We all know that to maintain a healthy diet, we need ample servings of fruits and vegetables. But how much is enough, and which fruits should we be eating?
Ideally, men and women should eat about two cups of fruit each day. This can mean two cups of regular fruit or 100% fruit juice, or one cup of dried fruit for your daily intake. In addition, eating the whole fruit is often a better option than picking up a bottle of orange juice or juicing at home. You still get the same vitamins and minerals, but just drinking fruit juice doesn’t provide the fiber you need, and juice absorbed without that fiber can cause a spike in your blood sugar levels. Eating more whole fruits can lower your risk of type-2 diabetes.
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Keeping in mind your health and well-being, we’ve listed 10 fruits that are you absolutely have to include in your diet in order to avoid deadly diseases.
- Pomegranates
According to Livestrong, men are at a higher risk for heart disease than women. They also need to think about the possibility of prostate cancer. According to the publication, eating pomegranates frequently can help to lessen the risk of either health condition. The antioxidant compounds found in pomegranates can also help alleviate erectile dysfunction, or even prevent it altogether.
- Apples
Each medium-size apple is packed with 17% of the fiber we need each day and is helpful to maintain colon health, among other things. Apples also contain anti-allergy compounds.
- Grapes
Grapes are vitamin powerhouses that contain vitamins A, C, and B6. In addition, they can help you replace the energy you lost during your gym session by helping your body produce more glycogen.
- Cherries
The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines, and there are no side effects.
The more tart the cherries, the better they’ll help to alleviate aches and pains. That’s because they have the highest levels of anthocyanins 1 and 2, which block enzymes associated with inflammation.
- Blackberries
Any berries are great for your health. Blueberries and blackberries have nutrients that may enhance brain functioning and improve your memory. They’re loaded with antioxidants that can help prevent cancer.
In addition, blackberries can help push cholesterol through your system before it’s absorbed by your bloodstream.
- Papaya
Eating some of this tropical fruit that is extremely common in Indian households has been linked to relieving gas from indigestion. On top of that, it also contains few calories but a ton of vitamin C.
To make sure you’re picking a good one, look for a papaya that is mostly yellow and yields slightly to pressure — a bit like a ripe peach.
- Mango
Mangoes have five times more vitamin C than oranges, are loaded with fiber, and their sugars are absorbed slowly compared to other fruits, which is better for your blood sugar levels.
- Bananas
Bananas and their famed levels of potassium are great for staving off muscle cramps. Potassium is also good for bone health and for maintaining your blood pressure.
Think you’re eating too much salt? Grab a few bananas along the way. “Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure,” WebMD states.
- Grapefruit
Eating grapefruit regularly can act as a slight appetite suppressant, and has been proven to help people lose a few pounds over the course of a couple of weeks. It’s also known to help reduce the risk of certain types of cancer and lower blood pressure.
- Watermelon
Not only does watermelon hydrate you in summers, but its high content of beta carotene and lycopene is good for your heart. It’s also high in citrulline, which is converted into arginine in the body.
