The 10 Best Fruits For Your Health
10 Best Fruits For Your Health
Nuts
Walnuts, hazelnuts, almonds, Brazil nuts… Nuts are rich in omega 3 fatty acids, vegetable proteins, fibre, vitamins and minerals (especially magnesium).
According to an American study published in the New England Journal of Medicine in November 2013 and involving nearly 120,000 people followed for 30 years, consuming it every week would also reduce mortality.
Snack on a handful a day, no more, because their caloric intake is still important.
Apple
If the adage “an apple a day keeps the doctor away” is not to be taken literally, it must be recognized that this fruit is excellent for our health.
Low in calories, the apple contains pectin, a soluble fiber known to regulate intestinal transit .
The apple is also rich in flavonoids, antioxidants that would prevent cardiovascular disease by helping to reduce and prevent the oxidation of lipids circulating in the blood and by reducing blood cholesterol levels.
A study dating from 2001 also tends to show that the consumption of apples would also reduce the incidence of acute coronary syndrome , particularly in men. This syndrome includes unstable angina pectoris and myocardial infarction .
In addition, it is rich in vitamins C and K and manganese.
Banana
Rich in potassium, bananas help regulate blood pressure, protect the body from cardiovascular accidents and limit the formation of kidney stones .
Its high fiber content promotes intestinal transit.
A prospective study, conducted among 61,000 Swiss women, demonstrated a link between high fruit consumption and a lower risk of suffering from kidney cancer. Of all the fruits studied, the researchers found the strongest association with bananas. Bananas would also have a beneficial effect on the risk of colorectal cancer , both in women and in men.
Other studies have also demonstrated the benefits of bananas on stomach ulcers, chronic diarrhea, cardiovascular disease, and type 2 diabetes .
Bananas also contain vitamin B6, manganese, vitamin B9, vitamin C, copper, magnesium and potassium.
Orange
The orange would promote an effective immune system , allow the thinning of the blood and fight against constipation .
Several studies have shown that the consumption of citrus fruits, including oranges, is linked to the prevention of certain types of cancer such as esophageal cancer, cancer of the stomach, colon, mouth and pharynx cancer.
Limonoids, antioxidant compounds contained in citrus fruits, have also demonstrated anticancer effects in vitro or in animal models. The high content of antioxidants in oranges would also help reduce oxidative stress, which helps prevent many health problems.
The orange would also be one of the foods demonstrating the greatest association with the reduction in the incidence of cerebrovascular diseases.
Orange is also rich in vitamins C, B1, B5, B9, calcium and copper.
The kiwi
Very rich in vitamin C, the kiwi also contains vitamins K, B9 and E, copper, potassium and compounds with antioxidant properties, which neutralize free radicals , preventing cell aging and certain types of cancer.
A kiwi contains an impressive amount of fiber, which promotes good intestinal transit .
A study carried out in humans demonstrated the cardioprotective potential of kiwifruit. The researchers observed that the consumption of 2 or 3 kiwis per day for approximately 1 month led to a reduction in platelet aggregation as well as a reduction in blood triglycerides, 2 risk factors associated with cardiovascular disease.
Avocado
This fruit native to Central and South America is prized for its tender flesh and its many benefits.
Avocado is indeed a valuable source of vitamins and minerals. It contains vitamins B1, B2, B3, B5, B6, B9, E and K, copper, phosphorus, magnesium, potassium, iron, zinc and manganese!
Avocado also contains many antioxidant compounds as well as dietary fiber.
Although the avocado is very high in fat, it is mostly made up of unsaturated fats (mainly monounsaturated), considered “good” fats for cardiovascular health .
In humans, a study has shown that replacing part of the fat in the diet with avocado for three weeks could lead to a reduction in blood lipids , without reducing the concentration of HDL cholesterol ( “good” cholesterol).
Consumption of avocados also allows better absorption of carotenoids (antioxidants). The better absorption of carotenoids would also be attributable to the fat in the avocado.
On the other hand, several in vitro studies suggest that the avocado would have properties favorable to the prevention of cancer.
Blueberry
Considered a superfood, the blueberry is one of the fruits with the greatest antioxidant capacity.
Flavonoids are the most powerful antioxidants in blueberries . They are involved in the neutralization of free radicals in the body, thus helping to prevent the onset of cardiovascular diseases, certain cancers and various chronic diseases .
Fermented blueberry juice could also contribute to the prevention of neurodegenerative diseases (Alzheimer’s, Parkinson’s) by protecting neurons against oxidative stress.
On the other hand, studies conducted at the University of Montreal have shown that fermented wild blueberry juice has antidiabetic properties.
Pineapple
An exotic fruit known to promote weight loss, pineapple contains vitamins A, B and C, manganese and copper, which makes it an excellent fruit to preserve the immune system, the nervous system and memory .
On the other hand, pineapple contains bromelain, recognized for its anti-inflammatory, antithrombotic, antiplatelet and fibrinolytic properties (allowing to dissolve blood clots).
Studies have also shown that bromelain would cause a reduction in the risk of angina , would exert an action against hypertension and could reduce the risk of coronary infarction and could prove to be an alternative treatment against osteoarthritis .
Pineapple also contains polyphenols and flavonoids, compounds that have antioxidant properties.
Apricot
The apricot is a source of fiber, which, in addition to preventing constipation and decreasing the risk of colon cancer , could contribute to the prevention of cardiovascular diseases , as well as the control of type 2 diabetes and l appetite.
Apricots also contain various antioxidants, particularly phenolic compounds from the flavonoid family, and carotenoids, mainly beta-carotene, which has the ability to transform into vitamin A.
In addition to its richness in fiber, vitamin A and antioxidants, the apricot contains iron, copper, vitamin C and potassium.
Lemon
Lemon is the detox fruit par excellence. Indeed, it would have the effect of stimulating the activity of the kidneys , which favored the elimination of toxins.
Rich in flavonoids, lemon has antioxidant properties that can prevent many diseases such as cancer and cardiovascular disease.
Among other effects observed, two limonoids present in citrus fruits would inhibit the replication of the human immunodeficiency virus (HIV), in addition to inhibiting the activity of the protease of the virus.
In addition, some lemon limonoids demonstrate activity against certain pathogenic fungi .
Lemon is also a natural antibacterial.
