10 of the healthiest fruits on the planet

Fruits, like vegetables, are foods that should not be missing from a healthy diet, since their consumption helps prevent various diseases such as heart disease, cancer, diabetes and obesity. The World Health Organization (WHO) recommends consuming at least 400 grams daily to obtain its nutritional benefits.

Fruits are special in providing nutrients, vitamins and minerals, which are essential for the proper functioning of the body.

According to information from the Colombian Ministry of Health, thanks to these properties and content, fruits and vegetables reduce cholesterol levels, improve intestinal transit, lower blood sugar levels, contribute to the elimination of toxins, increase feeling of satiety, avoiding excessive consumption of food, which leads to overweight and obesity.

The recommendation of the American Heart Association and other international organizations is to consume at least five servings of fruits and vegetables a day as part of a balanced and healthy diet. Various studies have analyzed the benefits of hundreds of fruits and these are 10 of the healthiest on the planet, according to some research.

1. Grapefruit

In addition to being a good source of vitamins and minerals, it is known for its ability to aid weight loss and reduce insulin resistance. For example, in a study of 91 people, those who ate half a grapefruit before meals lost 1.3 kilograms more weight than those who did not.

The portal health line indicates that the same study concluded that the group that ate grapefruit had a significant reduction in insulin levels and insulin resistance. Eating grapefruit also lowers cholesterol levels and helps prevent kidney stones.

2. Avocado

This fruit is low in carbohydrates and made up mostly of healthy fats, primarily oleic acid, a monounsaturated fat linked to reduced inflammation and heart health. In addition to containing healthy fats, avocados are loaded with potassium, fiber, and magnesium. A whole avocado provides 28% of the RDI for potassium. Adequate potassium intake is associated with lower blood pressure and a lower risk of stroke.

3. Blueberries

They are rich in fiber, vitamin C, vitamin K, and manganese, as well as having high levels of antioxidants, which can reduce the risk of chronic diseases, such as heart disease, diabetes, and Alzheimer’s. One study also found that consuming blueberries regularly can increase natural good cells in the body, which help defend against oxidative stress and viral infections.

“In addition, the antioxidants in blueberries may have a protective effect on the brain. For example, consumption of blueberries has been shown to improve memory in older adults.

4 apples

They contain lots of fiber, vitamin C, potassium and vitamin K and some of the B group. Research suggests that the antioxidants in apples may promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer’sr. The antioxidant activity of this fruit has also been linked to increased bone density in animal and laboratory studies.

5. Strawberries

Strawberries are highly nutritious. They stand out for their content of vitamin C, manganese, folate and potassium. Compared to other fruits, strawberries have a relatively low glycemic index, which is why they do not generate a greater affectation in sugar. They have an important antioxidant capacity, which can reduce the risk of developing chronic diseases. Animal and laboratory studies have shown that strawberries can also help prevent cancer and tumor formation.

6. Lemons

They are particularly useful for promoting heart health due to their potential to lower blood lipids and blood pressure. Based on the findings of animal studies, researchers have also proposed that plant compounds in lemons may help prevent weight gain.

7. The watermelon

It is high in vitamins A and C. It is also rich in antioxidants including lycopene, carotenoids, and cucurbitacin E. Consumption of lycopene is linked to a lower risk of developing cancers of the digestive system, while cucurbitacin E may inhibit the growth of tumors.

8. Blackberries

This fruit is full of vitamins, minerals, fiber, and antioxidants, which have been shown to reduce inflammation and aging of the arteries. Both of these effects can protect against chronic diseases, such as heart disease and cancer.

9. Banana

Bananas are rich in vitamins and minerals like potassium. An exclusive property of bananas is their carbohydrate composition. Those in green bananas consist largely of resistant starch, which can improve blood sugar control and promote satiety. Bananas also contain pectin, which can improve blood sugar control and digestive health. Healthline states that “studies have shown that the high carbohydrate and mineral content of bananas makes them a great source of energy before exercise.”

10. Guava

Guava is rich in fiber, folate, vitamin A, potassium, copper and manganese. Guava’s antioxidants have been shown to protect cells from oxidative damage, indicating that they may help reduce the risk of chronic disease. This fruit is another great source of pectin, which benefits digestion and may help prevent colon cancer.