Throughout this blog, I’ve expressed my disdain for Western medicine. Everything from over-the-counter meds to prescription drugs to vaccines has proven to be ineffective when it comes to rectifying illnesses caused by a genetically modified society. Us average citizens are no longer in a position where we can afford to get sick and pay for treatment anymore, so I’ve decided to start highlighting holistic remedies and prevention methods that we all can subscribe to. One of the most basic is by eating fruit.
According to the Dairy Council of California, fruit contains a good source of vitamins and minerals as well as prevents vitamin C and vitamin A deficiencies. There are much-needed nutrients like potassium, fiber, vitamin C, and folate (folic acid) in a variety of fruits that we eat. The potassium in fruit can reduce the risk of heart disease, stroke, kidney stones, and bone losses, and folate (folic acid) helps the body form red blood cells. Having a diet rich in fruit can also reduce the risk of cardiovascular diseases and type-2 diabetes.
Ph.D., R.D., senior dietitian at the Ronald Reagan UCLA Medical Center in Los Angeles, Dana Hunnes, advised that we can get higher quantities of some nutrients per fruit than in the same amount of vegetables; our daily goal should be 1 and 1/2 to 2 cups of fruit along with 2 to 3 and 1/2 cups of veggies. I found this to be questionable, at first, considering the amount of sugar that is in fruit. But R.D. Hannah Meier supported the claim by arguing that “although the natural sugar in fruit is chemically similar to table sugar, our bodies process whole fruit differently because of the fiber, phytochemicals, and micronutrients.”
- Phytochemicals help better your heart, brain health, and reduce your risk of cancer.
- Fiber helps you maintain a healthy weight, improve cholesterol levels, and keeps your digestive system running smoothly.
- Potassium helps lower blood pressure.
A common question that many, including myself, tend to ask is…”What are the healthiest fruits we should eat?” Well, the list varies. Healthline advised the following:
- Grapefruit – includes a good source of vitamins and minerals, and it’s known to aid weight loss and reduce insulin resistance.
- Pineapple – contains vitamin C, manganese, and bromelain.
- Avocado – low in carbs and comprised mainly of healthy fats (the majority is oleic acid), which reduces inflammation and betters your heart health.
- Blueberries – high in fiber, vitamin C, vitamin K, manganese, and antioxidants.
- Apples – contains a high amount of fiber, vitamin C, potassium, vitamin K, and some B vitamins.
- Pomegranate – the healthiest fruit that you can eat; the antioxidant levels in pomegranate are three times higher than those of green tea and red wine.
- Mango – has an excellent source of vitamin C.
- Strawberries – contains vitamin C, manganese, folate, and potassium; they may reduce the risk of chronic disease.
- Cranberries – contains a significant amount of antioxidants called flavanol polyphenols, which can improve your health.
- Lemons – helps heart health due to their potential to lower blood lipids and blood pressure.
- Durian – rich in manganese, B vitamins, copper, folate, and magnesium.
- Watermelon – high in vitamins A and C, lycopene, carotenoids and cucurbitacin E.
- Olives – provides a good source of vitamin E, iron, copper, and calcium.
- Blackberries – provides an impressive amount of vitamin C, vitamin K, and manganese.
- Oranges – has a good source of B vitamins, such as thiamine and folate.
- Bananas – known for being high in potassium; one medium banana provides 12% of the RDI (Reference Daily Intake) for this mineral.
- Red and Purple Grapes – has anthocyanins and resveratrol, which reduces inflammation.
- Guava – rich in fiber, folate, vitamin A, potassium, copper, and manganese.
- Papaya – high in vitamin C, vitamin A, potassium and folate.
- Cherries – contains antioxidants and reduces inflammation as well as help prevent several diseases.
There’s no specific order of importance in terms of which fruits to eat, but we should be consuming a variety. If you have any additional information, please feel free to comment below.
Until Next Time…
Wadyka, S. (2019, May 19). Get the Health Benefits of Fruit. Retrieved October 31, 2018, from https://www.consumerreports.org/fruits-vegetables/health-benefits-of-fruit/
Healthy Eating Made Easier. (n.d.). Retrieved October 31, 2018, from https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits
The 20 Healthiest Fruits on the Planet. (n.d.). Retrieved October 31, 2018, from https://www.healthline.com/nutrition/20-healthiest-fruits