HEALTHIEST FRUITS

September 18, 2010

Before reaching the age 25, I didn’t use to worry about fats, love handles and growing waistline.  I ate everything and anything I wanted most specially my favorite cakes and ice cream flavors.  Soda was my water for every meal.  Fruits, vegetables and fruit juices were not in my regular consumption list.  Anything fried and grilled excited me.  And I didn’t care about wheat bread or brown rice. I also had no sports.  Bars, cinemas and the malls were my recreation centers. 

Then I grew older like all of us will, eventually.  My body soon reflected what my lifestyle was.  Fortunately, because of my somewhat vain nature, I was quick to realize that I had to do something about my eating habits and my way of life because, primarily I wasn’t fitting in my favorite clothes and secondary for health purposes! 

I enrolled in a gym and begun eating fruits and vegetables.  Slowly I was able to minimize my consumption of fried foods and completely eliminated white rice and soda from my diet.  I still eat ice cream and cakes on occasions but I don’t make it a point to have these after every meal. 

Fruits have now become my favorite snack, appetizer, main course and dessert, well at least most of the time!  My waistline is now reduced to what is ideal for my height, but, still not back to the way it was when I was 22.  I’m 155 lbs now, just perfect for my 5’10 height and I have the energy and endurance of a teenager when it comes to certain activities, including the you know what!  So let me share with you some of the healthiest fruits I discovered…

One of my favorites  are APPLES.  This fruit is available all year round and doesn’t cost that much!   Apples are good for bone protection, weight loss, cancer prevention among others.  And since this is one of my all time favorites, I already did a feature in my previous blog about apples – you can visit - http://achoofyi.blogspot.com/2010/09/h2o-fountain-of-youth.html

AVOCADOS (my second favorite fruit)  are like a natural daily vitamin pill. They are loaded with vitamins and minerals.  Avocados help lower cholesterol and help your body absorb the nutrients of other foods and has the following:

·      Rich in Oleic Acid which helps lower overall cholesterol level

·      Vitamin B6 for maintaining healthy immune system functions, protecting the heart from cholesterol deposits, and for preventing kidney stone formation. Also effective in the treatment of premenstrual syndrome, night leg cramps, allergies, asthma and arthritis  

·      Iron whose main function is to help carry oxygen from the lungs to the muscles and other organs

·      Vit.B2, involved in vital metabolic processes in the body and is necessary for normal cell function, growth, and energy production

·      Vit.B5 important in maintaining a healthy digestive tract and it helps the body use other vitamins more effectively and may help to manage stress from psychological strain, migraines, chronic fatigue syndrome, and smoking and alcohol cessation.

·      Magnesium which aids in the body’s absorption of calcium and also plays a key role in the strength and formation of bones and teeth

·      Copper which helps in the proper growth, utilization of iron, enzymatic reactions, connective tissues, hair, eyes, ageing and energy production. Also helps in normal heart rhythm, thyroid glands, arthritis, and wound healing

·      Manganese aids in the formation of connective tissue, bones, blood-clotting factors, and sex hormones, calcium absorption, and blood sugar regulation. Also necessary for normal brain and nerve function.

·      Zinc helps in proper functioning of immune system, digestion, control of diabetes, improves stress level, energy metabolism, acne and wounds healing. Also, pregnancy, hair care, eczema, weight loss, night blindness, cold, eye care, appetite loss.

·      Phosphorus necessary for bone and teeth formation

·      VIT.B3 necessary for healthy skin, normal working of the stomach and intestinal tract, caring for the nervous system, and production of the sex hormones

·      Potassium

·      Vit.B1 plays an important role in maintaining a healthy nervous and cardiovascular functioning of the body.  

·      Lutein (protect against cancer and degeneration of the eyes and skin by sunlight -ultraviolet rays),

·      Beta-sitosterol (supports a strong immune system, relieves allergies, reduces cancer risks and pain relief)

·      Glutathione (slows down the aging process)

Whew! Now that was a lot!  So, make sure you include Avocado in your daily meals!

GUAVA ,   

·      low in calories (units of energies),

·      high in fiber (promotes more efficient constipation, prevents colon cancer, reduces bad cholesterol, improves glucose tolerance which is important in diabetes prevention,

·      full of vitamin C .  Prevents cancer and heart disease, helps your immune system, promotes faster healing, keeps gums healthy, acts as an antioxidant-protection against cancer, good eye health, protection of the central nervous system, a stronger immune system, and cardiovascular health.

·      has plenty of carotenoids.  Important as antioxidants, they prevent cell, tissue, and genetic damage. Increase a person's immunity to infection, reduce risk of cancer and protect against heart disease.

WATERMELON , 

·      It is low in calories, contains 100% of the United States Department of Agriculture's (USDA) recommended values of carotenoids

·      Has plenty of Vitamin C and

·      about 25% of the USDA recommendations for dietary fiber and potassium (helps regulate blood pressure and heart function.  Potassium is a natural pain desensitizer it also controls convulsions, headaches and migraines, promotes faster healing of cuts, bruises and other injuries).

CANTALOUPE or SWEET MELON ,   

provides lots of vitamin C and  A.  This fruit is called the "miracle vitamin" for years because of the positive impact it has on enhancing our immunity, growth and believed to be able to slow the aging process by improving the overall skin condition.

APRICOTS ,

  

·      has a lot of carotenoids and fiber. Firm dried or fresh are the best. When softens they lose nutrients. 

·      has high mineral content, that makes it beneficial in cases of anemia, tuberculosis, asthma, bronchitis, and toxemia. 

·      high in vitamin A, that is why it is very helpful in the removal of skin pimples and other skin disorder. 

·      also contains lycopene and helps destroy intestinal worms.

·      may also help remove gallstones

 TOMATO ,

·      rich in Lycopene (one of the strongest carotenoids). 

·      Eaten daily can cut the risk of bladder, stomach and colon cancers.

·      Because the lycopene, which is a carotenoid is absorbed into the body with fats, it's better eaten with certain fats like olive oil,

·      Tomato cooked with broccoli gives a super double dose of nutrients to protect against and fight prostate cancer.

·      very high in vitamins C and A. Vitamin A has a lot of beta-carotene that neutralizes the free radicals that cause illnesses and disease.

·      have fiber which is good for maintaining blood sugar levels, helping in the fight against colon cancer, and lowering high cholesterol.

·      Drinking tomato juice also helps with stopping blood clots. One serving of tomato juice per day takes care of this. The juice is also an inflammatory.

·      rich in vitamin K which is very good for the bones.

·      have folate and can help protect against colon cancer.

·      contain riboflavin and studies have shown that helps reduce the incidence of migraines.

·      Choose tomatoes that are deeper red in color as this indicates more lycopene. They should be smooth without wrinkles or bruises.

STRAWBERRY ,

·      has the ability to remove harmful toxin in the blood.

·      recommended for sluggish liver, gout, rheumatism, constipation, high blood pressure, catarrh and even skin cancer. 

·      rich source of folic acid, folic acid helps to prevent / reduce birth defects involving brain. 

·      highly rated as skin cleansing food, even though the skin eruptions may appear at first in some cases.

·      known to clean or rid the blood of harmful toxins.

·      has been reported to help cases of syphilis.

·      when cut in half and rubbed on the teeth and gums, removes tartar from the teeth and strengthens and heals the gums. The juice should be allowed to remain on the teeth as long as possible in order to dissolve the tartar. The mouth may then be rinsed with warm water.

BANANAS ,  easily the cheapest and always available fruit at anytime.  They consist of sugars (glucose, fructose and sucrose), fiber, which makes them ideal for an immediate and slightly prolonged source of energy.  This fruit also contains lots of other good stuff that are also good for

·      Reducing Depression

Bananas contain tryptophan, an aminoacid that can be converted to serotonin, leading to improved mood

·      Anemia

Bananas are relatively high in iron, which helps the body's hemoglobin function

·      Constipation and Diarrhea

Due to their content in fiber, they help restore a normal bowel function. In addition, diarrhea usually depletes your body of important electrolytes (of which the most important is potassium, contained in high amounts in bananas). They also contain pectin, a soluble fiber (hydrocolloid) that can help normalize movement through the digestive tract.

·      Eyesight Protection

Research published in the Archives of Ophthalmology has proven that adults consuming at least 3 servings of fruit per day have a reduced risk (by 36%) of developing age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, compared to persons who consume less than 1.5 servings of fruit daily.

·      Healthy Bones

Bananas are an exceptionally rich source of fructooligosaccharide, a compound that nourishes probiotic (friendly) bacteria in the colon and increases our body's ability to absorb calcium.  In addition, green bananas contain indigestible short chain fatty acids (SCFAs) that are very nutrient to the cells that make up the mucosa of the stomach. These cells, when healthy, absorb calcium much more efficiently

·      HealthyKidney
Research published in the International Journal of Cancer has shown that daily consumption of whole fruits and vegetables, especially bananas, is highly protective to kidney health.

·      Blood Pressure

Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

·      Heartburn

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

·      Morning Sickness

Snacking on bananas between meals helps to keep blood-sugar levels up and avoid morning sickness.

·      Smoking

Bananas can also help people trying to give up smoking. They contain vitamins B6 and B12 they contain, as well as potassium and magnesium: these substances help the body recover from the effects of nicotine withdrawal.

·      Ulcers

This is the only raw fruit that can be eaten without distress in over-chronicle cases. It also helps reduce acidity and reduces irritation. Bananas stimulate the cells on the internal stomach lining to produce a thicker mucus (which protects against acid). Additionally, bananas contain protease inhibitors that help eliminate bacteria in the stomach that have been pinpointed as a primary cause of ulcers.

·      Nerves

Bananas are high in B vitamins that have been shows to improve nerve function

·      Mosquito Bites

Many people report that rubbing the inside of a banana peel on a mosquito bite is very effective in reducing itching and swelling

·      Stress Relief

Bananas are high in potassium, which helps normalize the hearthbeat and regulate the body's water balance. During periods of high stress, our body's potassium levels tend to be rapidly depleted: eating bananas is a healthy way to rebalance them without using drugs

·      Stroke Risk

According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by strokes by as much as 40%

And there you have it, My favorite fruits!  They’re all actually delicious so, it really isn’t an effort to like and eat them often.  The next time you crave for that bag of chips, try eating fruits first.  Maybe, just maybe, your cravings will be satisfied and you'll get that sexier and healthier body!

SOURCES:

http://www.wisegeek.com/what-are-the-healthiest-fruits.htm, http://www.vitamins-nutrition.org/vitamins/potassium.html, http://www.new-fitness.com/nutrition_fiber.html, http://www.wisegeek.com/what-are-carotenoids.htm, http://www.antiaginginfo.net/benefits-of-antioxidants.htm, http://www.bellybytes.com/articles/29foods.shtml, http://hubpages.com/hub/, http://health.learninginfo.org/, http://www.sparkpeople.com/, http://bananasweb.com/bananas/Health+Benefits+of+Bananas