5 Fruits to Add to Your Diet
October 14, 2020
According to The Dietary Guidelines for Americans, we must consume about 2 cups of fruit per day.
Fruits are a rich source of fiber, antioxidants, vitamins, and minerals. Due to its rich nutrient content, whole fruit intake has been linked to help with weight management, reduce the risk of cardiovascular disease, and improve gut health. As well as improve bone mineral density and more.
While we recommend eating local seasonal fruits, in this article, we will talk about five of the best fruits for diets.
This healthy fruit is known for its unique nutritional value. Avocado intake is linked with health benefits like:
- Weight management
- Improved cardiovascular health
- Good eye health
- Healthy aging
- Reduced risk of osteoarthritis
- DNA damage protection
The vitamins and minerals in avocados include potassium, magnesium, and folate. As well as vitamins A, C, E, K1, and B-6.
About 80% of the carbohydrates in avocados are dietary fiber. Meanwhile, unlike other fruits — with only 0.7grams of sugar per 100 grams — avocado is low on sugar.
Avocados are known for being a rich source of healthy fats . Such as monounsaturated (71%). Polyunsaturated (13%), and saturated fatty acids (16%).
Berries , including strawberries, raspberries, blackberries, blueberries, and cranberries, are known for their rich content in antioxidants.
Health benefits linked to berry intake include the following:
- Prevention of inflammatory disorders
- Reduced risk of cardiovascular diseases
- Helps Reduce the risk of cancer
- Reduced risk of diabetes
- Healthy aging
Overall, berries contain low amounts of calories and fats and high amounts of sugars (glucose and fructose) and dietary fiber.
Berries are rich in organic acids, such as citric, and tartaric. As well as malic, oxalic, and fumaric acid.
Vitamins and minerals found in berries are manganese, folic acid, ascorbic acid, and phytochemicals.
The main health benefits from grapefruit include the following:
- Reduced risk for coronary heart disease mortality
- Decreased acute coronary events (strokes)
While there’s further research needed, studies made in animals showed more health benefits related to grapefruit intake . Including improvements in neuroinflammation, blood lipids, and bone mineral content.
Vitamins and minerals found in grapefruits include potassium, folate, calcium, and thiamin. As well as niacin, magnesium, and Vitamins C, A, and B6.
Grapefruits also contain carotenoids and flavonoids, which may be linked to cardiovascular health benefits.
The main benefits of mango intake include the following:
- Healthy aging (Antioxidant)
- Anti-inflammatory properties
- Prevents certain types of cancer
- Helps to strengthen our immune system
Mangoes are rich in fiber, which provides a feeling of fullness without too many calories.
Mangoes have plenty of vitamins, including Vitamin C, E, A, B3, B5, B6, B2, B1, and K.
Minerals found in mangoes include potassium, calcium, magnesium, and, phosphorus. As well as copper, zinc, iron, and manganese.
Tomatoes are fruits which provide us with plenty of health benefits, including:
- Protection and prevention of degenerative diseases by the neutralization of free radicals.
- Protection against inflammation processes.
- Prevention of chronic illnesses, such as diabetes, hypertension, coronary heart disease, and obesity.
- Lower risk of developing certain cancers.
Tomatoes are rich in antioxidants — including vitamins, phenolic compounds, and carotenoids — and anticancer substances.
Vitamins found in tomatoes include Vitamin C, E, and folates.
Autoinflammatory agents found in tomatoes include lycopene, lutein, rutin, tannins, and catechin. As well as resveratrol, quercetin, among others.
At Z.E.N. Foods, we understand that under a busy schedule, eating healthy can be a challenge. Therefore, we offer healthy meal delivery plans that can accommodate your dietary needs and budget. Reach out to us and start eating healthy today!