According to EatingWell, here are 10 fruits packed with a huge amount of health benefits! Backed by researchers and other experts in the dietary field, the following fruits are known to increase your fiber count, as they boost your body with crucial antioxidants and vitamins.
1. BLUEBERRIES
These fruits are considered a nutritional powerhouse. They contain plant pigments that give them a blue/purple color and act as antioxidants that kill the body’s unstable molecules that may increase the risk of cancer and other diseases. Blueberries are also rich in numerous minerals and vitamins, including vitamin C, vitamin K, and manganese. They are a rich source of soluble fiber, important in reducing heart disease that also help in blunting glucose spikes in people with blood sugar difficulties.
2. APPLES
EatingWell informs us that “Apples have many anti-inflammatory and antioxidant (cell damage prevention) properties that have been shown to reduce the risk of many chronic diseases such as cardiovascular disease, diabetes, and cancer.” They are also rich in soluble and insoluble fiber leading to supportive gastrointestinal health and helping you to feel full.
3. ORANGES
Popularly known for being very high in vitamin C, other nutrients in this fruit include potassium, calcium, iron, vitamin E, and varying B vitamins. Vitamin C provides help in building collagen (a major abundant protein used to make connective tissue and a major component of bone, skin, muscles, cartilage, and tendons.
4. PRUNES
Dried fruits, especially prunes, are also extremely beneficial as a source of your body’s nutrients. With their high fiber content, they help to bulk stool content making it easier to go to the bathroom. This fruit is also high in vitamin K content, which develops certain proteins needed for bone building and blood clotting. Studies show that eating prunes helps with preventing bone loss.
5. RASPBERRIES
Raspberries has the highest amount of fiber of all of these fruits, containing 32% of your Daily Value or 8 grams per cup. Fiber is critical to your diet for weight management, reducing the risk for diabetes and heart disease, keeping your gut healthy, and blood sugar levels steady. Raspberries also regulate numerous bodily functions such as muscle and nerve function, protein development, blood pressure control, and blood sugar control.
6. BLACKBERRIES
With almost 8 grams per cup, this fruit is equally as high in fiber as raspberries. It is known for being a higher source of antioxidants, manganese, vitamin A, vitamin E, vitamin K and copper. Like blueberries, blackberries also contain antioxidants that preserve the decaying of cells.
7. BANANAS
Contributing to better weight management and reduced possibility for obesity, bananas are high in dietary fiber which helps keep food in your stomach longer. The fruit is also very high in potassium needed by the body which is essential in keeping blood pressure under control and reducing the stroke risk when found with a reduced sodium intake.
8. TOMATOES
EatingWell informs us, “While tomatoes are typically associated with vegetables because we typically eat them in savory preparations, they are considered a fruit.” Along with a huge amount of vitamin A, and vitamin C and potassium, they are rich in antioxidants and the production of the plant pigments producing the color red. Tomatoes also reduce the risk for heart disease and certain cancers.
9. WATERMELON
Again, with a high dose of the production of the color red, here is one of the most hydrating of fruits containing 92% of its flesh to water. Eating this fruit helps relieve sore muscles after exercise, due to its potassium content. It is one of the best fruits for supporting healthy blood pressure.
10. AVOCADOS
Avocados supply rich in fat-soluble vitamins, such as vitamins E and K. These vitamins support healthy hair, skin, nails, and cell membrane permeability. Avocados are rich in water-soluble vitamins such as vitamin C and many B vitamins that help support the immune system and eye health. Our expert nutritionist from Pritikin Longevity Center says “They are also great sources of healthy, polyunsaturated omega-3 fats and monounsaturated fats, which are used to replace saturated fats, and have been shown to reduce cardiovascular disease and improve blood sugar control.”
A 2022 study published in the Journal of the American Heart Association found that “eating avocados can be beneficial for lowering LDL (bad) cholesterol levels, helping keep the arteries clear and positively benefiting heart health.”
