What Is Fruit Used For

Eating more fruit is an excellent way to improve overall health and reduce the risk of disease. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes. Citrus fruits and berries may be especially powerful for preventing disease. A 2014 study ranked "powerhouse" fruit and vegetables by high nutrient density and low calories. Lemons came out top of the list, followed by strawberry, orange, lime, and pink and red grapefruit. In this article, we look at the nutrition and the many and varied health benefits of these and other fruits you can find in the supermarket. Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits.

Like other citrus fruits, they contain vitamin C and other antioxidants. Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body's cells and lead to diseases, such as cancers. Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties. Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. Read more about the health benefits of lemons and lemon water here. Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish. Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat. It is also possible to eat the rind of organic lemons. Some people use the miss in recipes. Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthy vitamins and minerals. Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart. In one study, women who ate 3 or more servings per week of strawberries and blueberries - which are both known for their high anthocyanin content - had a lower risk of having a heart attack than those with lower intake.

Read more about strawberries.

Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound. Read more about strawberries. Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam. For more science-backed resources on nutrition, visit our dedicated hub. Oranges are a sweet, round citrus fruit packed with vitamins and minerals. Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods. The human body cannot make vitamin C itself, so people need to get this vitamin from their diet. Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon. B-vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells. Read more about the benefits of oranges. People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate. People can also grate orange peel into a salad, yogurt, or as a cereal topping to add extra flavor. Limes are a sour citrus fruit that provides a range of health benefits.

Like other citrus fruits, limes provide a healthy dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties. Read more about the benefits of limes and lime water here. Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink. Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white. The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity. A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors and may support healthy bones. Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. Researchers still need to carry out more studies on animals and humans to confirm these properties.

People may wish to see a doctor before adding grapefruit to their diet, as it can interact with certain medications. Read more about grapefruit benefits. Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink. Otherwise, people can buy pure grapefruit juice from the supermarket. Like other berries, blackberries contain health-boosting anthocyanins. Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health. Read more about blackberries here. People can eat fresh blackberries, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies. Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits. Apples are high-fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health. Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes. Apples also have high levels of quercetin, a flavonoid which may have anti-cancer properties. One study found that people who ate whole apples were 30 percent less likely to be obese than those who did not. This can lower the risk for diabetes and heart disease. Read more about apples.

Eat pomegranates with the seeds to get the fiber benefits.

Raw apples make a great snack and combining them with almond butter helps balance protein and fat intake. People can also add raw or stewed apples to yogurt, or use applesauce in cooking. Many people consider pomegranates to be a 'superfood.' They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body. Eat pomegranates with the seeds to get the fiber benefits. One pomegranate also contains 46.2 micrograms (mcg) of the recommended 80 mcg daily allowance of vitamin K. This vitamin is essential for strong bones and healthy blood cells. A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer's disease and Parkinson's disease. This may be because pomegranates contain particularly high levels of polyphenols. Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells. Read more about the benefits of pomegranate juice. Pomegranates can make a great addition to salads, or to couscous or rice dishes.

Pomegranates are sweet, so people can also add them to yogurt and fruit salads. Pineapple is an exotic fruit that may help reduce inflammation and promote healthy tissue growth. Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits. The National Center for Complementary and Integrative Health states that bromelain can help with reducing nasal inflammation or sinusitis. However, scientists need to carry out more research into its benefits for osteoarthritis and its anticancer potential. Pineapples contain manganese, which the body uses to build bone and tissue. Read more about the benefits of pineapple, the pineapple juice, and potential bromelain benefits. People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make a tropical salsa or add it as a topping on fish tacos. Try adding frozen pineapple to smoothies. Bananas are well known for their high potassium content. A medium banana contains 422 mg of the adequate adult intake of 4,500 mg of potassium. Potassium helps the body control heart rate and blood pressure. Bananas are also a good source of energy, with one banana containing 105 calories and 26.95 g of carbohydrate.

The 3.1 g of fiber in a regular banana can also help with regular bowel movements and stomach issues, such as ulcers and colitis. Read more about bananas. A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes. Many people refer to avocados as a superfood because of their healthful qualities. Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. The American Heart Association says that maintaining healthy cholesterol levels with healthy fats could reduce the risk of heart disease and stroke. Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant which is important for healthy eyes and skin. Avocados also contain folate, vitamin A, and beta-carotene. Read more about avocados. People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking. Blueberries are another superfood that can provide many health benefits. Like strawberries, blueberries contain anthocyanins, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other diseases. Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries. Read more about blueberries.

2015). Pomegranate: An ideal fruit for human health.

Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies. Fruits come in all shapes and sizes, and different fruits have different health benefits. For the best results, add a variety of fruits to the diet. By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health. People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes. Akbar, M., et al. 2015). Pomegranate: An ideal fruit for human health. Basic report: 09003, apples, raw, with skin (includes foods for USDA's food distribution program). Basic report: 09037, avocados, raw, all commercial varieties. Basic report: 09040, bananas, raw. Basic report: 09050, blueberries, raw. Basic report, 09112, grapefruit, raw, pink and red, all areas. Basic report: 09152, lemon juice, raw.

Basic report: 09160, lime juice, raw. Basic report: 09203, oranges, raw, Florida. Basic report: 09266, pineapple, raw, all varieties. Basic report: 09286, pomegranates, raw. Basic report: 09316, strawberries, raw. Cassidy, A. et al. Di Noia, J., et al. 2014). Defining powerhouse fruits and vegetables: A nutrient density approach. Ghahary, A. (nd). The healthiest fruits you can eat. Hossain, F., et al. 2015). Nutritional value and medicinal benefits of pineapple. Hung, W., et al. 2017). Chemistry and health effects of furanocoumarins in grapefruit. Koutsos, A., et al. 2015). Apples and cardiovascular health: Is the gut microbiota a core consideration? Mohanapriya, M. (2013). Health and medicinal properties of lemon (Citrus limonum). O'Neil, CE, et al. 2015). Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National health and nutrition examination survey. Potassium. Fact sheets for health professionals. Rafiq, S. et al. (2018). Citrus peel as a source of functional ingredient: A review. Vitamin C. Fact sheet for health professionals. Vitamin C. Fact sheet for consumers.


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