve your love problems, but bananas are good for your heart. It is rich in potassium, which is directly absorbed into the bloodstream. The presence of potassium in the bloodstream is essential in keeping the electrolyte level within the ideal range. Electrolytes in the human body are vital to keeping you heart beating.
In a study conducted by Linus Pauling Institute, a 6-inch banana can provide you 360 out of 4700 mg of potassium your body needs on a daily basis.
A For An Eye
If you think only carrots and pumpkins can keep your eyes healthy, think again. Bananas have a considerable amount of Vitamin A. This is a fat soluble vitamin that preserves the membranes surrounding your eyes. If you are experiencing symptoms of a failing eyesight, a single banana every day can make a huge difference.
Juicy and sweet – this is how a kid will describe oranges. However, for those who are conscious about their weight, oranges is a fruit rich in vitamins and minerals that ensure you stay healthy and fit. Primarily grown in California, this seasonal citrus fruit can provide you with enough vitamins whole year long.
Next time you want to fill your empty stomach with unhealthy calories, think orange instead.
Fiber, Vitamin C, And More
You already know what fiber and Vitamin C can do for your health. What you may not know is the fact that orange is rich in hesperidin, a phytonutrient proven to help lower high blood pressure and cholesterol.
Oranges are also on top of the lists of fruits with antioxidants that protect you from cardiovascular diseases, respiratory infection, and some types of cancer.
Orange Protects Your Kidneys
If you are suffering from kidney stones and other urinary tract diseases, a glass of natural orange juice a day can be your best remedy. According to a study published in the British Journal of Nutrition, 1 liter of orange juice daily can significantly minimize the formation of calcium oxalate stones or kidney stones.
There are a lot of fruits that belong to the “berry” family, but my personal favorite is cranberries. They are commonly grown in North America known for its sour, sweet or tart taste. Just like other fruits that made it on our list, cranberries are full of vitamins and minerals that help maintain bodily functions.
Lose Weight With Cranberries
Cranberries became a part of my daily meal from the moment I decided to lose weight. Dried cranberries are rich in dietary fiber that aids in digestion and metabolism as published on Runners World website. However, the use of sweetened cranberries and artificial juice must be avoided as they contain excessive amounts of sugar.
Cranberries Hate Cancer
Polyphenolic extracts predominantly found in cranberries were proven to inhibit the growth and proliferation of cancer cells in specific parts of the body like breast, colon, lungs, and prostate. They simply starve the cancer cells causing them to die and reducing the risk of infecting the neighboring cells.
Next time you want to have a berry in your snack time, choose cranberries. Here’s a simple and doable recipe that incorporates cranberries to your meal on YouTube:
Tomato A Fruit?
Yes, you’re reading it right. Tomatoes are actually fruits and not vegetables. There may be hundreds of varieties of different sizes and colors, but tomatoes are fruits to be reckoned with in the end.
If you’re struggling with elevated cholesterol in your blood, this lycopene-rich fruit can do the trick for you. Regular consumption of tomatoes helps lower low-density Cholesterol and Triglyceride levels in the blood.
Abundant Source Of Antioxidants
Antioxidants are active components in tomatoes that prevent or delay the oxidation or deterioration of cells. The presence of antioxidants has been proven in studies conducted by Harvard School of Public Health to prevent cervical, prostate, and rectum cancer.
Tomatoes And Cigarette Smoking
Chain smokers might just earn an excuse for not quitting. Apparently, they contain coumaric acid and chlorogenic acid. These are active substances that fight nitrosamines, a carcinogen found in cigarettes. Regular consumption of tomatoes in large quantities can reduce the possibility of acquiring lung cancer.
Gift From The Gods
Once called by Homer as the “gift of the gods,” pears are not only delicious but nutritious as well. Just like apples, pears are recommended to be eaten without peeling the skin off to get most of its nutrients. Naturally rich in vitamin C, K, and copper, pears can protect you from free radicals that cause cell damage.
For those who are preparing to lose weight, its high fiber content but low in calories is a perfect combination in getting rid of excess fats.
You may have heard the word “hypoallergenic” from soaps and bathroom products but believe it or not, pears are classified as one. Doctors regard pears as fruits that are less likely to create an allergic response to anyone who eats it as indicated by Mother Earth Living website.
Pears For Diabetics
Pears have low glycemic index―it has minimal effect on the sugar level of your blood. For this reason, pears are an excellent choice for diabetics.
Although pears contain carbohydrates, it’s only in a considerably small amount and is slowly absorbed by the body. With its mildly sweet taste, pears are a healthy option to satisfy your craving for sweets.
Avocados are native to the Latin American region, but nothing can stop it from being enjoyed worldwide. Aside from being the main ingredient of guacamole, avocados are eaten because of the vitamins it contains. Among these is Vitamin K that promotes fast clotting of blood.
One of the surprising facts about avocados is that it contains more potassium than bananas. It makes this wonder fruit effective in reducing blood pressure, strokes, and heart attack.
Avocados Contain Fat
Health conscious people might raise an eyebrow on this, but avocados contain a significant amount of fats. But before you reject the idea of eating avocados, you need to know that it’s fat contents are healthy and mono-saturated.
The same kind of fats is found in olive oils responsible for reducing inflammation and certain cancers as suggested on Authority Nutrition website.
Good For The Eye
We are under the impression that only fruits with a bright red or orange color are good for the eye. Apparently, the green meat of an avocado is an exception. It is rich in lutein, an antioxidant that helps shield your eyes from diseases. So next time you have a salad for dinner, add in a few slices of avocado to pump up its nutrition value.
Water In A Melon
Watermelons have a very high water content making it the best fruit to eat if you want to lose weight. A serving of sliced watermelon is very low in calories, but its water content can make you feel like you’ve just had a full meal. It also helps keep you hydrated which is the very reason why every summer picnic should include a watermelon.
Watermelon Is Not Just Water
Despite being almost water and sugar alone, watermelon is also packed with vitamins, nutrients and antioxidant you may need for a healthy body.
Aside from tomatoes, watermelon is also an excellent source of lycopene for a healthier heart. In fact, a study published in Shock Medical Journal showed that watermelon also contains choline with anti-inflammatory properties.
Smoother, Healthier Skin
Watermelon also contains a significant amount of vitamin A equivalent to a quarter of your recommended daily requirement. It keeps your skin and hair moisturized by promoting the growth of collagen and elastin cells.
Although watermelon could not substitute your skin care products, eating it is the cheapest and the easiest way to achieve beautiful skin while enjoying its health and nutritional benefits.
It’s not easy to keep your weight within the ideal range when you’re surrounded with sinful delights. Take it from me, eating these fruits will help you resist the temptation. Losing weight does not mean depriving your body of essential nutrients. Having these fruits will not only keep you in shape but healthier as well.