Did you know that only 1 in 10 adults meet the daily recommended amount of fruit? Which
is at least 1½ to 2 cups per day, most fruits are good for your health. Research has shown eating a minimum of four to five servings per day helps to boost mood and reduce your risk of heart disease, obesity, and type 2 diabetes.
But there are a few unhealthy ones as well which are hidden sugar mines. The idea of unhealthy fruit may seem like nature’s evil joke, tricking us into thinking we’re being healthy when really we’re downing tablespoons of sugar.
Today, we’ll tell you about both types of fruits, those that you should eat regularly and the ones that you should avoid. We’re talking about heroes like apples, pomegranates, papaya and villains like bananas, coconut, watermelon and more.
Let’s start with the healthy ones first.
Blueberries are one of the top fruits rich in antioxidants. They have a pleasingly sweet taste and are fairly low in calories and glycemic index. In fact, research suggests that they are positively good for blood sugar control. The fiber in the fruit forms a gel in the gut that can slow down the release of glucose into the bloodstream. They also contain certain phytonutrients that may actually block sugar from being absorbed through the gut wall and into the bloodstream.
Additionally, research suggests that blueberries help protect the heart, lowering bad cholesterol and slowing plaque buildup, thanks in part to their soluble pectin fibers. While other research suggests blueberries help protect the brain from oxidative stress and against dementia. They’re also included in the MIND diet, which was designed to protect against
Low in calories and full of nutrition, papaya has more vitamin C than an orange. It’s loaded with vitamin A, potassium, folate and fiber. It also contains lutein and zeaxanthin, substances which help protect your eyes from age-related blindness.
It helps in the prevention of atherosclerosis, diabetes and heart disease. It also contains folic acid which is needed for the conversion of a substance called homocysteine. If left unconverted, homocysteine can directly damage blood vessel walls and if levels get too high, it is considered a significant risk factor to heart attack and strokes.
The antioxidants in papaya fight the cholesterol present in the blood and prevent it from building into plaques that clog the arteries. Apart from that, the rich fiber content of the fruit breaks down toxic substances into easily absorbable amino acids, reducing chances of heart stroke.
The little bulbs are one of the world’s oldest and most abundant healthiest fruits. Grapes may also have a favorable effect on blood lipids, decrease inflammation and reduce blood pressure, according to research. They are also a great source of potassium, which helps prevent muscle cramps. Just don’t share these other foods with your dog; they can be toxic.