Some of the most healthy foods and their benefits – fruits
Super healthy foods that are rich in vitamins, minerals, antioxidants and fiber – this post is about fruit and berries that are high in these nutrients. Some are best bought or grown organic
Apples
- Contain potassium
- high levels of quercetin – anticancer and protection from Alzheimer’s disease
- anti-inflammatory
- high in pectin a soluble fiber that helps lower bad cholesterol
- prevents colon cancer
- lowers blood pressure
- fat free – helps with losing weight
- vitamin C – helps boost the immune system
- high in fiber
Avocados
- Rich source of monounsaturated fats ( good fats ) – good for heart health
- helps lower the risk of breast cancer
- reduces bad blood cholesterol
- contains vitamins C, E and B12, folate, iron, magnesium, potassium
- high in antioxidants
- protects against cancer
- lutein content helps protect against eye cataracts and muscular degeneration
Grapes
- Grapes are rich in polyphenols – which help protect the heart, improves circulation and lowers bad cholesterol
- antifungal properties
- purple, red and black grapes contain higher levels of flavonoid quercetin and anthocyanins – helps prevent cancer, heart and cardiovascular disease
- resveratrol also helps to prevent cancer, heart disease and degenerative nerve disease, viral infections and protection from Alzheimer’s disease
- good source of vitamin C
- source of potassium and fiber
Figs
Fresh and dried
- Figs are high in fiber
- good source of iron – for healthy blood
- high in B vitamins especially B6
- contains potassium, magnesium and folate
- sterols – which help lower blood cholesterol
Apricots
Fresh and dried
- Contain vitamins C, E
- potassium
- beta-carotene – an antioxidant that helps prevent cancers
- good source of fiber
- fat free
- high in iron
- good for eye health
- good bone health
Mangos
- Very rich in antioxidants
- vitamin C and E – boosts the immune system and healthy skin
- contains beta-carotene – protects against cancers and heart disease
- high in fiber
- can regulate blood sugar levels
- reduces bad blood cholesterol
- rich in potassium
Fruits are amazing super healthy foods
Pears
- Pears are safe for most people who suffer food allergies
- good source of nutrients – vitamin C and potassium
- contains hydroxycinnamic acids, antioxidants that are anticancer and antibacterial and may help to prevent gastroenteritis
- high in fiber
Papayas
- High in carotenes – prevents cancers
- eye health
- lung health
- good source of fiber – helps control blood sugar levels
- rich in potassium and calcium
- very high in vitamin C and E
- source of magnesium
- contains the enzyme papain – which breaks down protein
Oranges
- High in vitamin C boosts the immune system and protects from the signs of aging
- oranges are one of the few fruits that are low on the glycaemic index, so good for dieters and diabetics
- good source of fiber – lowers cholesterol
- anti-inflammatory – helps reduce arthritis
- blood oranges contain higher levels of antioxidants – cancer prevention
Pineapples
- Ease the pain of arthritis contains bromelain, a protein that helps to ease inflammation associated with arthritis and joint pain
- helps to prevent strokes
- good source of vitamin C
- contains magnesium
- helps to reduce blood clots
- aids digestion
- good source of ferulic acid – which helps prevent cancers
Strawberries
- Rich in vitamin C – boosts the immune system
- cancer protection
- full of antioxidants
- contains anthocyanins – helps lower bad blood cholesterol
- source of fiber and soluble fiber
- contains potassium and folate
Raspberries
- Packed with vitamin C
- antioxidants
- very nutritious
- helps prevent varicose veins
- high in fiber – helps control bad cholesterol
- helps to prevent heart disease and cancers
- high in iron
Blueberries
- Rich in antioxidants – protects from cancer
- lowers cholesterol
- helps to prevent diabetes
- helps to prevent heart disease
- high in vitamin C
- good source of fiber
- fights urinary tract infections
- protects against intestinal upsets, including food poisoning
- carotene for eye health
Berries are so packed with nutrients making them very healthy foods
Lemons
- Contain antioxidants
- high in vitamin C great for boosting the immune system
- helps to prevent breast and other cancers
- lowers bad cholesterol
- strengthens veins and prevents fluid retention, especially in the legs
- disinfecting and insecticide
- increase the appetite
Grapefruit
- High in vitamin C – boosts the immune system
- antioxidants – helps prevent cancers
- good for dieters
- helps reduce wheezing in asthma sufferers
*can effect drugs, check with your doctor if you are on medications*
Cherries
- High in antioxidants
- good source of nutrients
- rich in quercetin – helps to prevent cancers
- alleviates arthritis – anti-inflammatory
- soluble fiber
- improves blood cholesterol profile
Cranberries
- Contain Quinic acid – alleviate urinary tract infections
- helps prevent digestive disorders and stomach ulcers
- protects from heart disease
- high in soluble fiber – reduces bad cholesterol
- helps to boost kidney function
*people taking warfarin should avoid cranberries as they raise blood levels*
Plums
- High in antioxidants
- low glycemic index – useful for dieters and diabetics
- good source of carotene for cancer protection and good eye health
- rich in phenolic compounds – for brain health
- source of iron – for healthy blood
- helps to prevent heart disease and cancers
Melons
- Rich source of vitamin C
- good for potassium
- beta -carotene
- soluble fiber lowers bad blood cholesterol
- contains citrulline, an amino acid that aids blood flow to the muscles – helpful for exercise
- protects against prostate cancer and other cancers
- rich in vitamin B6
- anti heart disease
- anti aging properties
Blackberries
- Rich in antioxidants
- good for heart health
- high in ellagic acid, a compound to help block cancer cells
- rich in vitamin E
- high in fiber
- good source of vitamin C – helps boost the immune system
- source of folate
- contains the minerals – magnesium, iron, zinc and calcium
Bananas
- Rich in antioxidants
- high in fiber
- great source of vitamin B6
- contains minerals – potassium, phosphorus and iron
- vitamin C
- energy booster
- good heart health
- lowers blood pressure
- for proper balance of water in the body
- reduces the risk of strokes
- helps boost serotonin ( feel good hormone )
- helps to ease menstrual cramps
- reduces PMS symptoms
- calms an upset stomach and heartburn
- helps heal stomach ulcers
Kiwi
- Increases bone mass
- high in vitamins C, E, K and folate
- source of fiber
- good for heart health, digestion, immune boosting
- helps alleviate asthma symptoms
- high in antioxidants
Coconut
- Rich in fiber
- good for heart health
- good for the digestive system
- contains protein
- good source of B vitamins
- high in manganese – bone health and metabolism
- rich in iron, copper and selenium
- powerful antioxidants
- source of good healthy fats
- antibacterial
Amazing healthy fruits and berries
How are these for healthy foods – fruits and berries packed with goodness!
I hope you have found this post useful? has it inspired you to eat more super healthy foods?
let me know in the comments
Love LittleWildflower x