It is a generally accepted belief that fruit has numerous health benefits and should be consumed on a regular basis as part of a healthy lifestyle. To add credibility to the aforementioned claim, we will explore the benefits of 10 ‘super fruits’. This list is only a small sample of fruit options that can be found in abundance throughout the world. Most, if not all, fruit can generally be considered highly nutritious due to its high concentration of vitamins, minerals, and other beneficial compounds, such as fiber and phytonutrients.
1. Blueberries – rich in antioxidants, vitamins, including vitamin C and fiber.
2. Kiwifruit – an excellent source of vitamin C and dietary fiber.
3. Guava – high in vitamin C, fiber, and various antioxidants.
4. Papaya – contains vitamin C, vitamin A, and digestive enzymes.
5. Oranges – well-known for its high vitamin C content and fiber.
6. Strawberries – packed with vitamin C, antioxidants, and fiber.
7. Watermelon – a hydrating fruit with vitamins A, C, and B-complex.
8. Pomegranate – rich in antioxidants and vitamin C.
9. Avocado – while technically a fruit, it’s a good source of healthy fats, fiber, and various nutrients.
10. Apples – provide dietary fiber, vitamin C, and various antioxidants.
The nutritional quality and density of fruits will depend on factors like ripeness and growing conditions. Incorporating a variety of fruits into your diet is a great way to ensure that you get a wide range of nutrients necessary for the body’s optimal health. Let’s explore some of these health benefits.
You may have noticed a common characteristic about each fruit. That characteristic is Vitamin C. It is one of the most important nutrients that the body needs to maintain optimum health. The human body is designed to repair itself, to rebuild cells, to fight off viruses and to maximize functionality. When looking at some of the roles it plays, it could almost be called a ‘Super Vitamin’! For example, it supports the entire immune system by enhancing the body’s ability to defend itself against infections. It does this by neutralizing free radicals that roam around in the body attacking healthy cells. Vitamin C is also crucial in the production of collagen, which is a necessary protein for healthy skin, cartilage, tendons and ligaments. So as you can see, if there is a deficiency in this vitamin, the body will have a difficult time remaining healthy.
Another commonality between the above mentioned fruits is that they are all packed with phytonutrients and fiber. Although phytonutrients are not an essential nutrient, meaning our bodies don’t need them to function, their job is an important one. They fight against free radicals in the body. In doing so, it protects healthy cells allowing them to thrive. It also has an anti-inflammatory effect that helps to lower the risk of arthritis and other inflammatory conditions. It is sometimes necessary for inflammation to occur in the body to help with the healing process, but too much inflammation is harmful. Phytonutrients are necessary for that delicate balance to occur. I think we can agree that consuming fruits and vegetables with a high concentration of this nutrient is just as important as the essential nutrients. Phytonutrients are found in abundance in colorful fruits and vegetables. So the next time you’re in a supermarket or farmer’s market, load up these these little gems that are chock full of natural health benefits.
Incorporate more fruit by adding it to cereal, eating it as an in between meals snack, and mixing it in a smoothie. Ideas for enjoying the powerful benefits of fruit are virtually unlimited! Try the recipe below for a refreshing fruit salad!
Nutritious Fruit Salad:
1 cup Mandarin Orange slices
1 cup Blueberries
1 cup Strawberries(sliced in quarters)
1 cup red grapes
1 cup Kiwi(sliced)
Mix the juice of one lime with honey to taste and drizzle over the fruit mixture. (optional) Any seasonal fruit will work in this recipe. Explore and enjoy!
Eat, Drink and Be…
M. M.
**The content of this post is for informational purposes only and is not intended for medical advice.**
Fight Disease With Food 