Delicious, tangy and full of vitamins, minerals and healthy nutrients – yes, we are talking about fruits! A super fun fact – did you know that there are approximately 20,000 varieties of food on Earth? Every fruit has its speciality and benefits and adds its own unique set of nutrients to the table. Now we all know that an apple a day keeps the doctor away, but what about all the other fruits – should all fruits be eaten daily? If not, then which fruits should you regularly consume for maximum benefits? Some fruits help to boost up your immunity. Anyhow, during the pandemic, you should self assess with kits ordered from the Government list of approved 2 & 8 providers. At the same time wear masks and stay away from crowded places. Clean your fruits properly before using them. This article will clear this confusion and list 12 super healthy fruits (in order of the alphabet) that you can savour every day.
Most popular fruits
The first and obvious choice – apples – are jam-packed with nutrition. They are rich in both insoluble and soluble fibres, Vitamin C, and plant polyphenols. Consuming apples regularly reduces the risk of stroke, heart diseases, obesity, overweight, and neurological problems. Additionally, apple skin is highly beneficial to cleanse your skin, pores, and gut. The other most common fruit across the world is bananas. There is more to bananas than being a high source of potassium. Bananas contain Vitamin C, Vitamin B6, and magnesium. They also contain calcium and potassium. Also, these are rich in prebiotics (a type of fibre that promotes the growth of good beneficial bacteria in the gut). Another great thing is that you can eat both ripe and unripe bananas and soak up all the benefits! Even if you are planning to test yourself with a self-assessment kit from the Government list of approved 2 & 8 providers, bananas can help you curb the anxiety.
Although, bananas have comparatively high sugar levels. But tests have proved that unripe bananas have a low glycaemic index. The best part is that it has a good type of starch that does not integrate immediately into sugar once you eat a banana. The fructose level in an unripe banana is also low. So, if you are avoiding sugar or are on a diet, you may want to eat unripe bananas. And if you are not obese and want quick energy fruit then you can eat ripened bananas.
Fruits popular with diet planners
Avocado is the most popular fruit with dieticians. Especially people following a Keto diet plan love avocado. Avocados have low sugar levels and are rich in protein, healthy fats, magnesium, potassium, fibre, and vitamins (Vitamin C, Vitamin B6, Vitamin E, and Vitamin K). Regular consumption of avocados aids in weight management reduces cholesterol and supports healthy skin and eyes. Because of all these properties, Avocado helps in keeping you healthy and improves your immune system. If you regularly eat this fruit then be assured you have a good immune system. And hopefully, the results of your tests using kits ordered from the Government list of approved 2 & 8 providers will be negative for the coronavirus.
Berries like blueberries, strawberries, & blackberries are also popular with diet planners and nutritionists equally. It is a fruit that is most popular for its anti-inflammatory and antioxidant properties are berries (blueberries and strawberries). These tiny beautiful fruits have many benefits like keeping the cells healthy, maximizing longevity, and reducing the risk of chronic diseases, type-2 diabetes, obesity, high blood pressure, and certain types of cancer. Test results have shown that blueberries can help in reducing high blood pressure and improve your nervous system.
Other common fruits full of nutrition
Cherries top the list of commonly available nutritious fruits. Cherries contain the two most vital minerals – potassium and fibre – that promote a healthy heart and gut. Additionally, these are rich in melatonin, tryptophan, and serotonin, which boost good mood and sleep. Then we have grapes that are grown in almost every country of the world. Packed with potassium and Vitamin K, grapes are a great source to promote brain and heart health. Although all the varieties of grapes have benefits, red and purple grapes specifically contain higher amounts of resveratrol (a strong antioxidant that fights against cellular damage), almost similar to red wine. You can easily get these fruits from the market around Heathrow, Gatwick, Manchester, Stansted, and Luton.
Limes and Lemons are citrus fruits with very similar nutritional properties. Both of them are rich in Vitamin C and contain multiple antioxidants and flavonoids that prove beneficial to your health. These fruits are common ingredients in numerous food and drink recipes. Both these fruits are safe to consume but only in moderate amounts. Another great citrus fruit with loads of nutrition and vitamin c is orange. Oranges are one of the highest sources of Vitamin C and constitute approximately 91% of the daily vitamins required for a healthy body. The best thing is that you can carry them along anywhere. You can easily get orange juice anytime and anywhere. Even at the airport, you can enjoy the nutrition and taste of orange with packed orange juice.
Vitamin C improves your immunity and is a strong antioxidant. Many tests were conducted in the past that proved that vitamin C if taken in the right quantity can help you fight many diseases including cancer.
The most underrated fruits.
Olives are not the popular choice of fruits. Olives have a high volume of Vitamin E, oleic fat, and copper. This may lower the risk of inflammation, heart disease, type 2 diabetes, overweight, cognitive decline, and obesity. Pomegranate is another most underrated fruit. Pomegranates are also known for their high antioxidant level, pomegranates are rich in lignans, flavonoids, and tannins. All of these have powerful antioxidant and anti-inflammatory profiles and assist in fighting free radicals, thereby reducing your risk of chronic and heart diseases and decreasing inflammation. If you do not like to consume pomegranates owing to their seedy texture, you can always go for a pomegranate juice. It is equally healthy, retains all the properties, and fulfils your daily quota of consuming liquids. Many nutritionists have approved these fruits for various diet plans. Especially for weight loss diet plans.
Some other fruits did not make it to this list, like guava, pears, lychee, kiwi, grapefruits, dragon fruit, passion fruit, peaches, mangoes, etc., not because these fruits lack vitamins, minerals, or nutrients. The sole reason is that these are highly season-specific fruits, and not too many people prefer incorporating these in their daily diet. But if you are one of those few people who love to eat these, more for you! Fruits are better than medicines or nutrition supplements. So eat them daily.