Pomegranate seeds and their juice-filled compartments are phytonutrient giants, with two to three times as much antioxidant activity as green tea or red wine. Not surprisingly, there is research that suggests they can help protect against cancer, lower blood pressure, improve cholesterol levels, and improve cognitive function.
In one small study, a group of older subjects who drank 8 ounces of pomegranate juice daily for four weeks scored higher on memory tests than a control group. One downside: They’re not the easiest fruit to eat.
Oranges are packed with vitamin C and potassium. They also contain flavonoids, plant nutrients with anti-inflammatory properties. They aren’t too sweet so you don’t end up craving sugary sweets after eating one. They are also the perfect fruit to eat before a long training run or other sports or aerobic activity. Eating an orange is better than just drinking its juice. It is just 69 calories and you get 3 grams of fiber as well.
Sure, apples aren’t the most glamorous fruit—you’re not likely to find them on many superfood roundups. But they have plenty of virtues, not the least of which is that they store and travel well. They are an excellent source of the phytonutrient quercetin, which, in a number of studies has been shown to reduce inflammation and counteract asthma and allergy symptoms. It has also been shown to protect brain cell degeneration, which can lead to Alzheimer’s disease.
Research found that eating apples and other whole fruits was linked with lower blood pressure. The fiber in it is also connected with improvements in cholesterol levels. Don’t forget to eat the skin too, it’s especially rich in disease-fighting compounds like flavonoids, which reduce the risk of heart disease. A number of studies have shown that apples can provide a helpful assist in weight-loss programs.