It’s the New Year and you have been working on your resolutions thinking of what to add to it. Perhaps eating healthier is on there? Today’s blog post is part of our
We are going to go over 10 of the healthiest foods on earth that you should add to your lifestyle. Starting today with fruits!
FRUITS
the sweet and fleshy product of a tree or other plant that contains seed and can be eaten as food.
There really are no bad fruits. If you had a choice between eating artificial sugars vs natural sugars you should always choose the latter. Although some fruits do contain sugar and if you are diabetic or have high blood sugar it could be a challenge for you, guess what? You can still eat fruits!
A couple of word definitions you should be aware of:
“Antioxidants- a substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products.”
“Anti-inflammatory- agents that block certain substances in the body that cause inflammation. They are used to treat many different conditions.”
1. AVOCADOS
Avocados are an amazing food. They are high in fat but that is largely monounsaturated fat ( Monounsaturated fat is a type of dietary fat. It is one of the healthy fats, along with polyunsaturated fat) and specifically oleic acid, which is an omega-9 that is found in high amounts in olive oil and macadamia nut oil and many nuts. Monounsaturated fat actually lowers cholesterol. The kind of fats found in avocados has been linked to a reduced risk of cancer and diabetes.
Avocados are a great source of fiber (11-17 grams per avocado), vitamin A, folate, and potassium. Also, great for your eyes, heart, and skin!
Here are a few AVOCADOS forward recipes you should try:
2. BLUEBERRIES
Blueberries are brain food; They keep your memory sharp. These powerful little fruits should be on anyone’s list of superfoods. Blueberries actually help neurons in the brain communicate with one another more effectively.
They contain compounds that are antioxidants and anti-inflammatory. Are known to help with diseases such as Alzheimer’s, diabetes, and heart disease. If you are looking to get amazing health benefits to try adding 1/2 cup a day to your diet.
Here are a few Blueberries forward recipes you should try:
3. KIWIFRUIT
The Kiwifruit has twice the vitamin C of oranges. They are also one of the most underrated healing foods. According to the author from food as medicine “Because of their rich array of disease-fighting antioxidants and phytonutrients, (a substance found in certain plants which are believed to be beneficial to human health and help prevent various diseases.) they are often prescribed in yoga nutritional therapy to help fight cancer and heart disease.
Two medium Kiwis have almost 5 grams of fiber and is also a decent source of magnesium. It’s recommended that you add kiwi to your simple diet because of its effect on our DNA as it repairs any damages.
You might be afraid to try kiwi due to its furry exterior and bitter interior, but here are a few recipes that should get you started on your kiwi-eating journey:
4. COCONUT
Coconut and coconut oils are superfoods. Coconut and its oils are one of the most healthy, amazing things you can ingest. A 1/2 cup of shredded coconut meat has almost 4 grams of fiber, 142 mg of potassium, and 13 mg of magnesium. Less than 3 grams of sugar and most importantly 13 grams of the most heart-healthy fats.
You should not fear saturated fat in the coconut! The reason we say this is because the human body needs fat to survive. We can’t exist without it. It’s used as an energy source and it cushions and protects our organs.
Coconuts' medium-chain fatty acids are easier to metabolize. The saturated fats in coconuts are medium-chain (also known as MTCs or medium-chain triglycerides). Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals.
Here are recipes with coconut in it that you should try:
5. STRAWBERRIES
Strawberries, like all the other berries (blueberries, raspberries) are spectacular for your health!
All berries contain chemicals found to protect cells against cervical and breast cancer. Strawberries also contain ellagic acid (which is a polyphenol, or micronutrient, found in fruits and vegetables. Some foods contain a more complex version called ellagitannin. This is an acid that is converted into ellagic acid in the body. Ellagic acid is known for its antioxidant properties).
Strawberry compound may also improve short-term memory. Compounds in strawberries may also protect your brain and memory.
A cup of strawberry has only about 50 calories. 3 grams of fiber. 85 grams of vitamin C. It also has calcium, potassium, and magnesium.
Here are recipes with strawberries in it that you should try:
6. GUAVA
Oh, Guava, the most delicious tropical fruit that reminds me of my childhood!
Guava is right up there with all the berries when it comes to antioxidants. It contains Lycopene (a red carotenoid pigment present in tomatoes and many berries and fruits.) which helps fight prostate and breast cancer. Also, once lycopene is absorbed by the body, it helps prevent and repair damaged cells.
One cup of cut-up guava gives you 688 grams of potassium (which is 63% more than a medium banana)
Guava also contains almost 9 grams of fiber, 367 mg of vitamin C, and 81 mcg of folate.
My favorite way to eat guava is either in a smoothie or just cut up by itself.
Here are recipes with guava in them that you should try:
7. RASPBERRIES
Much like the other berries, raspberries are a powerhouse and full of vitamins.
They are about 64 calories per cup and 8 grams of fiber. Not only that but they contain calcium, vitamin C, magnesium, potassium, vitamin K and get this, only 7 grams of net carbs.
Raspberries could also be a natural arthritis treatment. That’s due to containing anthocyanins (a blue, violet, or red flavonoid pigment found in plants. Anthocyanins possess antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as prevention of cardiovascular diseases.)
Here are a few Raspberry forward recipes you should try:
8. PAPAYA
Another fruit that brings me back to my childhood. It was always on our table for breakfast and I would usually eat it with a bit of sugar sprinkled over it.
Papaya enzymes ease digestion, and inflammation.
It contains 781 mg of potassium, 5.5 grams of fiber, and only 55 calories in a cup of cubbed papaya.
It’s also known to reduce lung cancer risks by 30%.
Here are a few Papaya forward recipes you should try:
9.LEMONS-LIMES
You know that old saying? When life gives you lemon... yeah that’s because Lemon and Limes have so many health benefits when added to your water.
1/2 of lemon juice a day raises the level of citrate in the body, which may help fight kidney stones.
Lemon peel and hot black tea help to reduce the risk of skin cancer.
It contains limonene (which is a group of chemicals found in the peel) it has been shown in studies to prevent liver, lung, and UV-induced cancer.
When making lemonade, try using the whole fruit, including the peel! So you get all the benefits.
Here are a few Lemon-Lime forward recipes you should try:
10.WATERMELON
Oh, watermelon, one of my go-to fruits when I’m pregnant!
It has high water content and it is a high-volume food(takes a lot of space and very little calories). Which in turn, helps with weight loss. Watermelon is about 92% water.
Watermelon is low calorie, high volume, filling, contains vitamin A and carotenoids (Carotenoids, also called tetraterpenoids, are yellow, orange, and red organic pigments that are produced by plants and algae, as well as several bacteria, and fungi).
Even though watermelon has a high glycemic index(around 72), it’s glycemic load is a low 4. Which is the number you should pay attention to!
I hope that you have learned a little bit more about each of these fruits and are willing to add them to your diet!
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