Superfoods: Fruits and their Benefits

Superfoods: Fruits and their Benefits

Superfoods you should be eating

Though people are eating more fruit these days, more than half are the old standbys: bananas, apples, and oranges. Yes, superfoods are good for you—but you’re missing out. Different fruits provide an array of disease-fighting vitamins, minerals, and antioxidants. In fact, broadening your horizons can measurably improve your health.

You’ve heard of Superfoods, but…Superfruits? Not every fruit qualifies. Those deemed “super” by nutrition scientists are packed with antioxidants, fiber, vitamins and minerals, and other nutrients. This superfood can help you live longer, look better, and even prevent disease.

Top Six Superfruits

1. Berries

For a fruit so small, berries are a true nutritional powerhouse! Studies show that just one cup of berries provides all the disease-fighting antioxidants that you need for the day. These antioxidants contain compounds prevent cell damage caused by free radicals.

Free radicals have been linked to cancer, heart disease, Alzheimer’s, and other serious illnesses. Cranberries, blueberries, and blackberries contain some of the highest levels of antioxidants from all superfoods.

Diabetes, memory loss, excess weight, tumors, blood pressure — these are just a few of the conditions on which blueberries may have a positive effect, according to studies. Blueberries have high levels of antioxidants and are very high in vitamin C. Either superfoods you pick, it will do wonders for your body.

2. Bananas

Bananas are sweet in flavor, nutritious and a healthy alternative to high-calorie junk food. Whether you’re making a delicious smoothie or adding flavor to cereal, the banana is an important superfood that provides a number of wonderful health benefits. Discover tasty ways to add this superfood to your meal plan with some of our best banana recipes, and learn more about the health benefits of this healthful fruit below.

Eat a banana instead of a bag of chips. One extra small banana contains only 72 calories, and a large banana holds about 120 calories. This superfood also contains very little saturated fat, and no cholesterol, unlike junk foods. Not only are bananas low in calories, but they’re also very filling. Bananas tend to make you feel full longer, which reduces cravings throughout the day and helps with weight loss.

Superfoods loaded with potassium, a chemical that regulates sodium in the body and lowers blood pressure. Studies have shown that consumption of one to two bananas per day can lower blood pressure by as much as three points. Reducing your blood pressure by three points is enough to eliminate the chances of stroke. If you have high blood pressure, eat more of this superfoods. In addition to lowering blood pressure, bananas also help prevent clogged arteries and heart problems. For those who wish to quit smoking, the potassium in bananas is also believed to help lower nicotine levels in the body.

3. Avocados

Avocados are pretty tough not to love. Not only do they pack quite a nutritional punch, they’re incredibly satisfying, too!
Superfoods packed with nutritional benefits offer loads of health benefits.

Avocados are an Excellent Source of Potassium, Fiber, and Other Vitamins. All of these healthy nutrients combine to offer a ton of cardiovascular benefits, and they also help to reduce the risk of a number of health concerns.

Superfoods with high-fat content help reduce your cravings for unhealthy foods by keeping you full and satisfied. In addition, the vitamins and minerals in these deliciously green fruits give your body what it needs for overall good health.

4. Apples

As the old saying goes, “An apple a day keeps the doctor away”. Apple’s Lower Cholesterol and are considered superfoods. They lower cholesterol to fight heart disease, which happens to be the number one killer in both men and women.

In addition to their cardiovascular benefits, there’s some evidence that apples help regulate blood sugar and control appetite, protect against cancer, and safeguard the lungs.
This superfood also helps keep your bones strong. They help immensely when it comes to bone protection due to their Boron content.

Apple juice may help children with asthma wheeze less. Studies show that children who drank apple juice on a daily basis did not wheeze as much as those who didn’t drink it as often. Use organic apple juice to avoid possible excess arsenic. And as for weight loss, a Brazilian study showed that women who ate 3 apples a day lost more weight that those who did not.

5. Cherries

Cherries are one of those nutritional superfoods that you should devour while you have the chance. When the cherry season arrives, you can feel good about what you’re doing to preserve your brain and heart health. Cherries may be credited with slowing down the aging process and even with ending insomnia.

Superfoods packed with enough nutritional power to help you stay healthy and feel good, and they taste amazing, too. Cherries are loaded with vitamins and nutrients to help lower cholesterol, fight inflammation, promote heart health, and improve mental functioning, but check out what else cherries can do for you.

Forget about high-priced creams, your favorite little red fruit can help you to age gracefully for a lot less money. Cherries get their bright red coloring from anthocyanins, a natural amino acid that has been shown to protect the body from the effects of oxygen, nitrogen, and UV rays. These superfoods contain melatonin, too, which has been shown to help delay the aging process.

The melatonin found in cherries does more than prevent wrinkles and sagging, it also serves as a natural sleep aid. When the body is low on melatonin, sleep is less restful and there is an increased risk of cancer and heart disease.
These superfoods will help the body to maintain the appropriate levels of melatonin so that you can sleep soundly and stay healthy.

6. Coconuts

This tasty fruit is one of the most versatile superfoods out there. You may think of coconut as a sweet treat found in some of your favorite desserts, but this superfood is actually a nutritional powerhouse that is eaten in a variety of ways, and in every type of dish imaginable, from sweet to savory.

You can find this superfood in many forms, from milk to flour to oil, and each has health benefits that are hard to find elsewhere. While it may seem like an exotic ingredient to a lot of us, to a good portion of the world, it’s eaten on a regular basis, and it shows. In Polynesia, as well as many Asian countries that eat coconut as a staple food, they have considerably lower instances of heart disease, diabetes, and cancer.

Obesity rates are significantly lower as well. While the fat in coconut oil is saturated, it’s not the same saturated fat as what you might find in red meat. This plant based fat is full of lauric acid, as well as heart healthy medium chain fatty acids. These superfoods work wonders in protecting your heart, as well as your bones and joints.

Coconut provides amazing benefits to your immune system and can keep you from getting sick. The oil can provide healing properties when ingested, but it’s also great for your skin and hair.

Adding coconut to your diet is an easy way to quickly boost energy, add heart healthy fats, and keep your stomach full to combat obesity and excess weight. You can use the milk, oil, flour, or flakes in almost any type of cuisine, making it easy to add to your diet.

You should eat a variety of superfoods, as described by the Eatwell Guide, to ensure you get enough of the nutrients your body needs. Focusing on getting your five portions of fruit and vegetables a day is a perfect way to start.

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