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“How your health” is “What you eat”. You cannot have abundance of meal without fruits as fruits can provide much more nutrition than you can imagine. What fruit you should daily eat depends on your calorie needs, height, weight, and age and activity level. You can choose to have varied fruits, however, it is recommended to pick up the fruits in its season to maintain its quality. Below is a list of top 10 best fruits you should eat daily:
“One apple per day, stay away from doctor”. Apples are great fibre sources, an antioxidant that packs antihistamine and anti-inflammatory power; therefore it can help to prevent you from heart disease, diabetes, metabolic syndrome, boosting vitamin C and possibly allergic reactions. A medium apple counts as 1 cup of fruit equivalence of around 2 cups for adults on a 2,000-calorie diet which is the best way to lose weight. Furthermore, eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs.
Blueberries contain tons of vitamin C that helps collagen formation and also maintains healthy gums as well as a healthy immune system. Vitamin C may reduce intraocular pressure, decreasing the potential for developing of glaucoma, which refers to various eye conditions that damage the optic nerve known as the second most common cause of blindness. Blue color from blueberries can also improve heart health and help to attack cancer.
Bananas, which are the common fruits among the planet, contain many benefits that you can hardly imagine. The common advantage of banana is that it is a great source of dietary fibre, which helps to digest food. Banana is rich in vitamin B6, magnesium, potassium and pectin that it can do is to reduce swelling, reduce stress, aid in weight loss, strengthen the nervous system, protect against developing type II diabetes, lower high blood pressure and stroke, maintain proper heart function, and help with production of white blood cells.
Kiwi is a small fruit around 3 inches (7.62 cm) long and weighing about 4 ounces (113 grams). The bright green flesh of the kiwi fruit speckled with tiny black seeds adds a dramatic tropical flair to any fruit salad. Kiwi contains an abundance of vitamins (Folic, Acid Vitamin C, Vitamin E) and minerals (Calcium, Chromium, Copper, Iron, Magnesium, Potassium, Zinc). Kiwis contain more than twice as much vitamin C as oranges. Eating vitamin C-rich fruit such as kiwi, may confer a significant protective effect against respiratory symptoms associated with asthma such as wheezing. Fibre contains in Kiwi has a role in the prevention of constipation and some cancers.
Reputably known as “fruit of the angels”, papaya is an excellent source of dietary fibre, vitamin A and C. It also contains small amount of folate, fibre, magnesium, potassium, copper and pantothenic acid. Called as “Paw Paw” by Australian, it help to increase quality of proteins in whole organism, boost up the immune system, lower the risk of emphysema in smokers and passive smokers, especially help with the nausea and constipation.
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Easily found in your nearest market, orange is the common fruit in Asia. Orange is popular for its tangy, natural juicy and sweet flavour, most importantly is to provide you almost a full day of Vitamin C, plus potassium. Vitamin C plays a crucial role as an antioxidant by protecting your body against the damage caused by free radicals generated in the body. It is highly recommended for elderly people since it can reduce inflammation in immune related conditions like rheumatoid arthritis and osteoarthritis.
It is strange that strawberries’ seeds are on the outside. Strawberries are an excellent source of vitamins C as well as providing a good dose of fibre, folic acid, manganese and potassium. Eating strawberries can control type II diabetes, stave off heart disease and inflammation, fight the bacteria that contribute to tooth decay and gum disease. Strawberries have also been found to be protective against other cancers, including oral, breast and cervical. A 100g serving of strawberries contains 32 calories, 0.3g fat, 7.7 carbohydrate and 2g of fibre.
Grapes, which are included in the berry fruits group, often covered by a protective, whitish bloom. Grapes contain vitamin K, vitamin B2, and copper. Grapes can benefit the blood sugar regulating system, immune system, inflammatory system, cardiovascular system, respiratory system and nervous system. Most importantly is grapes can prevent from cancer related to breast, prostate and colon. It is recommended that you include berries at least 3-4 times per week within your fruit servings.
It is a red fruit with a tough outer layer; only the juice and the seeds inside are edible. Pomegranates are one the world’s most popular fruits. It is mainly benefit heart and blood vessels by lowering blood pressure (a factor that prevent both heart attacks and stroke) and reducing atherosclerotic plaque. Many studies show that the pomegranate is one of the most powerful, nutrient dense foods for overall good health. Besides the abovementioned benefits, it also provides many benefits such as anti-cancer, lower cholesterol and protect against depression and osteoporosis.
Even though avocado contains high fat, but it is a healthy fat and has become a popular fruit for health and beauty. There are many kinds of avocados, from pear-shaped to round, from green to black, weigh from around 220 grams to 1.4 kg. It is true that avocado contains protein, vitamin A, B, C, E, K, B5 and B6, potassium, folate, plus a small amount of magnesium, manganese, copper, iron, zinc…etc. Natural fibre contained in avocado aids in digestion and regulate blood sugar. Lower cholesterol, reduce stroke risk, against cancer, cure bad breath, enhance nutrient absorption, skin care and weight gain are all avocado can do. The most necessary advantage of avocado is it provides the lutein necessary to prevent from age-related eye degeneration.
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