Fruit provides an interesting change of pace in your weekly menu, and you might as well enjoy the most nutritionally-dense fruit superfoods possible, right? Include the following superfruits in your advance planning and you’ll enjoy some promising health benefits along the way.
Improve Your Health Through These Seven Fruits Superfoods
Some of the greatest health benefits of fruits are that they aid in heart health, digestive health, they are also very rich in essential vitamins, minerals, fiber and can as well reduce LDL cholesterol. Let’s have a look at some of those delicious and healthy fruits which you can enjoy with peace of mind:
Pomegranate
As one of the most ancient fruits still cultivated today, pomegranates hold a special place in the fruit super foods world. Several small clinical studies have discovered pomegranate juice positively affects blood pressure and arterial plaque levels, and it may lower cholesterol as well. Other animal studies are exploring whether the antioxidants in pomegranate can improve symptoms of depression.
Only the juice and seeds of a pomegranate are eaten. The juice is commercially available year round, and is usually mixed with other potent fruit superjuices like blueberry and cranberry. Eat the seeds as a crunchy snack, or sprinkle on salads to liven them up.
Cranberries
One of the best-studied fruit super foods, cranberries bring a lot to the table–literally and figuratively. Their red color is due to high concentrations of anthocyanins, phytonutrients shown to reduce chronic inflammation and oxidative stress. Cranberries are a well-known natural way to help prevent urinary tract infections, and their antibacterial properties may help prevent stomach ulcers, too.
Fresh or frozen whole cranberries are quite tart, so balance their flavor by using less vinegar in salads, or chop into smaller pieces. Cranberry juice (when mixed with other fruit juices) is a refreshing and healthy drink. Dried cranberries are sweeter and a great addition to cooked cereals and granola, or sprinkled over a spinach salad.
Avocado
Don’t be fooled by the avocado’s high fat content: these are beneficial fats that are proven to keep inflammation at bay and help your body absorb fat-soluble vitamins. Perhaps the most unique nutritional benefit of the fruit superfood avocado is its carotenoid content–higher than even tomatoes and carrots. Avocado also provides much-needed fiber to aid digestion and improve overall health.
Serve avocado raw, but don’t be afraid to garnish cooked foods with slices or chunks. It makes a satisfying addition to soup, poached fish, and spicy beans.
Goji Berries
Their vibrant orange-red color tells you that goji berries contain extra helpings of beta-carotene and lycopene, two phytochemicals linked to fighting cancer, diabetes and heart disease. They’re also a tasty source of fiber and amino acids, trace minerals, B vitamins and vitamin E.
Goji berries are typically found in the grocery store as dried fruits, which can be added to a variety of healthy foods just like dried cranberries. They’re especially good sprinkled over a kale salad for a bright tang. You may also be able to find goji juice at specialty health food stores.
Oranges
Well-known for their vitamin C content, oranges also supply healthy fiber and trace minerals to your balanced diet. Their primary flavonoids have been extensively studied in relationship to high blood pressure and cholesterol, making oranges a fruit superfood that aids in heart health and digestive health.
For the best health benefits, eat whole oranges or freshly squeezed orange juice with the pulp. Segments may be added to cooked foods, and orange is a delicious complement to sweet potato, winter squash, and fatty cold-water fish. If your oranges are organically grown, save the zest to add to salads, juices, shakes, yogurt and the like.
Blueberries
Another fruit superfood that has been extensively studied, blueberries contain those key anthocyanin antioxidants as well as an array of other healthy phytonutrients. In fact, they’ve been labeled as the whole body superfood because they positively affect each system, from heart to digestion to brain and everything in between.
Take advantage of blueberry superfoods by including several one-cup servings per week in your diet. Fresh or whole frozen blueberries contain the most nutrition, but including dried blueberries in a variety of dishes can help you get even more out of them.
Apricots
As an elegant cousin to the more common peach, apricots hold a special place among fruit superfoods. High amounts of vitamin A help protect your eyes from cataracts and macular degeneration, and apricots are a delicious source of dietary fiber.
Apricots are usually eaten fresh as an addition to salad, garnish for spicy foods, or simply as a fruit snack. If you shop for dried apricots, try to get organic products because they aren’t treated with sulfite. As an easy alternative, buy fresh apricots in season and dry them at home to enjoy throughout the year.
Bottom line
By including at least ten to twelve servings of these fruits in your weekly meal plan, you’ll gain all the health benefits possible from nutrition-packed superfoods. They’re an enjoyable way to get everything you need to stay healthy.
