Beat Inflammation, Lose Weight & Boost Brain Health With These Fruits!

Being Malaysian, we are all well aware of fruits. There are literally so many options out there when it comes to fruits for the Malaysian people! But not many of us are aware of how certain fruits can truly benefit our body and our health in many different aspects. Do not get me wrong, all fruits are good for us for the most part. But, certain fruits truly do have that edge that take our health to different levels. Consuming fruits on a regular basis will most certainly give you a boost in your health. However, not all of the fruits out there are created equally. Some of them will naturally provide your body with certain unique health benefits. In this article, we will be taking a look at some of the healthiest fruits that are available in the world.



GRAPEFRUIT
Grapefruit is one of if not the healthiest citrus fruit available out there. Besides being a potent source of vitamins and minerals, it is also known for its vase ability to aid you with weight loss and also reducing the insulin resistance. For instance, in a study which included 91 people, those who consumed half a fresh grapefruit before their meals lost around 2.9 pounds or 1.3 kilograms more weight in comparison to those who did not consume it. In another similar study, the grapefruit group had a much more significant reduction in the insulin levels and also reduced insulin resistance. Also, consuming grapefruit has also been linked to reducing the cholesterol levels and it also helps with preventing the development of kidney stones.



PINEAPPLE
Many of us are not aware of this but, among the tropical fruits, pineapple is most certainly a nutrition superstar. One cup or 237 milliliters of pineapple provides you with 131% of the Reference Daily Intake (RDI) for vitamin C and also 76% of the RDI for manganese. Pineapple also tends to contain bromelain, which is a mixture of enzymes commonly known for its anti inflammatory properties and also its ability to digest protein better than most do. Test tube and animal studies have also suggested that bromelain may potentially help to protect you and your body against the development of cancer and any possible tumor growth.



AVOCADO
Avocado is quite different in comparison to most of the other fruits out there. Most fruits are higher in carbs, while avocado is lower in carbs and it is comprised mainly of the good and healthy fats. The majority of the fat which avocado tends to contain is oleic acid, a monounsaturated fat which is linked to reducing inflammation and also promoting better heart health. In addition to just healthy fats, avocados are known to be loaded with potassium, fiber and even magnesium. One whole avocado will provide you with about 28% of the RDI for potassium. And also, having an adequate potassium intake is also associated with aiding you in reducing your blood pressure and also for a lowered risk of getting a stroke.



BLUEBERRIES
I think it is safe to say that we are all aware of the fact that blueberries have very powerful health benefits. They have an impressive nutrition profile, also being particularly high in fiber, vitamin C, vitamin K and as well as manganese. Blueberries are also a fruit that is exceptionally high in antioxidants. As a matter of fact, they are believed to contain the highest amount of antioxidant content out of the most commonly consumed fruits out there. The antioxidants found in blueberries may potentially also reduce the risk of developing chronic conditions, such as heart disease, diabetes and even Alzheimer’s. Blueberries are also known for their strong effects on your immune system. One study has found out that by consuming blueberries regularly, it may naturally increase the killer cells in the body. These cells will help defend your body against oxidative stress and also other viral infections. Additionally, the antioxidants found in blueberries may also trigger a protective effect on your brain. For instance, consuming blueberries has been linked to improving the memory among older adults.



APPLES
We all know what apples are as they are among the most popular fruits in the world, and they also happen to be incredibly nutritious. They tend to contain a high amount of fiber, vitamin C, potassium and as well as vitamin K. They will also provide your body with some B vitamins. Studies conducted have suggested that the antioxidants in apples will promote heart health and also reduce the risk of developing type 2 diabetes, cancer and even Alzheimer’s. The antioxidant activity found in apples has also been connected to an increase in bone density in animals and other test tube studies. Another one of their notable health benefit, is that apples have their pectin content. Pectin is a prebiotic fiber that will feed on the good bacteria in your gut and it will also help in improving your digestion and your metabolic health.





POMEGRANATE
For the ones that do not know this, pomegranates are among the healthiest fruits that you can eat, period. Not only are they nutrient dense, but they also contain a powerful plant compound which is responsible for most of their health benefits. The antioxidant levels found in pomegranate have also been shown to be about three times higher than those of green tea and even red wine. Studies have also shown us that pomegranates carry anti inflammatory effects and it may help in reducing the risk of developing cancer.



CRANBERRIES
Cranberries will bring along impressive health benefits. They also have an excellent nutrition profile, which includes being rich in vitamin C, manganese, vitamin E, vitamin K1 and as well as copper. They will also contain a significant amount of antioxidants which is called flavonoid polyphenols, which may potentially improve your health. What makes cranberries so unique from the other fruits is the fact that their juices and extracts will help your body in preventing any urinary tract infections. A Type proanthocyanidins are the compounds which are thought to be responsible for this particular effect, as they can prevent the bacteria from attaching to the lining of the bladder and also the urinary tract.



WATERMELON
Watermelon is relatively high in both vitamins A and C. It is also rich in some important antioxidants, which includes lycopene, carotenoids and as well as cucurbitacin E. Some of watermelon’s antioxidants have already been studied for their anti cancer effects. Lycopene intake is strongly connected with a lowered risk of cancers of the digestive system, while cucurbitacin E may possibly inhibit tumor growth. By consuming lycopene rich foods, it will also promote better and improved heart health because of their ability to lower cholesterol and also blood pressure. Of all the fruits, watermelon is known to be one of the most hydrating. Watermelon is made up of 92% water, which will definitely help in making you feel more full.



BANANAS
Bananas are very rich in vitamins and minerals and have quite a few health benefits to offer for you. They are very well known for being quite high in potassium. One medium banana will provide you with 12% of the RDI for this particular mineral. One very unique property of bananas is of their carb makeup. The carbs found in green, unripe bananas will consist largely of resistant starch, which can improve blood sugar control and also make you feel full. Bananas also contain pectin, which can improve blood sugar control and promote a better digestive health. Moreover, many studies have shown us that the high carb and mineral content of bananas is what makes them a great source of fuel before working out.



CHERRIES
Cherries are known to be rich in nutrients, especially when it comes to potassium, fiber and as well as vitamin C. They will also contain certain antioxidants, which includes anthocyanins and even carotenoids, both of which are linked with reducing inflammation and they might also help in preventing several types of diseases. And another impressive health benefit of cherries is that, it comes from their melatonin content. Melatonin is commonly known as a hormone that will send a signal to your brain when it is time for you to sleep. It may also help in treating insomnia and also some other types of sleeping disorders. One of the studies conducted, concluded that the melatonin content found in tart cherry juice helped the people in enhancing their sleep duration and also the quality of their sleep.

Thank you.