Fruits are healthy and one should eat them daily. But most people in the USA eat very less of them. In fact, the daily consumption is less than the recommended allowance of them. Which is the healthiest fruit of the lot?
Fruits and health and the healthiest fruit
Fruits are excellent for overall health. Nutrition experts recommend having them daily. At least 1.5 to 2 cups of fruits are to be consumed daily for improving health. These could be papayas, strawberries, apples, mangoes, citrus fruit, pears, sapotas, berries etc.
Fruits have a lot of antioxidants, vitamins and minerals along with dietary fiber. These help in blood pressure control and reduce after load on the heart. Atherosclerosis, stroke, and heart attack rates are lowered.
They also have a beneficial action on the digestive process and boost brain health. Dietitian Danielle Crumble Smith states that the name of the healthiest fruit is wild blueberries. These contain the highest levels of antioxidants and also have dietary fiber to keep you feeling full longer. Danielle adds:
“From a cognitive standpoint, there are a lot of benefits in terms of memory and some studies show cardiovascular benefits or cancer-fighting compounds,”
“Overall, [they] decrease inflammation.”
Other fruits such as the age old apples have pectin that aid digestion. While citrus fruits and pineapple have vitamin C that boost immunity and skin glow.
Fruit sugars: should one worry?
People worry about the sweetness and sugars of fruits. Fruits have water and are nutrients dense. They can boost your energy when paired with proteins. Thus, you can avoid caffeinated beverages to overcome the afternoon slump.
The sugar in fruits is fructose. It is healthier but having said that, diabetics should be careful of them. They should practice portion control and avoid excessive consumption.
For them, the best fruits to have would be raspberries in the afternoon and along with it take some protein like cheese or yoghurt. This will prevent the surge in blood sugar and keep things under control. Fruit smoothies are equally effective.
But Danielle advises to make the smoothie st home:
“Just because something says 100% fruit … oftentimes that’s not the best choice,”
“Because in that case, all the concentrated fruit tends to be really high in sugar and don’t have any protein to help stabilize blood sugar levels.”
Fats of avocados? Are they unhealthy?
Avocados are a great fruit choice despite the fats in them. They can be a great part of a healthy and balanced diet. Danielle explains:
“People sometimes fear fat, but healthy fats coming from avocados, nuts, seeds, olives, olive oil, fatty fish, they have so many anti-inflammatory benefits,”
According to Danielle,
“Oftentimes fruits and veggies can be great sources of fat-soluble vitamins A, E and K,”
“With fat-soluble vitamins, we need a fat source for our body to be able to actually absorb them. So having an avocado with a salad enhances your body’s absorption of those nutrients.”
They have potassium that lowers blood pressure and blood bad cholesterol. Moreover, they are rich in dietary fiber. This keeps you full longer and helps in blood sugar control.