10 of the healthiest fruits on the planet

Fruits, like vegetables, are foods that should not be left out of a healthy diet, as their consumption helps prevent various diseases such as heart disease, cancer, diabetes and obesity. The World Health Organization (WHO) recommends consuming at least 400 grams a day to reap its nutritional benefits.

Fruits are rich in nutrients, vitamins and minerals, which are necessary for the proper functioning of the body.

According to the Colombian Ministry of Health, due to the properties of these properties մ fruits and vegetables reduce cholesterol levels, improve intestinal transit, lower blood sugar levels, help eliminate toxins, increase satiety, avoid overeating. , which leads to overweight and obesity.

The American Heart Association and other international organizations recommend eating at least five servings of fruits and vegetables a day as part of a balanced, healthy diet. Various studies have analyzed the benefits of hundreds of fruits,: they are 10 of the healthiest on the planet, according to some studies.

1. Grapefruit

In addition to being a good source of vitamins and minerals, it is known for its ability to lose weight and reduce insulin resistance. For example, in a study of 91 people, those who ate half a grapefruit before eating lost 1.3 kilograms more weight than those who did not.

Portal: Healthline: shows that the same study concluded that the group that ate grapefruit had a significant decrease in insulin levels և insulin resistance. Grapefruit also lowers cholesterol and helps prevent kidney stones.

2. Avocado

This fruit is low in carbohydrates, consisting mainly of healthy fats, mainly oleic acid, a monounsaturated fat, which is associated with reduced inflammation and heart health.. In addition to containing healthy fats, avocados are rich in potassium, fiber and magnesium. Whole avocado provides 28% of the RDI for potassium. Adequate potassium intake is associated with a lower risk of lowering blood pressure: stroke.

3. Blueberries

They are rich in fiber, vitamin C, vitamin K and manganese, as well as high levels of antioxidants that can reduce the risk of chronic diseases such as heart disease, diabetes and Alzheimer’s disease.. A study has shown that regular consumption of blueberries can increase the body’s natural good cells, which help protect against oxidative stress and viral infections.

“In addition, the antioxidants contained in blueberries can have a protective effect on the brain. For example, the use of blueberries has been shown to improve memory in the elderly.

4 apples

They contain a lot of fiber, vitamin C, potassium և vitamin K և from some B groups. Studies show that apple cider vinegar can improve heart health, reduce the risk of type 2 diabetes, Alzheimer’s disease.r. The antioxidant activity of this fruit is also associated with an increase in bone density during laboratory studies of animals.

5. Strawberries

Strawberries are very nutritious. They are distinguished by the content of vitamin C, manganese, folic acid and potassium. Compared to other fruits, strawberries have a relatively low glycemic index, which is why they do not have a greater effect on sugar. They have potent antioxidant power, which can reduce the risk of developing chronic diseases. Laboratory studies in animals have shown that strawberries can also help prevent cancer.

6. Lemons

They are especially useful for promoting heart health because of their potential to lower blood lipids: lower blood pressure. Based on the results of animal studies, the researchers also suggested that the plant-based compounds of lemon may help prevent weight gain.

7. Watermelon

It is rich in vitamins A և C. It is rich in antioxidants, including lycopene, carotenoids and cucurbitate E. .

8. Must

This fruit is full of vitamins, minerals, fiber, antioxidants, which have been proven to reduce inflammation and aging of blood vessels. Both of these effects can protect against chronic diseases such as heart disease and cancer.

9. Bananas

Bananas are rich in vitamins and minerals such as potassium. The unique feature of bananas is the carbohydrate composition. Green bananas are mainly composed of resistant starch, which can improve blood sugar control, stimulate satiety. Bananas also contain pectin, which can improve blood sugar control and the digestive system. According to Healthline, “studies have shown that bananas are high in carbohydrates and minerals, making them an excellent source of energy before exercise.”

10. Guava

Guava is rich in fiber, folic acid, vitamin A, potassium, copper and manganese. Guava antioxidants have been shown to protect cells from oxidative damage, suggesting that they may help reduce the risk of chronic disease. This fruit is an excellent source of pectin, which helps digestion and can help prevent colon cancer.

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