A Healthy Diet Based on Fruits


Being healthy doesn’t mean you have to consume foods you don’t like. Fruits are the best example to show this. The truth is we all like fruits and it is good news that they are classified as one of the healthiest group of food. The majority of fruits are naturally low in fat or calories and they are a good source of fibre. Some important nutrients that fruits provide to our body are folate, vitamin C and potassium. There are some fruits which are considered to be the healthiest, such as:

  1. Apple

We all have heard the phrase “An apple a day keeps the doctor away!”, but you never thought what’s special about apple to provide itself this importance. The fact is that apple is considered to have a disease fighting power. That’s because it is rich in antioxidants called flavonoids that lessen the danger of developing either asthma or diabetes. One apple contains 75 calories and 3 grams fibre. In case you didn’t know the aroma and flavor that you got from the apple it’s because of its Fragrance cells.

  1. Avocado

This is another previous fruit which has disease-fighting power as it also contains lots of antioxidants which lessen the risk of many serious diseases. One half avocados provide 114 calories, vitamin E, folate and 4.5 grams of fibre. What makes avocado special is that it is high in healthy fats while other fruits consist primarily of carbs. Actually there are some types of avocado such as green, black, pear shaped or round avocado. It is important to highlight that it also contains small amounts of Manganese, Magnesium, Iron, Zinc, Copper, Vitamin A, B1 and Phosphorous.

  1. Banana

Banana is rich in potassium that helps in reducing our blood pressure level. It has many nutritional values as one medium of banana contains 105 calories, 3 grams of fibre, vitamin B6 and folate. It is a fact that people who suffer from rubber latex allergies are less sensitive to bananas. Another fact is that bananas have benefits for heart health, digestion and weight loss as they contain many essential nutrients. The high amount of calories that they provide makes bananas a good source of energy and an ideal, convenient snack food.

Bananas provide two types of fibre such as resistant starch mainly founded in unripe bananas and pectin which decreases as the banana ripeness. It may sound strange but bananas may help with weight loss. That’s because they are high in nutrients, fibre and they have appetite-lowering effects.

  1. BlackBerry

125 ml of blackberry provides our body 31 calories, 4 grams of fibre and it is rich in antioxidants. The most powerful antioxidant which is anthocyanin lowers the dangers of cancer and heart stroke. An interesting fact is that in ancient times, Greeks considered blackberries as “gout-berries” and they often were used to detect gout-related diseases. According to a very important research blackberries can prevent and slow the growth of cancer.

They actually prevent some of the cell mutations that develop cancer. Vitamin K may be an important factor on  anti-cancer fight. Consuming blackberries gives you the right amount of vitamin K, which plays a role in fighting colon, prostate, stomach pain, nasal and liver cancer. Blackberries also improve, maintain brain function, increase brain performance and help short-term memory.

  1. Blueberries

125ml of blueberry contains 41 calories, 1.5 grams fibre and antioxidants. That’s how blueberries help our body in lowering the danger of Parkinson’s and Alzheimer’s disease and other similar diseases. An interesting fact about this fruit is that they can be frozen in a very short time. Blueberries are low in calories but they are high in nutrients, which makes them very healthy to consume daily. These nutrients consist of vitamin C, manganese and fibre.

Blueberries defend our organism from the dangers of free radicals that can damage cell structure and help to ageing or diseases such as cancer. This fruit is believed to provide the highest antioxidant capacity in comparison to other fruits which are commonly consumed. Another benefit we get by consuming blueberries is that they contribute in protecting cholesterol in our blood from getting damaged. Blueberry is another type of fruit which helps maintain brain function and boost memory.

  1. Cherry

Cherries are generally used in making pie and jam, which makes them one of the most preferred fruits. They are rich in vitamin C and antioxidant anthocyanin which assists in easing the pain that people suffer from arthritis and gout. Sweet cherries are known for their ability to protect us from diabetes as they contain a low glycemic index of 22 which is lower than blueberries (40), plums (39), peaches (42) or grapes (46).

Cherry juice is the best solution to all those who are seeking for a better sleep. You should drink it 30 minutes before your evening meal and 30 minutes after waking up. According to a study cherries are rich in melatonin which contributes in the regulation of our sleep cycles. There is though a higher level of melatonin in tart cherries.

Read also: The Importance of Vegetables.


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