The ten healthiest fruits

These fruits are very healthy, they give you the best nutrients, and also reduce the risk of deadly diseases such as cancer, diabetes and cardiovascular disease. In addition to a brief description, it is also indicated how to consume the fruits in your daily diet.

Apricot

Contains: Beta-carotene, which helps prevent damage from free radicals and also protects the eyes. The human body also converts beta-carotene into vitamin A, which can protect you from some types of cancer, especially of the skin. An apricot contains 17 kilocalories, no fat and 1 gram of fiber. You can eat them dried, but if you prefer fresh, buy them while they are still firm; as they soften they lose nutrients.

Avocado

Contains: Unsaturated fats which help lower cholesterol levels. The avocado also contains many minerals such as iron and a large dose of dietary fiber. Half an avocado contains 81 kilocalories, 8 grams of fat and 3 grams of fiber. Try a few slices of avocado instead of mayonnaise on your next burger.

Raspberry

Contains: Ellagitannins, which help prevent the growth of cancer cells. Raspberries also contain a lot of vitamin C and dietary fiber, which prevent high cholesterol and heart disease. A cup of raspberries contains approximately 60 kilocalories, 1 gram of fat and 8 grams of dietary fiber. Try yogurt or oatmeal with fresh raspberries.

Mango

Contains: An average mango contains 57mg of vitamin C, which is approximately equal to the daily recommended amount. This antioxidant helps prevent arthritis and ensures faster healing of wounds and is also very good for the immune system. A mango contains 135 kilocalories, 1 gram of fat and 4 grams of dietary fiber. Use mango over leafy greens, as a bonus your salad will taste like dessert!

Melon

Contains: Vitamin C and beta-carotene, both very strong antioxidants that help protect cells against so-called free radicals. In addition, half a melon contains 853mg of potassium – almost twice as much as in a banana – which helps to lower blood pressure. Half a melon contains 97 kilocalories, 1 gram of fat and 2 grams of dietary fiber. Cut the melon into cubes and freeze them, then use them in iced drinks.

Cranberry Juice (Cranberry)

Helps prevent bladder infections by stopping harmful infections from developing. One cup contains 144 kilocalories, 0 grams of fat and no dietary fiber. Buy 100 percent juice concentrate and use it to decorate your dessert, without the use of sugar.

Tomato

Contains: Lycopene, one of the most powerful carotenes, acts as an antioxidant. Research has shown that tomatoes, when consumed daily, reduce the risk of bladder, stomach and colon cancer by half. A tomato contains 26 kilocalories, no fat, and 1 gram of dietary fiber. Mix fresh tomato slices with olive oil, because lycopene is best absorbed by the body when eaten with a little fat.

Raisins

These small fruits are a great source of iron, which ensures that oxygen is better transported within the blood vessel system, something that many women are deficient in. Half a cup contains 218 kilocalories, no fat and 3 grams of dietary fiber. Sprinkle raisins into the oatmeal bran or cereal breakfast, for women the iron levels can be kept replenished during the monthly blood loss.

Figs

These fruits are a good source of potassium and dietary fiber, figs also contain vitamin B6, which is responsible for mood-boosting serotonin, it lowers cholesterol levels and ensures good fluid retention. Taking the pill reduces vitamin B6 in the body, so if this form of contraception is used, make sure to supplement this deficiency. A fig contains 37 to 48 kilocalories, no fat and 2 grams of dietary fiber. Fresh figs go well with a pork fillet, while the dried variety can be eaten as a snack.

Lime

These are a source of vitamin C. A fruit contains 2 kilocalories, no fat or dietary fiber. They are excellent to use on salads, fish, beans and vegetables for a fat-free added flavour.

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