Healthiest fruits include apples, oranges, banana, avocado, citrus fruits, grapes, papaya, pineapple etc. can eat these healthiest fruits when you feel hungry between the main meals of day as snack, you can have them in form of drinks like juices or smoothies specially in summers to fulfill water and mineral loss. You can make them a part of your breakfast. You can eat them in form of combos. So, you can eat them the way you want.
What these mentioned fruits can do for you, and how you can make them a part of your diet, this article will help you in understanding these things. But first of all, you need to know what kind of benefits you can get from fruits.
Benefits of fruits
Fruits are gift of nature. They are rich in minerals, nutrients and vitamins. All these things are necessary for our health. Here is an overview about what kind of benefits you can get from fruits
- Most of the fruits are rich in fiber, fibers make your tummy full for longer time and you don’t feel hungry. So, if you want to lose weight you can use such fruits as a snack.
- Fruits are rich in protein and protein is an important macronutrient required by the body. It helps in maintenance of bones strength and muscle formation; moreover, it also helps in boosting immune system.
- Most of the fruits contain potassium that has ability to decrease the risk of stroke and heart diseases. It also helps in decrease bone loss in older age and lowers risk of kidney stones.
- Folic acid preset in fruits can help in formation of red blood cells. Folate is also necessary for pregnant women as it can prevent the baby from different neural tube birth defects like spina bifida.
- Having fruit rich diet can prevent you from diabetes type-2 and certain cancers.
- Fruits contain different types of phytochemicals, not all of them are known but they have important role in in maintaining the optimum health
- Some are low calories fruits while some are high calories. So depending upon your needs you can choose the fruits better for you. On average is it is recommended to eat at least 2 cups of fruits daily.
Eating Healthiest Fruits
There a lot of healthy fruits you can eat if you want. Some fruits are good for eyes, some are for skin, and some fruits help in weight loss depending upon their nutrition profile. Here are the healthiest fruits mentioned you can have to improve your health. It also recommended that what is the best way to eat them. Most of them you can make a part of your snack meal.
It is not like other fruits and is a bit different. Most of the fruits have high carbs but in case of avocado there are low carbs. It contains healthy fats. Oleic acid is the most abundant fat present in avocado. It is a monounsaturated fat responsible for reducing inflammation. Moreover, it also helps in lowering cholesterol level.
Calories in one large avocado = 322
Other substances found in avocado are potassium, magnesium and fibers. It provides about 28% RDI for potassium responsible for lowering blood pressure, it also helps in reducing risk of stroke. It also contains an important antioxidant called lutein that is responsible for maintaining skin and eyes health. Vitamin A is an important component of avocado.
When to Eat Avocado?
These calories are more than enough if you want to have it as your snack. So I would suggest you to have half avocado if you want to eat it as a snack.
How to Eat Avocado?
Best thing to do with avocado is you can add them to salads. You can also use them to make guacamole by mixing it with tomatoes, garlics and lime. You can also add them to humus and smoothies. It would be better to use avocado in baking instead of other fats as it is healthy.
Bananas are popular because of high potassium content. A normal banana has about 22 g of potassium. Bananas are good source of energy also. Fiber content of bananas helps with stomach issues like colitis, ulcers and regular bowl movement.
Calories in one medium banana = 105
There are a lot of advantages of eating bananas. Carb makeup is their unique property. Unripe bananas have resistant starch mainly responsible for improving blood sugar level and you feel full. Pectin present in banana also lays the same role and improves digestive health. According to recent research high mineral and carb content of banana makes it an excellent source of fuel.
When to Eat Bananas?
Bananas have very low-calorie content so they are perfect for weight loss. You can eat them as snack when you feel hungry. If you are a gym freak it would be better for you to eat at least two bananas before or after workout.
How to Eat Bananas?
The best thing you can make out of banana is smoothie. They are the best thickening fruits for smoothies. If you are losing weight you need to avoid white sugar so bananas are natural sweeteners for baking. They can also be used in making pancakes and banana breads.
These are big round sweet citrus fruits rich in vitamins and minerals. Vitamins found in orange include vitamin A, B, C and D. You can have about 117 percent of vitamin C by having a medium size orange. These fruits are also rich source of vitamin B, like folate or thiamine responsible for keeping reproductive system and nervous system healthy. Citric acid being part of oranges helps in reducing risk of kidney stones. Vitamin C and citric acid rich content also helps in absorption of iron and prevent anemia. Vitamin A is also present in orange which is good for keeping eyes and skin healthy.
Calories in one orange = 45
When to Eat Oranges?
Oranges are full of freshness you can eat them as a snack. Orange is a winter fruit but thanks to science it is available throughout the year and its juice is best for summers to fulfill water or mineral deficiency.
How to Eat Oranges?
You can make pure orange juice at your home and can enjoy it; it is the best way to have orange for getting all its nutrients. You can also use orange in salad, yogurt or as a topping on your breakfast cereal.
Apples are easy addition to diet as they are easily available and do not have any side effects. These have high fiber content and promote weight loss. If you want to get maximum health benefits eat apple without removing skin. It contains pectin which helps in maintaining good gut health.
According to recent research it is concluded that there is a connection between eating apples regularly and low risk of diabetes, certain cancers and cardiovascular disease. Apples are rich in quercetin which may have anti-cancer properties.
Calories in one medium apple = 95
When to Eat Apples?
Best time to have apples is in the morning. An apple with a glass of milk is best you can have in breakfast. It is also for weight loss.
How to Eat Apple?
Snacking an apple with yogurt is the best way to get benefits from it. You can also have it in juice form but it would rather be better to eat it in raw form. You can make it a combo with different fruits to increase the nutrition of your food.
Citrus fruits are rich in vitamin C for example lemon. They have potential for lowering blood pressure or blood lipid. According to some recent research on animals it was concluded that the plant substances present in citrus fruits can help in preventing weight gain. Some studies also showed that citric acid present in lemons can help in treating kidney stones.
Flavonoids present in citrus fruits have anticancer, anti-diabetic and antibacterial properties. Phytochemicals like pectin, potassium and folic acid are also part of bananas which have a lot of health benefits.
Calories in lemon (48 g) = 11
How to Eat Lemons?
The best way to have health benefits from lemons is by squeezing it over salads. You can also use it to flavor drinking water. You can make lemonade which is best in summers.
Pineapple is rich in nutrition. It can help in reducing inflammation, moreover it can also promote healthy tissue growth. WHEN AND HOW TO EAT HEALTHIEST FRUITS One cup of pineapple provides you with 76% of RDI for manganese and 131% of RDI for vitamin C. Its anti-inflammatory ability is because of enzyme t has called bromelain; it also helps in digestion of protein.
According to animal studies it is suggested that this enzyme can also play role in protecting body against cancer and growth of tumor. But there is need to do further scientific research in order to check its anti-cancer potential and role in preventing against osteoarthritis.
Calories in a medium slice of pineapple = 42
How to Eat Pineapples?
You can also have pineapple in form of juice. Juice of unripe pineapple can prove dangerous for you resulting into severe vomiting. Bromelain can also cause skin rash, nausea, diarrhea and increase menstrual flow. Eating a lot of pineapple than normal is responsible for cheeks and mouth swelling.
Fruit Food Recipes
Here are some healthy fruit food recopies you can follow:
Apple, Banana and avocado combo
It is combo of healthiest fruits. If you want to feel energetic, this combo is best for you. Including avocado, banana and apple this is nutrient rich combo, making you feel fresh and keep you going for whole day. Avocado slows down digestion, banana gives you energy and apples being rich in fibers keep you full for long time. You must pick this combo if you want burst of energy.
Although berries are not mentioned in the list but these re also included everyone needs a fresh start in the morning. Eat and drinking healthy food make you feel energetic and fresh for whole of the day. Very berry breakfast smoothie is rich in antioxidants and is best for you in the morning. Here is how you can make this delicious and full of energy smoothie.
|Raspberries (Frozen, Unsweetened)||1 Cup|
|Chilled Almond Milk (Unsweetened)||¾ Cup|
|Frozen Pitted Cherries (Unsweetened)||¼ Cup|
|Honey||1 ½ Tablespoon|
|Fresh Ginger (Finely Grated)||2 Tablespoons|
|Ground Flaxseed||1 Teaspoon|
|Fresh Lemon Juice||2 Teaspoon|
How to Make?
Making of this delicious and energy drink for breakfast is very easy. You just need to blend all the ingredients until they get smooth. Pour it into glass and your antioxidant drink is ready.
Fruits are rich source of minerals, vitamins and nutrients. So, if you want to live a healthy life fruits must be a part of your daily diet. They provide you everything you need. Above are most of healthiest fruits mentioned. You can make them a part of your daily diet and can get plenty of health benefits from them. Also, you can mix different fruits to increase the nutrition value. You can also make these fruits a part of your breakfast by adding them to breakfast cereal. You can use them for snacking between the main meals of your day if you are following a weight loses diet. Fruits that are low in calories are best to eat when you are planning on losing weight. Bananas are best for gym freak people. Best form of fruits to get maximum health benefits is their raw form, but you can also have them in form of juices and smoothies. These drinks are best for summers and it would be better if you do not add artificial sugar to them. So, I would suggest you to make fruits a part of your daily diet and adopt a healthy life style with these healthiest fruits to live a happy and long life.
Read Also: What Are Healthy Fruits And How To Eat Them?