TOP 12 Healthful Fruits

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From Medical News Today

  1. Lemons

Lemons contain vitamin C and other antioxidants that benefit health.

Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.

Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.

Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties.

Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include:

 

vitamin C

folic acid

potassium

pectin

The juice from one 48 g lemon contains the following nutrients in grams (g) or milligrams (mg):

 

11 calories

3.31 g carbohydrate

49 mg potassium

18.6 mg vitamin C

3 mg calcium

0.1 g of fiber

Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A.

Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish. Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat. It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.

 

  1. Strawberries

Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.

Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.

In one study, women who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with lower intake.

Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.

A serving of 3 large strawberries provides the following nutrients:

 

17 calories

4.15 g carbohydrate

1.1 g of fiber

9 mg of calcium

7 mg of magnesium

83 mg of potassium

31.8 mg of vitamin C

Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.

How to eat strawberries

Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.

 

  1. Oranges

Oranges are a sweet, round citrus fruit packed with vitamins and minerals.

 

Oranges are among the richest sources of vitamin C, with one medium fruit providing 117 percentTrusted Source of a person’s daily value of vitamin C.

 

A 141 g orange also contains the following nutrients:

 

65 calories

16.27 g carbohydrate

3.4 g of fiber

61 mg of calcium

14 mg of magnesium

238 mg of potassium

63.5 mg of vitamin C

Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods.

The human body cannot make vitamin C itself, so people need to get this vitamin from their diet. Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.

 

Oranges also provide the following healthful vitamins:

vitamin A, a compound that is important for healthy skin and eyesight

B-vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.

 

How to eat oranges

People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.

People can also grate orange peel into a salad, yogurt, or as a cereal topping to add extra flavor.

 

  1. Limes

Limes are a sour citrus fruit that provide a range of health benefits.

Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties.

 

The juice of one lime provides the following nutrients:

 

11 calories

3.7 g carbohydrate

6 g calcium

4 mg magnesium

51 mg potassium

13.2 mg vitamin C

 

How to eat limes

Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.

 

  1. Grapefruit

Grapefruits contain flavonoids, which can help protect against some cancers, inflammation, and obesity.

Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.

 

Half a grapefruit contains the following nutrients:

 

52 calories

13.11 g carbohydrate

2.0 g fiber

27 g calcium

11 g magnesium

166 g potassium

38.4 g vitamin C

The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.

 

A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors and may support healthy bones.

 

Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. Researchers still need to carry out more studies on animals and humans to confirm these properties.

 

People may wish to see a doctor before adding grapefruit to their diet, as it can interact with certain medications.

 

Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink. Otherwise, people can buy pure grapefruit juice from the supermarket.

 

  1. Blackberries

Like other berries, blackberries contain health-boosting anthocyanins.

 

Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.

 

Half a cup of blackberries contains the following nutrients:

 

31 calories

6.92 g carbohydrate

3.8 g fiber

21 mg calcium

14 mg magnesium

117 mg potassium

15.1 mg vitamin C

 

How to eat blackberries

People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies.

 

  1. Apples

Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.

 

Apples are high-fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.

 

One medium apple contains the following nutrients:

 

95 calories

25.13 g of carbohydrate

4.4 g of fiber

195 mg of potassium

11 mg calcium

8.4 mg vitamin C

Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.

Apples also have high levels of quercetin, a flavonoid which may have anti-cancer properties.

One study found that people who ate whole apples were 30 percent less likely to be obese than those who did not. This can lower the risk for diabetes and heart disease.

 

How to eat apples

Raw apples make a great snack and combining them with almond butter helps balance protein and fat intake. People can also add raw or stewed apples to yogurt, or use applesauce in cooking.

 

  1. Pomegranate

Many people consider pomegranates to be a ‘superfood.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.

 

Eat pomegranates with the seeds to get the fiber benefits.

 

One raw pomegranate contains:

 

234 calories

52.73 g of carbohydrate

11.3 g of fiber

666 mg of potassium

28 mg calcium

28.8 mg vitamin C

One pomegranate also contains 46.2 micrograms (mcg) of the recommended 80 mcg daily allowance of vitamin K. This vitamin is essential for strong bones and healthy blood cells.

 

A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease. This may be because pomegranates contain particularly high levels of polyphenols.

 

Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells.

 

How to eat pomegranate

Pomegranates can make a great addition to salads, or to couscous or rice dishes. Pomegranates are sweet, so people can also add them to yogurt and fruit salads.

 

  1. Pineapple

Pineapple is an exotic fruit that may help reduce inflammation and promote healthy tissue growth.

 

Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits.

 

The National Center for Complementary and Integrative Health state that bromelain can help with reducing nasal inflammation or sinusitis. However, scientists need to carry out more research into its benefits for osteoarthritis and its anticancer potential.

 

Pineapples contain manganese, which the body uses to build bone and tissue. A medium slice of pineapple also contains the following nutrients:

 

42 calories

11.02 g carbohydrate

1.2 g fiber

92 mg potassium

40.2 mg vitamin C

11 mg calcium

 

How to eat pineapple

 

People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make a tropical salsa or add it as a topping on fish tacos. Try adding frozen pineapple to smoothies.

 

  1. Bananas

Bananas are rich in potassium, which helps the body control heart rate and blood pressure.

Bananas are well known for their high potassium content. A medium banana contains 422 mg of the adequate adult intake of 4,500 mg of potassium. Potassium helps the body control heart rate and blood pressure.

Bananas are also a good source of energy, with one banana containing 105 calories and 26.95 g of carbohydrate.

The 3.1 g of fiber in a regular banana can also help with regular bowel movements and stomach issues, such as ulcers and colitis.

 

A medium banana also contains the following nutrients:

 

1.29 g protein

6 mg calcium

32 mg magnesium

10.3 mg vitamin C

Read more about bananas.

 

A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.

 

  1. Avocado

Many people refer to avocados as a superfood because of their healthful qualities.

 

Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. The American Heart Association say that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.

 

Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant which is important for healthy eyes and skin.

 

Half an avocado contains the following nutrients:

 

161 calories

2.01 g protein

8.57 g carbohydrate

6.7 g fiber

12 mg calcium

29 mg magnesium

487 mg potassium

10.1 mg vitamin C

Avocados also contain folate, vitamin A, and beta-carotene.

 

How to eat avocado

People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.

 

  1. Blueberries

Blueberries are another superfood that can provide many health benefits.

 

Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other diseases.

 

Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.

 

Half a cup of blueberries provides the following nutrients:

 

42 calories

10.72 g carbohydrate

1.8 g fiber

4 mg calcium

57 mg potassium

7.2 mg vitamin C

 

How to eat blueberries

Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies.

 

Summary

Fruits come in all shapes and sizes, and different fruits have different health benefits. For the best results, add a variety of fruits to the diet.

By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health.

People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes.

 

Dietary Fiber and Aging

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From Medical News Today

A paper on the study, by researchers at the Westmead Institute in New South Wales, Australia, is published in The Journal of Gerontology.

Lead author Bamini Gopinath, an associate professor in the Institute’s Centre for Vision Research, says the study is the first to look at the link between carbohydrate intake and successful aging. She notes:

“Out of all the variables that we looked at, fiber intake – which is a type of carbohydrate that the body can’t digest – had the strongest influence.”

Dietary fiber is an indigestible substance found in plants like fruits, vegetables, and grains and is an important part of a healthy diet. There are two forms: soluble and insoluble fiber.

Soluble fiber absorbs water and forms a gel. It slows digestion and there is evidence it lowers cholesterol, which helps prevent heart disease. It is found in oat bran, barley, nuts, seeds, beans, peas, lentils, and some fruits and vegetables.

Insoluble fiber appears to speed up passage of food through the gut and adds bulk to the stool. It is found in wheat bran, vegetables, and whole grains.

Prof. Gopinath and colleagues defined successful aging as reaching old age disease-free and fully functional – that is, with “absence of disability, depressive symptoms, cognitive impairment, respiratory symptoms, and chronic diseases (e.g., cancer and coronary artery disease).”

The data covered a total of 1,609 adults aged 49 years and older who were free of cancer, coronary artery disease, and stroke when the study started and who were followed for 10 years.

At the end of the 10 years, 249 (15.5 percent) of the participants achieved what the researchers defined as successful aging status.

Of all the dietary factors they examined – such as total carbohydrate intake, total fiber intake, glycemic index, glycemic load, and sugar intake – the researchers found fiber had the biggest impact on successful aging, as Prof. Gopinath explains:

“Essentially, we found that those who had the highest intake of fiber or total fiber actually had an almost 80 percent greater likelihood of living a long and healthy life over a 10-year follow-up. That is, they were less likely to suffer from hypertension, diabetes, dementia, depression, and functional disability.”

She and her colleagues note that participants who remained consistently below the mid-range of consumption of fiber from breads, cereals, and fruit, compared with the rest of the group, were less likely to age successfully.

 

“These findings suggest that increasing intake of fiber-rich foods could be a successful strategy in reaching old age disease free and fully functional.”

 

The researchers were somewhat surprised to find this strong effect from fiber – if anything, they were expecting to see sugar exerting a greater influence. However, Prof. Gopinath says the absence of a link with sugar could be due to the fact consumption of carbonated and sugary drinks was quite low in this group of older adults.

 

The team suggests the findings should prompt similar studies in other groups to see if they find similar links or discover which mechanisms might explain the connection.

Is Breakfast the Most Important Meal of the Day?

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From Medical News Today

Evidence in support of eating breakfast

Most of the claimed benefits of eating breakfast are primarily derived from observational studies, which cannot prove cause and effect.

 

For example, one 2021 systematic review of 14 observational studies found that those who eat breakfast seven times per week have a reduced risk for:

 

heart disease

diabetes

obesity

high blood pressure

stroke

abdominal obesity

cardiovascular-related death

elevated low-density lipoprotein (LDL) cholesterol.

Again, this particular group of studies can only suggest that those who eat breakfast are more likely to have a reduced risk for the cardiovascular and metabolic diseases mentioned above. It cannot prove that breakfast is what is causing it.

 

However, an analysis of data on over 30,000 North Americans shows that people who skip breakfast may miss out on important nutrients.

 

The most common nutrients those who skipped breakfast fell short on include:

 

folate

calcium

iron

vitamin A

vitamins B1, B2, B3

vitamin C

vitamin D.

What is more, one randomized control trial published in 2017 that included 18 participants with type 2 diabetes, and 18 healthy participants found that skipping breakfast caused disrupted circadian rhythms in both groups.

 

Those who skipped breakfast also experienced larger spikes in blood glucose levels after eating. The authors of the study thus suggested that eating breakfast is vital for keeping our internal clock running on time.

 

Does skipping breakfast cause weight gain?

Although many people report increased feelings of satiety after starting their day off with breakfast, studies suggest that those who omit or consume breakfast both end up with nearly identical total daily calorie intakes.

 

Another randomized control trial carried out over 4 months tested the effectiveness of a recommendation to eat or skip breakfast on weight loss in 309 adults with overweight or obesity trying to lose weight in a free-living setting.

 

At the end of the study, researchers concluded that eating breakfast did not have any significant impact on weight loss compared with not eating breakfast.

 

According to a 2019 review of 13 randomized control trials published in the British Medical Journal, the addition of breakfast may not be a good weight loss strategy. Researchers further added that caution should be used when recommending breakfast for weight loss because it may actually have the opposite effect.

 

However, it is important to note that this review did have limitations. The types of foods consumed were not included, and the studies were not very long in duration. Additionally, researchers cited the need for additional studies to determine the long-term effects of skipping breakfast.

 

Interestingly, another study found that skipping breakfast may actually lower total daily calorie intake by 252 calories. Researchers did note, however, that it decreased the overall diet quality when any meals were skipped.

 

At this time, there does not appear to be any strong evidence that ties breakfast intake to weight gain.

 

Are people who eat breakfast healthier?

According to one 2018 observational study, those who frequently eat breakfast often pay more attention to their overall nutrient intake, regularly participate in physical activity, and adequately manage stress.

 

Conversely, those who skip breakfast tend to have unhealthier lifestyle habits such as frequent smoking and drinking. They also tend to have diets higher in fat, cholesterol, and calories than habitual breakfast eaters.

 

These findings suggest that lifestyle habits may contribute to the overall health status of breakfast eaters, not eating breakfast.

 

Should you eat breakfast?

Because breakfast gives us the opportunity to fuel our body with nutrients, it is an important meal. However, according to recent studies, it may not be the most important meal of the day.

 

Eating breakfast and listening to your hunger cues is very important if you wake up hungry in the morning. However, if you get busy and skip breakfast one day, there is no need to feel guilty.

 

If you habitually skip breakfast, it is important to ensure you are optimizing your nutrient intake at other meals.

 

Certain groups of people, such as fitness professionals or athletes who train early in the morning, may also feel better after eating breakfast.

 

What should you eat for breakfast?

If you enjoy breakfast, begin your day with nutritious foods.

 

Some healthy breakfast foods include:

 

eggs

oatmeal

greek yogurt

berries

whole-grain toast

chia seeds

cottage cheese

avocado

nuts.

Find what works best for you

Recent nutrition research continues to show us that there is no one-size-fits-all approach when it comes to food. What is important when it comes to achieving optimal health is adopting a healthy lifestyle.

 

Ways to improve your health include:

 

get at least 150 minutes of moderate physical activity a week

strength training activities for all major muscle groups two or more days a week

maintain a healthy weight

limit added sugar, saturated fat, and processed food

eat a variety of nutrient-dense foods

pay attention to your body and hunger cues

drink plenty of water

avoid tobacco products and excessive alcohol use

get at least 7 hours of sleep within a 24-hour period.

The bottom line

Although research suggests that breakfast may not be the most important meal of the day, it is still important. It serves as an opportunity to help you fuel your day and provide key nutrients that your body needs.

 

If you choose not to eat breakfast, there is no reason to feel guilty, and there is not much evidence that it can negatively impact your health.

 

What is important is to eat in a way that works best for you while living a healthy lifestyle and ensuring your nutrient needs are being met during your other meals.

 

If you are finding it challenging to meet your nutritional needs, consider speaking with a registered dietitian who can help you navigate through any questions you may have.