The best healthy fruits in 2020

The best healthy fruits in 2020 - Eating more fruit is an excellent way to improve overall health and reduce the risk of disease.

Fruits are an excellent source of essential vitamins and minerals, and are rich in fiber. Fruits also provide a wide range of antioxidants that improve health, including flavonoids.

Eating a diet rich in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation and diabetes. Citrus fruits and berries can be especially powerful in preventing diseases.

A 2014 study classified "powerful" fruits and vegetables because of their high nutrient density and low calories. Lemons came to the top of the list, followed by strawberry, orange, lime and pink and red grapefruit.

In this article, we analyze the nutrition and the many and varied health benefits of these and other fruits that you can find in the supermarket.

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 eliminate free radicals in the body that can damage the body's cells and cause diseases, such as cancer.

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 of a 48 g of lemon contains the following nutrients in grams (g) or milligrams (mg):

11 calories
3.31 g of carbohydrates
49 mg of potassium
18.6 mg of vitamin C
3 mg calcium
0.1 g fiber

How to eat lemons

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

2. strawberries

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

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

In one study, women who ate 3 or more servings per week of strawberries and blueberries, 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 of carbohydrates
1.1 g of fiber
9 mg calcium
7 mg of magnesium
83 mg of potassium
31.8 mg of vitamin C
Strawberries also contain thiamine, riboflavin, niacin, folic acid and vitamins B-6, A and K.

Read more about strawberries.

How to eat strawberries

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

 

3. Oranges

Oranges are a sweet and round citrus fruit full of vitamins and minerals.

Oranges are among the richest sources of vitamin C, with a medium fruit that provides 117 percent of a person's daily vitamin C value.

An orange of 141 g also contains the following nutrients:

65 calories
16.27 g of carbohydrates
3.4 g of fiber
61 mg 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 the function of the immune system. Increases immune function by helping the body absorb iron from plant-based foods.

The human body cannot produce vitamin C by 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 eliminate them from the colon.

Oranges also provide the following healthy vitamins:

Vitamin A, which is an important compound for healthy skin and eyesight
B vitamins, including thiamine and folate, which help maintain the health of the nervous and reproductive systems and help create red blood cells.
Read more about the benefits of oranges.

How to eat oranges

People can eat oranges on their own as a refreshing snack or by drinking a cup of pure orange juice. Juice orange juice at home or choose a type of fresh juice that the labels indicate is out of focus.

People can also grate the orange peel in a salad, yogurt, or a topping to add an extra flavor.

4. Lyme

Lemon is a citrus fruit that provides a host of health benefits.

Like other citrus fruits, lemons provide a healthy dose of vitamin C. They also have similar health benefits, antibacterial properties, and antioxidants.

Single lime juice provides the following nutrients:

11 calories
3.7 g carbohydrates
6 g of calcium
4 mg magnesium
51 mg of potassium
13.2 mg of vitamin C.
Read more about the benefits of lime and lime water here.

How to eat lime

Lyme works well in delicious foods. Try adding juice or grated lime peel to taste salad dressings or rice dishes. Otherwise, add lime juice and add it to hot or cold water for a refreshing drink.

5. Grapefruit

Grapefruit contains flavonoids, which can help protect against some types of cancer, infections, and obesity.
Grapefruit are sour fruits filled with healthy vitamins and minerals. Grapefruit can be pink, red, or white.

Half of the grapefruit contains the following nutrients:

52 calories
13.11 g carbohydrates
2.0 grams of fiber
27 grams of calcium
11 g of magnesium
166 g potassium
38.4 g of vitamin C.
Flavonoids in grapefruit can help protect against some types of cancer, inflammation and obesity.

A review study indicates that compounds called Furanocomarin found in grapefruit can help protect against oxidative stress and tumors and may support healthy bones.

Some research from this review indicates that grapefruit furanocomarin may have anti-cancer properties, which may be particularly effective against breast, skin, and leukemia. Researchers still need more studies in animals and humans to confirm these characteristics.

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

Read more about the benefits of grapefruit.

How to eat grapefruit

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

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6. Blackberries

Like other berries, berries contain health-promoting anthocyanins.

Blackberries contain many seeds, so they are high in fiber. This means they can help improve bowel health and heart health.

Half a cup of berries contains the following nutrients:

31 calories
6.92 g carbohydrates
3.8 g fiber
Calcium 21 mg
14 mg magnesium
117 mg of potassium
15.1 mg of vitamin C.
Read more about blackberries here.

How to eat blackberries

People can eat fresh black berries, add them to yogurt for breakfast or dessert, or add frozen black berries to juices.

7. Apples

Apples make a quick and easy addition to the diet. Eat it with the skin to get the most health benefits.

Apples are high-fiber fruits, which means that eating them can enhance heart health and promote weight loss. Pectin in apples helps maintain good bowel health.

One medium apple contains the following nutrients:

95 calories
25.13 grams of carbohydrates
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, some types of cancer and diabetes.

Apples also contain high levels of quercetin, which is flavonoids that may have anti-cancer properties.

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

Read more about apples.

How to eat apples

Raw apples make a great snack, combine them with almond butter and help balance protein and fat. People can also add raw or cooked apples to milk, or use apples for cooking.

8. Pomegranate

Many people consider pomegranate a "superfood." It contains a high content of antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.

Eat pomegranate with seeds to get the benefits of fiber.

The raw pomegranate contains:

234 calories
52.73 grams of carbohydrates
11.3 grams of fiber
666 mg of potassium
Calcium 28 mg
28.8 mg of vitamin C.

Pomegranate contains 46c mcg of regular vitamin Vitamin K recommended for 80 mcg. This vitamin is necessary for strong bones and healthy cells.

Recent reviews of pomegranate health benefits show that it has anti-inflammatory effects and may help protect against brain-related illnesses, such as Alzheimer's and Parkinson's. This may be because pomegranates contain high levels of polyphenols.

The research discussed in this review also shows that pomegranates may limit the development of meningococcal cancers.

Read more about the benefits of pomegranate juice.

How to eat pomegranate

Pomegranate can make a great addition to salads, couscous or rice foods. Pomegranate is delicious, so people can add it to yogurt and fruit salads.

9. Pineapple

Pineapple is a pineapple that can help reduce inflammation and improve the quality of meat.

Pineapple contains a functional compound called bromelain, which many people consider to be nutritious for health reasons.

The National Institutes of Health and Health says bromelain can help reduce rhinitis or sinusitis. However, scientists need more research into its utility for the treatment of osteoarthritis and the cause of prostate cancer.

Pineapple contains manganese, which is used by the body to build bones and tissues. The average area of ​​pineapple contains the following nutrients:

42 calories
11.00 g carbohydrates
1.2 grams of fiber
92 mg of potassium
40.2 mg of vitamin C.
Alli 11 mg
Read more about the benefits of pineapple, pineapple or the benefits of bromelain.

How to eat pineapple

People can enjoy the fresh pineapple alone or in a fruit salad. They can also use pineapple to make tropical salsa or add it as a crust on fish tacos. Try adding pineapple to the juice.

10. The queen

Bananas are rich in potassium, which helps the body control heart rate and blood pressure.
Bananas are known for their high potassium content. The average dose contains 422 mg of the recommended adult dose of 4,500 mg of potassium. Potassium helps the body control the heart rate and high blood pressure.

Bananas are also a good source of calories, like bananas contain 105 calories and 26.95 grams of carbs.

3.1 g of regular bananas can help with regular bowel movements and stomach problems, such as ulcers and colitis.

The average banana also contains the following nutrients:

1.29 g protein
6 mg of calcium
Magnesium 32 mg
10.3 mg vitamin C.
Read more about bananas.

How to eat bananas

Banana is a good fruit used in thick season. People can also use it in bread as a real taste or baking bananas or herbs.

11. Avocado

Many people call avocado as a superfood because of their health risks.

Avocado is rich in oleic acid, a soluble substance that helps lower blood cholesterol levels. Maintaining a healthy cholesterol level with healthy fats can reduce the risk of heart disease and stroke, according to the American Association of Haurobians.

Like bananas, avocado is rich in potassium. It also contains lutein, an anti-inflammatory drug that is essential for healthy eyes and skin.

The avocado half contains the following nutrients:

161 calories
2.01 g protein
Carbohydrates 8.57 g
6.7 g of fiber
12 solid chalk
Magnesium 29 mg
487 mg of potassium
10.1 mg of vitamin C.
Avocado also contains folic acid, vitamin A, and beta-carotene.

How to Eat Avocado

People can add avocado to salads, or mix it with lemon, garlic, and tomatoes to make guacamole. Prepare avocado in juice or broth, or use avocado instead of other flavors in bread.

12. Flowers

The blue-green extracts are another supplement that can offer many health benefits.

Like berries, grapes contain anthocyanins, which have antioxidant properties. For this reason, they can protect you against heart disease, stroke, cancer and other diseases.

The floral juice also contains petrostilbene, a compound that can help prevent plaque growth from tuberculosis.

Half a cup of blueberries provides the following nutrients:

42 calories
10.72 grams of carbohydrates
1.8 grams of fiber
4 mg of calcium
57 mg of potassium
7.2 mg of vitamin C.

How to eat blueberries

Fresh or frozen fruit juices are a great addition to breakfast cereals, lemonade, milk or juice.

Summary

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

By eating fruit, a person gives his body important vitamins, antioxidants and dietary fiber. This can have significant benefits for heart health, digestion, weight management and skin health.

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