Among the healthy raw food groups, fruits are probably the sweetest treats you can give yourself. Most fruits can be eaten whole, dried, or made into smoothies and juices. They are also good sources of vitamins and minerals, including vitamins A and C, potassium, fiber, and folate. Eating fruits also comes with many benefits, such as reducing risk for stroke, diabetes, and cardiovascular diseases.
Eating fruits regularly can help boost health. However, not all fruits are created equal. Knowing which fruits to eat can go a long way when it comes to boosting your health. If you want to start incorporating fruits into your diet, but you don’t know which fruits to add, then we’re here to help you. Today, we will give you tips on choosing the best fruits and a list of the healthiest fruits that you can add to your diet.
Tips on Choosing Fruits
Here are some good tips that you can keep in mind when choosing fruits:
Colorful fruits are good.
When choosing what fruits to eat, colorful ones are better, especially those with deeper colors. It’s because their immune system lies in their skin in the form of dark phytonutrient pigments. These pigments protect the fruit from environmental stressors, such as the UV rays of the sun and as well as insects. They also contain many of the fruit’s powerful antioxidant and anti-inflammatory properties.
The tarter the taste, the better.
Fruits that have a sharp taste are better, such as tangy raspberries or the pucker of pomegranates. It’s because these compounds usually indicated a richer storehouse of micronutrients and phytonutrients that function as powerful antioxidants.
Go for organic fruits.
Organic fruits contain more antioxidants compared to their conventionally grown counterparts. Aside from that, choosing organic fruits will enable you to steer clear of hundreds of pesticides.
Healthiest Fruits You Can Add to Your Diet
Here are some of the healthiest fruits that you can add to your diet:
Peaches and Nectarines
Eating two small peaches or nectarines contains more essential minerals compared to one medium banana. It can boost nerve and muscle health, making them one of the healthiest fruits that you can eat today. The skins of peaches are rich in antioxidants and insoluble fiber. If you are on a diet or looking into losing weight, peaches are a healthy way to make your diet sweeter. You can eat them raw, use them when baking, and when making other desserts, too.
Blueberries are one of the superfoods that are tiny but mighty. They are rich in antioxidants and vitamin C, which can help fight diseases. They also contain anthocyanin, which is a pigment known to boost brainpower. Based on a study, people who ate lots of blueberries were less likely to develop age-related macular degeneration, which is the leading cause of blindness in adults.
Pineapples are powerful anti-inflammatory fruits. It is a sweet and tangy tropical fruit that is filled with bromelain. It has an anti-inflammatory enzyme that can help reduce the risk of heart attacks and strokes. It can also increase fertility.
Bananas are great on-the-go snacks, and they are rich in potassium and fiber that promotes long-lasting energy, keeping you alert all day. Compared to granola bars or a bag of pretzels, bananas are better snacks because they do not contain fat or salt. To make bananas last longer, you can refrigerate them after they are ripe. Their peel may turn brown, but the fruit will stay delicious for up to five additional days.
Grapes are one of the world’s oldest and most abundant healthiest fruits. They have been proven to fight off heart disease and high cholesterol. It’s because they contain high levels of the antioxidant’s resveratrol and quercetin. Each piece or little bulb of grape is a good source of potassium and iron, which helps prevent muscle cramps and anemia. When choosing grapes, purple or red ones are better because they have the highest concentration of healthy compounds.
Grapefruits are considered as a vitamin C powerhouse. In fact, they contain higher amounts of vitamin C compared to oranges. They are also rich in fiber, potassium, and vitamin A. Grapefruit can alleviate the symptoms of arthritis. Aside from that, they can also help repair damaged or oily skin and hair.
Kiwi has a fuzzy skin that is sweet in taste. It is loaded with vitamins C and E, which are both strong antioxidants that can promote eye health, as well. This fruit is also low in calories and high in fiber, making them great for weight loss. Kiwis can also last up to four weeks when kept in the refrigerator. They are great snacks that you can have all year round.
Compared to red wine or green tea, pomegranates contain more antioxidants. Aside from that, they are also a great source of potassium which sustains energy and controls blood pressure. When you drink ¼ cup of pomegranate juice every day, it could help improve your cardiovascular health and lower your cholesterol. Aside from that, it could also help with erectile dysfunction. However, if you want to drink pomegranate juice regularly, you need to talk to your doctor first, especially when you are taking prescription drugs as it can negatively interact with them. You can also top salads with pomegranate seeds for a healthy meal.
Mangoes are high in beta-carotene, and the body converts it into vitamin A to promote bone growth and a healthy immune system. Aside from that, mangoes are also rich in vitamin C, more than the amount that oranges can provide.
Apples are powerful antioxidants that can protect the brain from cell degeneration, which can lead to Alzheimer’s disease. People who eat apples regularly are less likely to develop high blood pressure. They can also help lower cholesterol and prevent colon cancer. Aside from those, apples can promote weight loss and healthy teeth.
These are some of the healthiest fruits that you can add to your diet. Keep in mind that all fruits are healthy, that’s why it is one of the healthy raw food groups that we have. It’s just that some fruits, like the ones on this list, are healthier than others. Eating a variety of fruits is a good way to boost your health.