Many health experts and dieticians often recommend adding fresh fruits to your plant-based meal plan because of the several health benefits they provide. Eating fresh fruits will help in improving your generic health and minimize the danger of many deep-rooted diseases that affect your body. Fruits are highly rich in fiber and contain countless healthy minerals and vitamins.
Among the plant-based food, fruits offer the most varieties of antioxidants, including flavonoids. Studies have revealed that a diet brimming in fresh fruits can help you in reducing the risk of developing diabetes, heart diseases, inflammation, and even cancer.
In this composition, we will examine a few of the healthiest fruits that you need to include in your ideal plant-based diet.
This popular citrus fruit is very rich in vitamin C and antioxidants that offer a lot of health benefits. The antioxidants in lemons will decrease the free radicals in your body thereby preventing cell detriments caused by them. The flavonoids present in lemon possesses antibacterial, antidiabetic, and anticancer properties. The juice extracted out of an average-sized lemon contains around 3 mg of calcium, 49 mg of potassium, and 11 calories. Vitamin B6, folate, thiamin, niacin, thiamin, and vitamin A are some other important nutrients present in lemon.
Pineapple is the most nutritious tropical fruit. One cup of chopped pineapple contains 92 grams of potassium, 11 mg of calcium, 40.2 mg of vitamin C, and 76 % of the RDI for manganese. Eating pineapple will help in reducing inflammation, which is very beneficial for managing inflammatory disorders. The bromelain, a compound that presents in pineapple is often used as a dietary supplement because of the health benefits it can provide.
Grapefruit is another citrus fruit that contains a wide range of nutrients and offers several health benefits. Grapefruit is very effective in promoting weight loss and reducing insulin resistance, which helps in preventing type 2 diabetes. A recent study has shown that eating grapefruit regularly helped to reduce insulin levels significantly. Doctors also recommend eating grapefruit because of its ability to reduce cholesterol levels and prevent the development of kidney stones.
When compared to other fruits, avocados are very low in carbs but rich in healthy fats. The most healthy and bounteous fat contained in avocado is the oleic acid. This monounsaturated fat is very beneficial in reducing inflammation and ensuring better heart health. In addition to that, avocados are packed with potassium, magnesium, and fiber. The high potassium content in avocados helps in bringing down high blood pressure, thereby minimizing the danger of stroke.
Apple is probably the most popular fruit in the world. The healthy nutrients locked in apples are a prerequisite for your body. It is a great source of vitamin C, potassium, fiber, and vitamin K. It is observed that antioxidants present in apples will help in improving your heart health and also reduce the risk of some health problems like Alzheimer’s diseases, type 2 diabetes, and cancer. Some animal studies also show that the antioxidants in apples help in increasing bone density. The pectin contained in apples will meliorate your digestion and enhance your metabolic health.
Blueberries are another nutritious fruit that offers a wide range of health benefits. They are very high in fiber and also contain a high amount of manganese, vitamin K, and vitamin C. It is believed that blueberries have the highest antioxidant content among all fruits. These antioxidants aid in lessening the risk of developing Alzheimer’s and heart disease. Regular consumption of blueberries can also improve your immune health.
This tropical fruit is highly nutritious and provides an array of health benefits. Along with soluble fiber, mangoes are excellent sources of vitamin C. One of the main advantages of mango is that it possesses anti-inflammatory and antioxidant properties that help in reducing the risk of many of the chronic diseases that affect the human body. Some animal studies are claiming that eating more mangoes will help to prevent diabetes.
Similar to mangoes, pomegranates are also an incipience of varied nutrients and plant compounds that have many health advantages attached. Many studies have shown that the number of antioxidants present in pomegranate is three times more than that of red wine and green tea. It is also said that pomegranate possesses anti-inflammatory effects that help in preventing many inflammatory diseases. Health experts often suggest adding pomegranate to your plant-based diet because of its ability to reduce cancer risk.
Watermelon is a great source of vitamin A, vitamin C, together with antioxidants such as carotenoids, lycopene, and cucurbitacin E, etc. A myriad of studies suggests that the antioxidants present in watermelon have anti-cancer effects. Studies have claimed that a higher intake of cucurbitacin E helps in inhibiting tumor growth. The high amount of lycopene in watermelon makes it the best fruit for promoting heart health by reducing cholesterol levels and high blood pressure.