Top Healthy Fruits you should be eating and others to avoid

“The doctor of the future will no longer treat human frame with drugs, but rather will cure and prevent disease with nutrition.” ---Thomas Edison

Most fruits are good to health, because of their nutrient content as they are packed with compounds that help to combat diseases. Research has shown eating 5 servings per day have helped to reduce risk of heart diseases, diabetes and other illnesses.

Our top healthy fruits include;

• Blueberries

Blueberries are one of the top fruits rich in antioxidants. They have pleasant- sweet taste, low calorie content and low glycermic index.

Research suggests that they are positively good for blood sugar control. The fiber in the fruit forms a gel in the gut that can slow down the release of glucose into the bloodstream.

They also contain phytonutrients which helps to block sugar from being absorbed in the gut wall and into the bloodstream.

Additionally, research suggests that eating blueberries help lower bad cholesterol, slow plaque buildup, soluble pectin fibers while other research suggests that blueberries protect against oxidative stress and dementia.

You can add blueberries to your diet- in form of smoothies, pancakes and cereals.

• Papaya

Papaya has low calorie content. It is loaded with Vitamin A, Potassium, Folate and fiber. It contains Lutein and Zeaxanthin – substances that protect your eyes from age related blindness. It helps in prevention of artherosclerois, diabetes and heart diseases.

It also contains folic acid which is needed for the conversion of a substance called homocysteine. If left unconverted, homocysteine can directly damage blood vessel wall. It is considered significant risk factor for heart attack and strokes.

The antioxidants in papaya fight the cholesterol present in the blood and prevent it from building into plaques that clog the arteries.

The rich fiber content of the fruit breaks down toxic substances into easily absorbable amino acids reducing the chances of heart stroke.

• Grapes

Grapes being one of the world’s healthiest fruit. It has effects on blood lipids, decreasing inflammation, reducing blood pressure according to research. They are also great source of potassium which helps to prevent muscle cramps.

• Pomegranates

Pomegranates are rich in phytonutrients giants with 2 to 3 times as much antioxidant actively.

A research suggested that pomegranates have antiradical properties. They can help protect against cancer, lower blood pressure, improve cholesterol levels, and improve cognitive function.

In One study research, one group drank 8 ounces of grapes for 4 weeks scored higher on memory tests than a control group.

• Apples

Apples have many health benefits. They are excellent source of phytonutrients such as Quercetin . A number of studies have shown that quercetin helps reduce inflammation and counteract asthma and allergy symptoms.

It has been shown to protect brain cells degeneration which could lead to Alzheimer disease.

Research found out that eating apples and other whole food helps to lower the blood pressure. The fiber in it also connected with improvements in cholesterol levels. It is rich in disease fighting compounds flavenoids which reduces the risk of heart diseases. Studies have shown that apple can be incorporated in the weight diet program.

• Avocados

Avocados are known as the world most nutritious food. It contains an excess of 25 nutrients including Vitamin A, Vitamin C, Vitamin E, Vitamin B, Vitamin K, Copper, Iron, Phosphorous, Magnesium, Potassium.

Avocados contain fiber, protein and beneficial petrochemicals such as beta-sitosterol, glutathione and lutein which helps to protect against various diseases and illness.

It is one of the calorie rich foods. This due to the large amounts of fat contents. Approximately 20 times, the average of other fruits. They also contain good amounts of Vitamin C which helps in the production of collagen which is needed for growth of new cells and tissues.

Fruits that are not too healthy especially when eaten in excess because of their high sugar and calorie content include;

• Bananas

Bananas contain 25% sugar. They are good source of potassium.

Bananas contain 150 calories which is about 37.5g of carbohydrates.

Eating more than 3 bananas a day can lead to weight gain. Not good for you if you need to shed extra fat.

• Mangoes

Mangoes contain about 30g of carbohydrates, 26g of sugar. It has about 60 glycermic index. If you like mangoes go for smaller serving.

• Dried Fruit

Most dried fruit are not healthy because the pieces are dried, coated in sugar and treated with chemicals to preserve color and freshness.

Dried fruits are packed with more calories and less water content than the fresh variety.

Research showed drying fruit dramatically reduces the amount of Vitamin C in it.

• Coconut

Coconut is loaded with saturated fat, sugar and calories. People with high cholesterol and heart diseases should stay away from the fruit. Coconut might be unhealthy for you.

• Cherries

Cherries contain high sugar contain 17g of sugar. This makes them poor fruit choice for diabetics’ dieters.

Also, cherries may make you bloated because they are difficult to digest. Instead of going for a pack of cherries instead go for berries, that way you will be satiated without the sugar overload and bloating.

• Corn

Most corn comes in form of GMOs. It is often fed to cows to fatten them up before they are slaughtered fort meat. GMOs not healthy for you.

• Watermelon

This fruit is made up of 92% of water. It contains plenty of fructose which is the natural form of sugar, usually found in fruits.

The high level of fructose in water melon is unhealthy for people hoping to stay fit.

Excessive eating of water melon can cause diarrhea and other digestive problems because of the fructose it contains.

Also, eating excess water melon can increase the level of water in your body, if the excess water is not excreted, it can lead to increase in the volume of the blood leading to swelling in the leg, exhaustion, weak kidneys and many more.

• Lychee

Researchers have found that lychees particularly unripe ones contain a toxin that keeps us from synthesizing glucose that in turn leads to low blood sugar levels which could cause some major problems if you are struggling with your blood sugar.

Final Thought:

Healthy Fruits are packed with abundant nutrients that you need and have low calorie content while the not too healthy fruits have high sugar content coupled with high calorie content.

“What you eat literally become you. You have a choice in what you’re made of. “ --- Unknown