top 5 fruits for Diet(how to be healthy)




Most fruits develop from a plant’s flower. There
are thousands of fruits. Most taste sweet, are low
in calories, and have virtually no fat. Fruits deliver
a combination of sugars—fructose, glucose, and
sucrose—in varying proportions. Fructose is the
principal sugar and is the sweetest, although sucrose
(common table sugar) is the main sugar in fruits like
oranges, melons, and peaches. The calorie content of
fruit is kept low by water, which makes up 80–95% of
most fruits and gives them their refreshing juiciness.
Ripeness is the key to good fruit. As fruit ripens,
its color changes, the vitamin content increases,
acidic content decreases, and the starch changes to
sugar, giving fruit its mild, sweet flavor and aroma.
These changes are caused by enzymes that continue
to act on the fruit even after harvesting. Fruit has
excellent nutritional value and touches the human
spirit, fostering joy and happiness through rich
tastes and beautiful colors.

1.Raspberries/Blackberries (8 g fiber/cup)

There are more than 200 species of raspberries
grown from the Arctic to the equator. They range in
color from yellow to orange to red, purple, and black.
Fragrantly sweet and with a subtle, tart overtone,
raspberries are a taste sensation. Technically,
both the raspberry and blackberry are
aggregate fruits—each berry
a collection of dozens
of tiny fruits. As
bramble fruits,
raspberries and
blackberries
are members
of the rose
family.

Health Benefits of  blackberry

  1. 1abundant vitamin C protects body
    against oxidative damage
  2. rich source of vitamin B (folate) to guard against heart disease
  3. fiber content of raspberries and
    blackberries is twice that of
    strawberries
  4. anthocyanin pigments provide antiinflammatory
    and antioxidant benefits



2.Pears(6g fiber/medium)

The pear’s delicate flavor and buttery texture
have earned it the nickname “butter fruit” in Europe.
The Greeks loved pears so much that Homer refers
to them in The Odyssey.
Pears are picked unripe; if
left to ripen on the tree,
they will have a gritty texture.
Pears need to be soft to attain
optimum flavor. To speed
ripening, place pears in a
perforated bag, turning
frequently to ensure
even ripening. There
are more than 5,000
varieties of pears.

Health Benefits of  pears

  1. rich source of vitamin A, known to
    be good for visual acuity, immune
    function, and healthy skin
  2. high vitamin C content acts as
    antioxidant and bolsters immune
    system
  3. contains vitamins and nutrients
    especially good for health of bones
    and skin
  4. known as one of the most
    hypoallergenic foods, those least likely
    to produce allergic reactions

 


3.Apples(4g fiber/medium)

With about 7500 varieties worldwide, apples
are among the most widely consumed fruits on
earth, second only to the banana in America.
Most of the 2500 varieties grown
in the U.S. are hybrids of the apples
first brought to America by early
colonists who established orchards
in Massachusetts and Virginia.
Johnny Appleseed was a real
person who traveled America
in the early 1800s planting
apple seeds as he went.
(His real name was
Johnny Chapman.)
Apples float because
25% of their
volume is air.

Health Benefits of  apple

  1. contains quercetin, a strong antioxidant
    and anti-inflammatory flavonoid
  2. one of the best foods available to ward
    off cancer and harmful viruses
  3. high fructose content requires less
    insulin to digest, forestalling diabetic
    reactions
  4. fibrous, juicy, and nonsticky, apples
    are excellent for health of teeth
    and gums



4.Oranges(3 g fiber/medium)

of the most popular fruits in the world, the
orange is actually a modified berry with a tough,
leathery rind. Rarely found in cooler climates, it was
long considered a rare and expensive delicacy. Like
all citrus fruits, the orange is acidic, with a pH
level of around 2.5 to 3—as strong as vinegar,
though not as strong as the lemon.
Americans consume most of their
oranges in the form of juice. This
processing removes most, or
all, of the fiber.

Health Benefits of  orrange

  1. high in herperidin, a flavonone
    thought to lower high blood pressure
    and cholesterol
  2. ich in flavonoids that inhibit blood
    clotting and guard against stroke
  3. full of limonoids, compounds
    that fight cancers of the entire
    digestive tract
  4. with over 170 phytonutrients, a
    rich source of daily nutritional
    requirements

 

5.Bananas(3g fiber/medium)

Americans eat more bananas than any other fruit—
about 33 pounds per person annually. Although
there are more than 500 varieties of bananas, most
bananas sold in the U.S. are of the Cavendish variety.
Banana trees aren’t really trees, botanically speaking,
but are classified as the world’s largest herb,
Musa sapientium. Bananas were introduced
to the United States in 1876 at its first
centennial celebration.

Health Benefits of  banana

  1. rich in vitamin B6, which improves
    mental function and performance
  2. helps stimulate production of
    serotonin, elevating mood and
    alleviating depression
  3. a well-known source of potassium,
    excellent for lowering blood pressure
    and plaque in blood vessels
  4. concentrated source of carbohydrates
    for quick energy and endurance

 


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