Top 10 fruits for your health
Discover 10 fruits that are considered the best for maintaining good health.
nuts
Walnuts, hazelnuts, almonds, Brazil nuts ... Nuts are rich in omega-3 fatty acids, vegetable proteins, fiber, vitamins and minerals (especially magnesium).
According to an American study published in the New England Journal of Medicine in November 2013 and in which nearly 120,000 people followed for 30 years, consuming it every week will also reduce the death rate.
Snack a handful a day, no more, because calories still matter.
the Apple
If the old saying “an apple a day keeps the doctor away” is not to be taken literally, then we must realize that this fruit is excellent for our health.
Apples are low in calories, and contain pectin, a soluble fiber known to regulate intestinal transit.
Apples are also rich in flavonoids and antioxidants that prevent cardiovascular disease by helping to reduce and prevent oxidation of fats circulating in the blood and reduce cholesterol levels [1], [2].
A study dating back to 2001 [3] also tends to show that apple consumption will also reduce the incidence of acute coronary syndrome, especially in men. This syndrome includes unstable angina and myocardial infarction.
Banana
Bananas rich in potassium help regulate blood pressure, protect the body from cardiovascular accidents, and reduce the formation of kidney stones.
Its high fiber content promotes intestinal transit.
A prospective study, in 61,000 Swiss women, showed a link between higher fruit consumption and a lower risk of kidney cancer. Of all the fruits studied, researchers found the strongest association with bananas [1]. Bananas will also have a beneficial effect on the risk of colorectal cancer in women and men [2].
Other studies have also shown the benefits of bananas on stomach ulcers, chronic diarrhea, cardiovascular disease, and type 2 diabetes.
Bananas also contain vitamin B6, manganese, vitamin B9, vitamin C, copper, magnesium and potassium.
orange
Orange enhances the effectiveness of the immune system, allows blood thinning and fights constipation.
Several studies have shown that the consumption of citrus fruits, including oranges, is associated with the prevention of certain types of cancers [1], [2], [3] such as esophageal, stomach, colon, oral and pharyngeal cancers. cancer.
The antioxidant limonoid compounds found in citrus fruits have also shown anticancer effects in vitro or in animal models. The high content of antioxidants in oranges also helps reduce oxidative stress [4], which helps prevent many health issues.
The orange would also be one of the foods showing the greatest association with reducing the incidence of cerebrovascular disease [5].
Oranges are also rich in vitamins C, B1, B5, B9, calcium and copper.
kiwi
Very rich in vitamin C, kiwi also contains vitamins K, B9, E, copper, potassium and compounds with antioxidant properties, which neutralize free radicals, prevent cell aging and certain types of cancer.
Kiwi contains a huge amount of fiber, which promotes good intestinal transit.
A human study demonstrated the ability of kiwi fruit to protect the heart [1]. Researchers noted that consuming 2 or 3 kiwis daily for about a month resulted in a decrease in platelet aggregation as well as a decrease in blood triglycerides, two risk factors associated with cardiovascular disease.
Lawyer
Native to Central and South America, this fruit is prized for its tender flesh and many benefits.
Avocado is indeed a valuable source of vitamins and minerals. Contains vitamins B1, B2, B3, B5, B6, B9, E, K, copper, phosphorous, magnesium, potassium, iron, zinc and manganese!
Avocados also contain many antioxidant compounds in addition to dietary fiber.
Although avocados are very high in fat, they are mostly made up of polyunsaturated fats (mainly monounsaturated), which are considered "good" fats for cardiovascular health.
In humans, a study showed that replacing part of the fat in the diet with avocado for three weeks can lead to a decrease in blood lipids, without reducing the concentration of HDL ("good" cholesterol) [1].
Consuming avocados also allows for better absorption of carotenoids[2] (antioxidants). The better absorption of carotenoids can also be attributed to the fats in avocados.
On the other hand, several in vitro studies indicate that avocado will have favorable cancer prevention properties.
Cranberry
A superfood, blueberries are one of the fruits with the most antioxidants [1].
Flavonoids are the most powerful antioxidants found in blueberries. They participate in neutralizing free radicals in the body, which helps prevent the onset of cardiovascular diseases, some types of cancer and various chronic diseases.
Fermented berry juice can also contribute to the prevention of neurodegenerative diseases (Alzheimer's, Parkinson's) by protecting neurons from oxidative stress [2].
On the other hand, studies conducted at the University of Montreal have shown that fermented cranberry juice has antidiabetic properties [3].
pineapple
Pineapple is an exotic fruit known to promote weight loss, and it contains vitamins A, B, C, manganese and copper, making it an excellent fruit for maintaining the immune system, nervous system and memory.
On the other hand, pineapple contains bromelain which is known for its anti-inflammatory, anticoagulant, antiplatelet and fibrinolytic properties (allowing blood clots to be dissolved).
Studies have also shown that bromelain would reduce the risk of angina pectoris, would take action against high blood pressure and could reduce the risk of coronary infarction and could be an alternative treatment against osteoporosis.
Pineapple also contains polyphenols and flavonoids, which are compounds that have antioxidant properties.
apricot
Apricots are a source of fiber, which, in addition to preventing constipation and reducing the risk of colon cancer, can contribute to the prevention of cardiovascular disease, as well as the control of type 2 diabetes and appetite [1].
Apricots also contain many antioxidants, especially phenolic compounds from the flavonoid family, and carotenoids, especially beta-carotene, which have the ability to convert into vitamin A.
In addition to being rich in fiber, vitamin A and antioxidants, apricots contain iron, copper, vitamin C and potassium.
lemon
Lemon is the detox fruit par excellence. In fact, it will have the effect of stimulating the activity of the kidneys, which helps to eliminate toxins.
Rich in flavonoids, lemon contains antioxidant properties that can prevent many diseases such as cancer and cardiovascular disease.
Among other effects observed, two limonoids present in citrus fruits inhibit the replication of the human immunodeficiency virus (HIV), in addition to inhibiting the activity of the protease of the virus [1].
In addition, some limonoids show activity against some pathogenic fungi [2].
Lemon is also a natural antibacterial.