Graphic: © herbshealthhappiness.com. Image sources – see foot of article.
Adding more fruits to your diet helps reduce the risk of disease and improve overall health. Some of them are rich in essential nutrients and potent compounds that provide unique science-supported benefits, as shown below:
1. Pineapples: Pineapples contain manganese and calcium – both of which help build strong bones. [1] They also contain a mixture of enzymes (bromelain) that help digest food and reduce inflammation. [2]
2. Bananas: Bananas contain the L-tryptophan amino acid, which is converted into serotonin (aka., the happy chemical). According to a 2014 study, “consuming more dietary tryptophan resulted in less depressive symptoms and decreased anxiety.” [3]
3. Cherries: Some fruits – including cherries – are rich in anthocyanins, which are bioactive phytochemicals that have been shown to reduce the risk of certain types of cancer. [4]
4. Oranges: A 141-gram orange contains 63.5 mg of vitamin C (117% RDI) and high levels of a fiber known as pectin. Both of these nutrients are linked with anti-cancer effects. [5]
5. Watermelon: A watermelon is a good source of heart-friendly nutrients such as potassium, magnesium, vitamins C, B6, and A. The fruit also contains the amino acid citrulline that facilitates the production of nitric oxide – and consequently lower blood pressure. [6]
6. Lemons: Some studies show that drinking lemon water keeps you hydrated, relieves constipation, and preserves the liver’s detoxification ability. [7] Plus it’s a mild diuretic (increase urine frequency). [8]
7. Grapes: Grapes contain flavonoids that promote the production of nitric oxide – hence reducing blood clots. [9]
8. Apples: Studies show that apples reduce the risk of type 2 diabetes. They help control hyperglycemia (high levels of blood sugar) thanks to their content of fructose and polyphenols that slow down the absorption of sugars. [10]
Please note that this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.
[1] Pineapple, raw, all varieties Nutrition Facts & Calories https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2019/2.
[2] Rathnavelu V. et al. 2016. Potential role of bromelain in clinical and therapeutic applications. https://www.ncbi.nlm.nih.gov/pubmed/27602208.
[3] Lindseth, G. et al. 2015. The Effects of Dietary Tryptophan on Affective Disorders https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393508/.
[4] Tart cherry anthocyanins inhibit tumor development in Apc(Min) mice and reduce proliferation of human colon cancer cells https://www.researchgate.net/publication/10794276_Tart_cherry_anthocyanins_inhibit_tumor_development_in_ApcMin_mice_and_reduce_proliferation_of_human_colon_cancer_cells.
[5] Park, S. et al. 2018. Vitamin C in Cancer: A Metabolomics Perspective https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6018397/.
[6] Collins JK. et al. 2007. Watermelon consumption increases plasma arginine concentrations in adults. https://www.ncbi.nlm.nih.gov/pubmed/17352962.
[7] Omar M.E. Abdel-Salam et al. 2014. Citric Acid Effects on Brain and Liver Oxidative Stress in Lipopolysaccharide-Treated Mice https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4026104/.
[8] Penniston KL. et al. 2007. Lemonade therapy increases urinary citrate and urine volumes in patients with recurrent calcium oxalate stone formation. https://www.ncbi.nlm.nih.gov/pubmed/17919696/.
[9] Folts JD. 2002. Potential health benefits from the flavonoids in grape products on vascular disease. https://www.ncbi.nlm.nih.gov/pubmed/12083471.
[10] Muraki, Isao et al. 2013. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3978819/.
Image For Pinterest:
Graphic ©herbshealthhappiness.com. Image sources – see foot of article.
Pineapple – https://en.wikipedia.org/wiki/File:Pineapple_and_cross_section.jpg
Banana – https://en.wikipedia.org/wiki/File:Bananas_white_background_DS.jpg
Cherries – https://en.wikipedia.org/wiki/File:Cherry_Stella444.jpg
Orange – https://en.wikipedia.org/wiki/File:OrangeBloss_wb.jpg
Watermelon – https://en.wikipedia.org/wiki/File:Taiwan_2009_Tainan_City_Organic_Farm_Watermelon_FRD_7962.jpg
Lemon – https://commons.wikimedia.org/wiki/File:Lemon.jpg
Grapes – https://commons.wikimedia.org/wiki/File:Wine_grapes03.jpg
Apples – https://en.wikipedia.org/wiki/File:Red_Apple.jpg
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