The Top Ten Fruits To Eat
Sadly, many people do not eat enough fruit and yet including plenty of fruit in your diet can be a delicious and tasty way to better health.
Fruit is an excellent source of different vitamins, antioxidants and fiber. .
Here are our top ten suggestions...
1. Blueberries
Blueberries are full of antioxidants (especially anthocyanins) known for their heart health and antiaging benefits. Blueberries are rich in vitamin C, vitamin K and fiber. The good news is that they are low in sugar with a low glycemic index and easy to digest.
2. Kiwi
This tropical fruit will help to get your digestion moving while adding in lots of vitamins at the same time - vitamins C and K plus fiber. Just two per day can help relieve constipation due to their fiber and actinidin content. Kiwis are very gentle on the gut.
3. Raspberries
These delicious berries come with plenty of dietary fiber and are an excellent source of vitamin C, manganese and antioxidants. The other plus is that they are low in calories and sugar, the ideal fruit for managing weight while promoting good digestive health.
4. Oranges
We all know that oranges come with plenty of vitamin C (providing as much as eighty percent of our daily recommendation) but that is not all. Oranges also come with fiber, potassium and antioxidants such as flavonoids.
5. Avocados
You might be surprised to learn that avocados are technically a fruit, rich in heart-healthy monounsaturated fats, potassium, B vitamins with plenty of fiber. In addition, they are gentle on the digestive system and almost sugar-free.
6. Strawberries
The good news about strawberries id that they are low in calories and sugar but high in vitamin C, manganese and antioxidants. Their low GI is very helpful for those trying to manage blood sugar levels. And of course they are delicious to eat too!
7. Grapefruit
These are rich in vitamin C, vitamin A and antioxidants - lycopene and flavonoids. In addition, grapefruit contain two polyphenols (hesperidin and narirutin) helping to protect against strokes while being high in potassium helps to reduce blood pressure. A word of warning is that grapefruit can interact with some medications.
8. Apples
We all know the saying "An apple a day keeps the doctor away". While this may be true, there are fruits we have listed that will do a better job. This is because fruits such as apples, melons and pears have a higher water content meaning more bulk and less nutrient density. The downside is that those with IBS may experience bloating and apples can sometimes even trigger allergies.
9. Bananas
Bananas are a great source of potassium, vitamin B6 and the all important fiber helping to support heat health and digestive function. Just be careful to stick to small portions - choosing a small banana or half a large one to avoid too much natural sugar.
10. Grapes
Grapes are rich in antioxidants especially resveratrol to support heart health and provide anti inflammatory properties. Grapes are also a good source of vitamins C and K. Just watch portion sizes as a handful is the ideal serving.
SOURCES:
https://www.waterstones.com/book/how-not-to-eat-ultra-processed/nichola-ludlam-raine/
Exploring the Influence of Gut Microbiome on Energy Metabolism in Humans - ScienceDirect
Written by Jane Chitty
Jane writes for Healing Natural Oils, a producer and retailer of high-quality, all-natural treatments for a variety of conditions as well as a range of beauty products. Apart from writing about those various conditions, she also covers general health, environmental and other subjects of interest. She has lived in Kenya as well as Cape Town, South Africa and spent time in San Diego, USA. She now lives in Somerset, England with regular visits from her far-flung children and grandchildren. She is a keen gardener and enjoys growing fresh fruit and vegetables with her husband on their joint allotment. As a result, there is something available to use in the kitchen virtually all year round. Her regular posts can be found on our blog.