Saednews: These delicious options are packed with health benefits.
According to Saednews, a list of the most beneficial fruits has recently been published by nutrition experts. In the following, we will review them.
Eating fruit regularly can improve health. Fruits vary from one another and have different compounds and nutrients. Some fruits have special health benefits. In this article, we aim to review 21 examples of the healthiest fruits in the world. Some of these fruits are well-known to all of us, but others we may not have even tried yet. Stay with us for more.
1 - Papaya
This tropical fruit has an impressive list of nutrients. Papaya is a good source of vitamins A, C, and E, which play a role in immunity, skin health, and heart health. It is also rich in fiber, especially if you eat the seeds, which may be a bit bitter for some, but are entirely edible.
2 - Apricot
A species from the rose family, this small tree, whose fruit is edible, has been cultivated since prehistoric times. Dried apricot leaves are known as "torshale" (or "taftale" in some regions of Iran).
Sometimes, apricots are converted into "torshale" for consumption and are used in making fruit leather (lavashak). Apricots are an excellent source of beta-carotene, which is converted into vitamin A in the body and helps with eye health, skin, hair, mouth, etc., as well as aiding the body in fighting infections. This fruit is consumed dried, as compote, or fresh. Its pit contains amygdalin, which can be toxic when consumed in large amounts.
3 - Watermelon
Watermelon is a refreshing summer fruit that is highly nutritious and beneficial.
This fruit contains a lot of water, vitamins A and C, fiber, and natural antioxidants. Consuming watermelon is one of the best ways to cool down the body during the summer and can help maintain overall health. It is made up of 92% water, and since food provides about 20% of your daily fluid intake, eating water-rich fruits like watermelon can help prevent subtle dehydration and reduce headache triggers.
4 - Apple
Apples are available in a variety of shapes, colors, and flavors and are often consumed as a snack. They are also used to make juices, jams, and sweets. This fruit is rich in fiber, antioxidants, and other nutrients, making it a healthy addition to any diet.
Research shows that following a diet rich in vegetables and fruits, including apples, can reduce the risk of various chronic and serious diseases such as obesity, cancer, heart disease, and diabetes.
5 - Pear
The pear is a cone-shaped, fleshy fruit that can be sweet or sour, and the tree grows to a height of about 10 meters. Consuming various fruits and vegetables, due to their high content of nutrients like vitamins, can significantly reduce the diseases present in the body.
One of the benefits of pears is for kidney stones, as they not only contain a lot of water and help with kidney function and the elimination of stones but can also aid in improving urinary tract infections. Additionally, you can use pear leaf decoction to help pass kidney stones, bladder stones, and reduce prostate inflammation.
Kiwi is not only a delicious fruit rich in nutrients but also an excellent natural ingredient for skin care. It contains vitamin C and E, as well as antioxidants, which are essential for strengthening and rejuvenating skin health. Additionally, kiwi is high in fiber and antioxidants, making it a great natural laxative. Regular consumption of kiwi juice helps eliminate toxins and excess substances from the body, leading to healthier and brighter skin. Vitamin E in kiwi helps keep the skin moisturized. It is used for skin cell regeneration, making the skin flexible and youthful.
Bananas are rich in potassium and other minerals that help balance the body's electrolytes. As a result, blood circulation improves, and pain reduction is enhanced.
One of the most important benefits of bananas for the kidneys is that they improve kidney function and prevent kidney stones from forming. Eating bananas helps prevent calcium from being excreted in urine, reducing the risk of kidney stones. Additionally, bananas provide vitamin B6 to the body, which helps prevent the formation of oxalate stones in the kidneys, as a deficiency of this essential vitamin is a key factor in their formation. However, some potential drawbacks of bananas include increasing blood sugar levels, causing tooth decay, headaches, drowsiness, and kidney disorders due to their high potassium content.
The orange is one of the most famous citrus fruits in the world, believed to have originated from China or India, resulting from the hybridization of the mandarin and the pomelo. Its widespread popularity is due to the exceptional benefits of oranges. The 3 grams of fiber in each medium-sized orange help improve gut health and reduce intestinal inflammation that may lead to colon disease. The fiber in oranges also lowers bad cholesterol levels, preventing long-term artery blockages. Additionally, the high fiber content speeds up wound healing, especially internal digestive wounds such as stomach and intestinal ulcers. Moreover, the fiber in oranges slows down the absorption of sugar in the body, making it particularly beneficial for diabetic patients.
Cherry is a nutritious fruit with relatively low calories, and high in fiber, polyphenols, carotenoids, vitamin C, and potassium. The most important benefits of cherries include improving heart, kidney, stomach, and brain health and aiding digestion. Cherries also help slow the deterioration of vision in patients with macular degeneration and diabetic retinopathy due to these nutrients.
Grapes are a fruit that has been cultivated for thousands of years and was highly respected in many ancient civilizations. Known for their high antioxidant content, grapes offer benefits such as protecting against heart disease, reducing blood sugar levels, and preventing or slowing the progression of cancer.
Guava is a tropical plant with an evergreen shrub from the Myrtaceae family, known for its long, oval-shaped leaves. This shrub is native to South and Central America, including Peru, Brazil, and Mexico. It is also found in other parts of the world, including South Asia (Pakistan and India) and some regions of southern Iran.
The vitamin C found in strawberries is very beneficial for strengthening the immune system. Just one cup of strawberries provides your daily requirement of this vitamin. It is also worth mentioning that strawberries are rich in beneficial antioxidants and other nutrients.
Studies show that vitamin C is an essential nutrient for overall body health and helps the immune system combat pathogens. Research indicates that as we age, our immune system weakens, but the vitamin C and vitamin E found in strawberries can enhance immune function in the elderly.
Grapefruit is a tropical citrus fruit known for its sweet and somewhat tangy flavor.
This fruit is packed with nutrients, antioxidants, and fiber, making it one of the healthiest citrus fruits you can eat.
Grapefruit has natural astringent properties that help remove excess oils from your skin and tighten pores. Look for skincare products containing grapefruit extract or make your own toner by mixing fresh grapefruit juice with lavender or mint in a small spray bottle. Spritz your face for a refreshing cleanse. Grapefruit also has antiseptic properties that help eliminate bacteria and reduce acne outbreaks.
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta-carotene, and omega-3 fatty acids. They contain high levels of healthy fats, which can help individuals feel full between meals, keeping blood sugar levels stable.
Chronic inflammation can lead to many diseases, including diabetes, Alzheimer's, and arthritis. The vitamin E in avocados reduces inflammation in the body. In addition to vitamins, minerals, healthy fats, and fiber, avocados are rich in bioactive compounds, including carotenoids, vitamin C, vitamin E, and phenolic compounds, which have antioxidant, nerve-protective, and heart-protective properties.
Plum is a summer fruit that comes in various colors such as black, yellow, and red. Plums are available in two types: wild or forest-grown, and cultivated, which are produced by gardeners. Plums are rich in various vitamins and antioxidants, making them highly beneficial for body health and effective in preventing diseases.
Lemons have numerous health benefits, ranging from reducing cancer risk and preventing asthma to promoting fat loss and improving anemia. Among the benefits of lemon for weight loss, it helps lower bad cholesterol. Studies have shown that consuming 24 grams of lemon extract daily for one month can reduce blood cholesterol levels.
Raspberry is a perennial, hollow fruit belonging to the same family as blackberries. It grows on bushes, and instead of thorns, it has fine hairs on its stems. This type of raspberry, due to its unique shape, appearance, and taste, is one of the most widely consumed fruits globally, particularly in Europe and Northern Asia.
Scientifically, pomegranate is considered a nutritious elixir and has numerous benefits. From the thick skin of the pomegranate to its delicate seeds, every part of this fruit contains a substantial amount of vitamins, minerals, antioxidants, and beneficial fibers. For this reason, pomegranate has been used as a natural remedy for health maintenance and disease treatment since ancient times.
While pomegranate juice loses much of its vitamin C content when juiced, it retains almost all of its potassium. Potassium is an essential mineral that helps keep your nerves and heart strong. By eating fresh pomegranate or drinking its juice, you get a significant amount of this important mineral.
Pineapple is a natural diuretic that helps detoxify the kidneys and urinary system and is beneficial for treating kidney stones.
Fresh pineapple juice can be used to expel kidney stones, but it is important to note that excessive consumption of even the best foods can harm the body. Due to its high sodium and potassium content, excessive consumption of pineapple may cause discomfort and inflammation in the kidneys. Pineapple is rich in various vitamins and minerals, making it suitable for everyone; however, due to its high manganese content, pineapple is especially beneficial for women, particularly those experiencing menstrual pain.
Fig is a sweet and highly nutritious fruit with many benefits. Its native region is Western Asia and Mediterranean countries. The tree grows to a height of 3 to 9 meters and has palm-shaped leaves. Fig belongs to the mulberry family and is sensitive to extreme cold, which is why it is primarily grown in temperate and semi-warm regions.
Figs are naturally rich in dietary fiber, vitamins, and minerals. High-fiber foods promote a feeling of fullness and can reduce hunger and cravings, while key nutrients improve blood management.
