It is undeniable that fruit is a delicious snack that can be added to your diet or a tasty complement to any meal. However, our appetite is limited, and if you are looking for great nutritional energy during a meal or snack, you might wonder what the healthiest fruits truly are.
The Healthiest Fruits to Eat
It is undeniable that fruit is a delicious snack on its own or a tasty addition to any meal. However, if you are looking for great nutritional energy, you might wonder what the healthiest fruits to eat are. Or perhaps you are trying to enjoy more fruit in general and are looking for a place to start. We asked experts and reviewed research to determine the healthiest fruits you can eat.
Guidelines for Eating Fruits
First, we wondered if there were any guidelines to consider when eating fruit, and experts agree that there is only one rule: eat fruit whenever and however you like. “In general, it’s important to consume fruit daily, so have it when it suits you,” says Nicole D’Andria-Rosert, author of the Plant-Based Athlete’s Nutrition Guide.
Experts
Nicole D’Andria-Rosert, author of the Plant-Based Athlete’s Nutrition Guide, and Sue Ellen Anderson-Hynes, founder of 360Girls&Women.
Current Dietary Guidelines
The current dietary guidelines for Americans recommend that adults consume 2 cups of fruit daily on a 2,000-calorie diet, but that doesn’t mean you have to snack on plain strawberries all day. “Adding protein or fat with fruit helps with satiety and can help balance blood sugar levels,” says Sue Ellen Anderson-Hynes, founder of 360Girls&Women. “For example, add fruit to oatmeal, make energy balls using dates, pecans, and coconut flakes, or top pancakes with fruit and nuts.” Below, discover the healthiest fruits you can eat.
Blueberries
Their blue color is not just a feast for the eyes. Anthocyanins are the plant compounds that give these lovely berries their attractive color and anti-inflammatory properties. “They have also been shown to have neuroprotective effects, reducing inflammation in the brain and supporting brain health, including cognition, memory, and mood,” says D’Andria-Rosert. These plant compounds, which serve as fuel for healthy gut bacteria, along with the fiber content in blueberries, makes them a healthy choice for the gut. D’Andria-Rosert loves adding them to oatmeal, mixing them into roasted blueberry raspberry blends, or sprinkling them on salads.
Apples
Bite into this small fruit for a high fiber content. But don’t skip the skin! While you’ll find this nutrient within the apple, eating it with the skin provides almost double the fiber. The high fiber content makes them particularly filling, so you can throw this sturdy fruit in your bag for a simple, satisfying snack on the go. In addition to being a good gut-friendly nutrient, apples also boast amazing antioxidant activity and have been linked to a reduced risk of chronic diseases like heart disease, cancer, and asthma.
Aki
This national fruit of Jamaica (which can be found in the U.S. in Caribbean food markets) is packed with healthy fats and fiber, and is a good source of iodine. Be sure to only eat ripe ackee from a trusted source, as unripe fruit is toxic. Iodine may help women facing fertility challenges, although more research is needed. “This fruit is eaten more like a vegetable and cooked with herbs and spices,” explains Anderson-Hynes. “It can be served with fried dumplings and fried plantains and/or in an ackee and salted fish dish—the national meal of Jamaica.”
Watermelon
Watermelon is recognized for its refreshing juiciness and hydration properties…
Watermelon, with its high water content that keeps you hydrated, is also full of nutrients like vitamins A and C. These vitamins have antioxidant properties, meaning they can combat free radicals that cause cell damage and disease. Watermelon also contains other antioxidants, including carotenoids, lycopene, and cucurbitacin E. Always rub the watermelon before cutting to remove any potential contaminants on the rind, then eat it raw, blend and freeze it to make granita, or enjoy slices sprinkled with fresh lemon juice and ground sumac.
Kiwi
You might want to eat kiwi an hour or two before bed, according to Dandrea-Russert, noting a study conducted on 24 participants who ate the fruit before bedtime for four weeks and were found to fall asleep faster and have deeper and more efficient sleep. More research is needed, but Dandrea-Russert suggests that kiwi’s effects on enhancing sleep may relate to its serotonin content, a precursor to melatonin, or the fiber in kiwi that has also shown benefits for good sleep.
Strawberries
A mere serving (100 grams) of these juicy red fruits contains about 80% of the recommended daily value of vitamin C, which is an important antioxidant for immune and skin health. Add a few extra strawberries to your oatmeal, yogurt, or afternoon snack bowl during cold and flu season to help ward off or lessen symptom duration.
Avocado
Like acai, avocado is packed with healthy fats and is a great source of fiber (one avocado contains about 14 grams of fiber!) and boasts more than double the potassium found in bananas. “Avocado is associated with maintaining healthy blood pressure, weight management, and keeping you satisfied at meals by slowing the rate at which food leaves the stomach,” says Anderson-Heinz. Avocado also contains the highest amount of glutathione, an antioxidant that appears to have cancer-fighting properties. Creamy avocado slices are a delicious addition to fresh salads, toast, tacos, and more. Or blend the fruit into a healthy chocolate mousse.
Lemon
You might consider substituting regular water for lemon water: just one ounce of the citrus can provide around 13% of your daily vitamin C needs. Consuming fruits high in vitamin C has been shown to reduce the risk of heart disease. The white part or inner peel of lemon contains a type of soluble fiber called pectin, which is also linked to heart health. Lemon juice may also protect against kidney stone formation, but more research is needed. Add lemon slices, fresh lemon juice, or preserved lemons to anything that could use a zesty touch, like pasta, salad dressings, and other dishes.
Cherries
When you see deep colors in fruit, like the dark red of cherries, you should think immediately of its powerhouse antioxidant content!” says Dandrea-Russert. “Both sweet and tart cherries have plenty of antioxidants, so choose whichever you enjoy more or have on hand. Frozen cherries work well when they are out of season.” Studies suggest cherries have anti-inflammatory effects, and tart cherry juice can reduce pain and speed recovery after exercise. Like kiwi, cherries may also support good sleep by increasing melatonin levels to improve sleep duration and quality.
Bananas
It may get a bad reputation due to its high sugar content, but the nutritional profile of bananas far outweighs their natural sweetness. They are a good source of potassium and magnesium (among other things), and also provide resistant starch (gut health friendly), which works similarly to dietary fiber. This type of starch has been shown to improve insulin sensitivity and reduce inflammation in women with type 2 diabetes.
Berries
Blackberries
Despite their small size, blackberries are distinguished by a high quantity of fiber: just one cup contains nearly 8 grams. A diet rich in fiber (at least 28 grams daily, according to the FDA) is associated with lower cholesterol, regular bowel movements, normal blood sugar levels, and healthy gut bacteria, to name just a few benefits. Blackberries are also a great source of vitamin K and manganese, which are vital for healthy bones and a good immune system. Enjoy them mixed in a salad, blended in a smoothie, or even sprinkled on a slice of bread spread with goat cheese.
Dates
Dried dates add a caramel-like sweetness to everything from dinner to dessert. Their natural sugars are also a great source of energy. Dates contain fiber and have been shown to benefit digestive health by promoting regular bowel movements. Sweet, sticky dried fruits also provide many flavonoids, carotenoids, and phenolic acid, which are types of antioxidants that may help prevent the development of certain diseases. Try date sugar in baked goods, or enjoy hollowed-out dates stuffed with nut butter, or chop them and add them to soups, rice dishes, and more.
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