From childhood, the importance of fruits is rooted in us. In India, most religious fasts prescribe a grain detox, but recommend eating large amounts of fresh fruit.
Results from research studies show that a diet high in fruits and vegetables can help reduce the risk of many leading causes of illness and death, such as cardiovascular disease, high blood sugar such as T2D – type diabetes 2, certain types of cancers, and obesity.
“Depending on the characteristics a person is looking for in a fruit – whether it’s higher fiber content, more vitamins like vitamin C, or more minerals like potassium – a fruit can be nutritionally superior to another,” Lisa McAnulty, PhD, professor of nutrition at Appalachian State University says men’s health magazine.
“Because different fruits possess different phytochemicals capable of exerting a wide variety of beneficial health effects, it would be unwise to consume only one type of fruit,” McAnulty told Men’s Health.
If you are looking to adhere to the recommendation to eat an assortment of fruits that most nutritionists and doctors dispense, here is a list of fruits that you should choose at least two types of and have a cup of each except 3 types of vegetables – another cup each day depending on the Centers for Disease Control.
Apples
Grapes
Melons
Appointment
jackfruit
Jujubes
Litchi
Kiwi fruit
Dragon fruit
Peaches
Pears
Cherries
Apricots
Currants
Grapefruit
Strawberries
Oranges
Pomegranates
Guava
Raspberries
Papayas
Plum
elderberry
Figs
Bananas
Mangoes
Watermelon
Cranberries: Although eating any fruit is best, some fruit juices have certain benefits. Cranberry juice is high in potassium, antioxidants, and vitamins C and E. The jury is still out on claims that cranberries help women fight UTIs.
What nutrients does each fruit contain?
The Food Data Center under the United States Department of Agriculture is an integrated data system that provides expanded data on nutrient profiles and links to related agricultural and experimental research. The USDA Nutrient Database lists these healthiest fresh fruit sources for different vitamins and nutrients, compiled in a list by Men’s Health:
Fiber: Raspberries, 8 g per cup
Protein: Passion fruit, 5 g per cup
Calcium: Dates, 96 mg per cup
The iron: Persimmons, 3.75 mg per cup
Magnesium: Dates, 81 mg per cup
Potassium: Guava, 688 mg per cup
Zinc: Blackberries, 0.76 mg per cup
Vitamin C: Guava, 377 mg per cup
Folate: Guava, 81 mg per cup
Choline: Clementines, 21 mg per cup
But isn’t fruit BAD for DIABETES?
According to the UK-based diabetes charity Diabetes.org, everyone should eat more fruits and vegetables, whether you live with diabetes or not. Along with other benefits, the fiber content of fruits is invaluable. Diabetes.org reports that one may think there is an unacceptably high sugar content in fruit. He dispels these misconceptions and says that the sugar in whole fruits does not count as free sugars, so it is NOT a bad sugar. It is the sugar in drinks, chocolate, cakes and cookies, as well as fruit juices and honey that should be avoided as much as possible.
Avoid fruit juices and smoothies because they have most of the coarse fiber removed or already broken down, and you end up consuming large amounts of them in a short time, resulting in extra calories and carbohydrates.
The essential :
Eat lots of fruit. Check with your doctor if certain types of fruit are not recommended for you. Those who have kidney problems and are taking anti-rejection medications due to transplants should avoid grapefruit. Stay informed. And if you have to choose a fruit with the maximum antioxidants and benefits, choose berries – of all kinds.
Disclaimer:The tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or dietitian before starting any fitness program or making any changes to your diet.