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| Currant Berries |
If you’ve only recently started introducing more fruits into your diet, you might feel like there are so many different types out there that it’s almost impossible to know which one to pick. Each type of fruit has slightly different properties and nutrients, so it’s important to know what each kind offers before choosing a particular piece. According to the National Health Statistics Report, the average American only consumes around 70 grams of fruit per day. That is far below the recommended amount of at least 75-90 grams per day for optimal health. Even though fruits contain natural sugar, they also have plenty of vitamins, minerals, and other important nutrients that can positively impact your health when consumed in reasonable amounts.
Why Should You Eat More Fruits?
Fruits are packed with essential vitamins and minerals, and they’re also naturally low in calories and fat, which makes them an excellent source of nutrition for everyone, including children and pregnant women. Fruits can help to lower your blood pressure, reduce your risk of heart disease, and keep your bones strong. Eating more fruits can also help you to maintain a healthy weight, boost your immune system, improve your mood, and prevent certain types of cancer, such as ovarian, breast, and colon cancer.
Fruits also contain natural sugars, which come with numerous health benefits and can be helpful for people who regularly experience mood swings or are sensitive to sugar. The natural sugars found in fruits are not as harmful to your teeth as refined sugar and they provide valuable nutrients that your body needs.
Benefits of Eating Fruits
How Much Fruit Should You Eat?
While all fruits are naturally low in calories, fiber, and fat, the actual amount of calories and sugar will vary between different types of fruit. For example, 100 grams of grapes contain about 70 calories, where 100 grams of apples contain about 80 calories. When you are trying to figure out how many fruits you should eat each day, keep in mind that 100 grams is about the size of a tennis ball.
It’s also important to note that most fruits contain certain amounts of sugar. However, eating fruits does not increase your risk for diabetes. The natural sugar found in fruits is fructose, which is metabolized very differently than the processed sugar found in drinks and baked goods. Eating fruits in healthy amounts is actually beneficial for your health and may even help slow down the aging process.
Types of Fruits
All Fruits are healthy, but some types are healthier than others. To help you decide which fruits are best for you, we’ve outlined the health benefits of each type below.
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| Apples |
Apple – Apples are an excellent source of fiber, which helps to prevent constipation, lower cholesterol, and promote healthy digestion. They also contain antioxidants that can help prevent certain types of cancer. When choosing apples, make sure they’re firm and don’t appear too wrinkled. If they’re bruised, they’re likely rotting on the inside, which can make you sick if you eat them. Apples also have a short shelf life, so it’s best to purchase them as soon as you see them at the grocery store.
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| Banana |
Banana – Bananas are another excellent source of fiber, which is great for promoting a healthy gut. Plus, the potassium in bananas can help to regulate your blood pressure, and the magnesium contained in them can help to relieve muscle cramps and tension. Bananas are known for being the perfect source of quick energy, so they’re often used in sports drinks and pre-workout supplements. However, you should avoid eating too many bananas since they’re high in sugar, which can negatively impact your teeth.
Blueberry – Blueberries are a source of anthocyanin, which has been shown to have anti-inflammatory properties and may also help to reduce blood pressure and cholesterol levels. Eating blueberries has also been shown to improve brain function and may even be beneficial for those who suffer from depression. Blueberries have a short shelf life, so they’re best when eaten fresh.
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| Cranberries |
Cranberry – Cranberries are loaded with antioxidants that help prevent inflammation, bacteria, and viruses in the body. They’re most commonly used as a natural remedy for UTIs, but cranberries also have many other benefits. When eaten, cranberries help to prevent and lower the risk of certain types of cancers, such as colon cancer. They’re also beneficial for diabetics since they contain low amounts of sugar.
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| Grapes |
Grape – Grapes are one of the healthier fruits to snack on since they’re mostly made up of water, which means they have very few calories. Grapes have many health benefits, including promoting heart health and preventing certain types of cancers. Grapes are a good source of dietary fiber and vitamin C, which helps boost your immune system and promotes healthy skin.
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| Kiwi |
Kiwi – Kiwis are rich in vitamin C, which is an essential nutrient needed for collagen production and can help to promote healthy skin. They’re also a good source of vitamin E, which is a powerful antioxidant that can help to prevent certain types of cancers and heart disease. Grapefruit – Grapefruits are an excellent source of vitamin C, which can help to promote healthy skin and prevent scurvy. Eating grapefruit has also been shown to help reduce blood pressure, which is especially beneficial for those who suffer from hypertension.
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| Oranges |
Orange – Oranges are a great source of vitamin C, which can help to promote healthy skin and prevent scurvy. They’re also a good source of folate, which helps to prevent neural tube defects in fetuses and may also help to reduce the risk of certain types of cancers. Orange juice is often touted as a great source of vitamin C, but it’s important to remember that fresh oranges are actually healthier. The vitamin C in oranges is more easily absorbed by your body than the ascorbic acid found in orange juice.
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| Peach |
Peach – Peaches are rich in vitamin A, which is important for healthy vision and cell growth. They’re also a good source of vitamin C, which promotes healthy skin, and vitamin C, which helps to protect against certain types of cancers.
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| Pear |
Pear – Pears are a great source of vitamin C, which can help to promote healthy skin and prevent scurvy. They also contain fiber, which helps to promote healthy digestion and can help to reduce cholesterol. Pears are also high in potassium, which can help to lower blood pressure and promote heart health.
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| Plum |
Plum – Plums are a rich source of vitamin C, which can help to promote healthy skin and prevent scurvy. They’re also a good source of dietary fiber, which helps to promote healthy digestion.
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| Strawberry |
Strawberry – Strawberries are a great source of vitamin C, which can help to promote healthy skin and prevent scurvy. They’re also a good source of fiber, which can help to reduce cholesterol and promote healthy digestion. Strawberries are often recommended as a healthy dessert since they’re low in calories and rich in vitamins and minerals.
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| Watermelon |
Watermelon – Watermelon is a good source of lycopene, which has been shown to have anti-inflammatory and heart-healthy properties. Eating watermelon can also help to hydrate your body, which is important for the prevention of certain diseases. Watermelons contain natural sugar, but they’re also high in water, which means one slice is around 100 calories. Be sure to choose a watermelon that is a vibrant red color, since watermelons with pale pink and green flesh are less ripe and contain less vitamin A.
Fruit Shake or Smoothie
Not only are smoothies delicious and easy to make, but they’re also a great way to get your daily intake of fruits and veggies. They’re also a great option if you’re trying to lose weight since you can control the amount of calories you’re consuming. You can make a fruit smoothie by blending together your favorite types of fruits, including bananas and avocados, and adding superfoods such as chia seeds, flaxseeds, and oats. If you’re looking for added protein, you can also blend together your fruits with other ingredients
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