Mixing up your food intake making sure to include foods that offer nutrients can be seen as balance. Here are some ideas and fruit suggestions along with the nutritional value they hold
- Apples – A very popular fruit that various is size and flavours. They are rich in soluble and insoluble fibers including pectin, hemicellulose and cellulose. A great source of Vitamin C, usually we think of oranges to get Vitamin C but apples also contain this. Helps with Digestion, gut and heart health.
- Banana – Seen as tropical usually grown in hot climates, Banana’s are a great antioxidants and depending on the ripeness produce various results. Unripe they are considered high in starch, and sugars when they are ripe. The types of sugars you’ll find when ripe are sucrose, fructose, and glucose. Great for cardiovascular health as it’s a great source of potassium, a vital electrolyte, sending signals to the heart to regulate its beat. Main Vitamins and minerals are Potassium, Vitamin B6, and Vitamin C
- Dates – If you have a sweet tooth and are trying to reduce artificial sugars dates are great and tasty as well. There are various types of dates including Medjool, Barhi, Zamli, Mazafati. The great thing about dates is they each taste very different. If you are looking for a chocolate taste try Mazafati, if you want sweet and rich try Zamli. Hard and tangy try Barhi. Dates have so many health benefits and are moreish so try only having a handful a day to get essential nutrients. The best source of antioxidants, rich in trace minerals like selenium which may reduce the risk of bladder and prostate cancer. Improves metabolism, as they are rich in Vitamin B such as pantothenic acid, folate, and Niacin. Great for weight management as they lower blood sugar levels. However when consumed excessively can lead to weight gain due to high caloric content. If you have kidney problems consult your doctor regarding the potassium limits daily. Vitamin A can also be found in dates
- Custard Apples (Cherimoya) – Sweet, acquired taste and loaded with endless amounts of nutrients, support your mood, great for immunity, and digestion. High in Vitamin C, potassium and magnesium which protects our hearts from cardiac disease. Vitamin A a great way to keep skin and hair healthy. Great for good eye health and can reduce indigestion problems. It’s copper content can help with constipation and diarrhoea. Fantastic source of Vitamin B6. Also contains compounds like catechin, epicatechin, and epigallocatechin known to prevent growth of cancer cells. Important to note they also contain small amounts of toxic compounds which are present in flesh and seeds, so recommended to peel skin and remove seeds before eating.
- Mango – Like dates they vary in taste and are produced in tropical climates. Mangos in the Caribbean, vs say India, and on the African continent taste different but all very delicious. You can get Mangos that are more fragrant in taste, sweet and firm, sweet and soft, but either way this fruit will have your mouth watering. They contain 10 times more vitamin C than apples, great source of Vitamin A and E. Contains magnesium, potassium as well as a compound known as mangiferin which studies suggest may reduce inflammation of the heart. Although they are rich in vitamins and some antioxidants the are very rich in sugar which can affect blood sugar levels. If you have chronic constipation mangos are a great choice. Just remember moderation is key. Fun fact Mango skin contains urushiol which is the same poison found in poison ivy can cause rashes and allergic responses. Although they contain way less urushiol than poison ivy. You’ll know if its ready to eat by the smell of the tip as well as liquid leaking out 😊
- Lemon – Although sour in taste when eaten alone Lemons are the most versatile fruit you can find. They can be used for most things and carry such great nutritional value. The obvious is lemon is a great source of Vitamin C, Containing a type of antioxidant called flavonoids removing radically damaging cells from the body. By pairing lemon with other foods absorbing iron becomes easier. Aids in weight lose, dropping lemon in warm water in the morning increases chances of weight loss. Could help reduce kidney stones by forming urinary citrate which prevents the formation of crystals. Can be a good hair and skin agent as it’s a natural antiseptic. Can also act as an anti-aging remedy. Great for blood pressure levels, and fight against inflammation.
- Grapefruit – Very low in calories while high in nutrients. It’s actually one of the lowest calorie fruit. It came about as a result of crossing pomelo and orange. Contains fiber and more than 15 beneficial vitamins and minerals. Like Phosphorus, potassium, folate, Bets-carotene, calcium, iron and so much more. According to research eating more flavonoids may lower risk of ischemic stroke among women, also present in oranges. Helps reduce blood pressure. Vitamin C is great for skin and this fruit doesn’t lack. Can also help with the formation of collagen. Although a greatly nutritious fruit if taking certain medication shouldn’t be consumed as it has an enzyme-binding ability, which can cause medication to pass from the gut into the bloodstream faster than it should. Also if you suffer from kidney conditions or gastroesophageal reflux consult your doctor on the recommended amount to eat. People use Grapefruit oil from the peel to extract and use as medicine.
What are you favorite fruits, and what nutritional value do the hold?