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What is a super fruit? Is it a term referring to exotic or expensive fruits? Here are just a couple of the questions many ask when the term super fruit is used. A super fruit is a fruit that has been deemed to be a nutritional powerhouse. It means it should be packed with nutrients, vitamins, fiber, antioxidants, and minerals to help you live healthier. Contrary to what you might think, most of these fruits are hidden in plain sight. With that said, in this article we will be unmasking some of the popular super fruits you must try if you want to live healthier, happier, and longer!
Do not be surprised to find your favorite fruit on this list. These super fruits are fruits you are used to consuming but perhaps couldn’t tell what their health benefits or nutritional contents were. Here is a collated list of popular super fruits that have been proven to be nothing less than dietary powerhouses. Take a look!
In addition to being one of the most popular fruits globally, bananas are also among the most nutritious fruits. They are tasty and a powerhouse when it comes to nutrients. Due to their numerous health benefits, these fruits have been termed super fruits. Below are some of the benefits of consuming a banana:
A medium-sized banana provides you with at least 13% of your daily potassium requirements (11). This mineral is vital in our bodies as it performs various roles. Some of these include (11):
It is no secret that we need fiber in our diet to prevent constipation. One medium-sized banana gives you roughly 3 g of fiber, which is approximately 10% of your daily fiber needs (11).
The soluble fiber in bananas helps with controlling both your cholesterol and blood pressure levels. Consequently, you may be able to reduce your risk of the cardiovascular diseases caused by high cholesterol levels and high blood pressure. It also helps in easing inflammation (11).
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These tasty fruits are not only good for satisfying your sweet tooth, but also for giving you a happier belly. It is because they contain prebiotics. These are non-digestible fibers that feed the good bacteria t in your gut.
WebMD also states that these good bacteria may help in (11):
You might have noticed that most weight loss diet plans recommend the consumption of bananas. It could be in a weight loss smoothie, in breakfast oats, or as snacks. However you choose to consume them, the fact remains that bananas can help in promoting weight loss.
According to Medical News Today, this is made possible due to their high fiber content. Increased fiber intake keeps you full for longer, which is helpful in limiting the number of calories you eat (5). As we all know, you need to consume fewer calories than your body burns for you to shed pounds. Eating a banana can help you maintain a calorie deficit due to increased satiety.
There is more to a banana than we know. Most of us can only guess that bananas provide us with potassium. However, the nutrients acquired from consuming a banana are endless. Take a look at the nutritional content of a medium-sized banana (4):
Most of us eat a banana as it is, especially when we are looking for sweet snack options. There is nothing to this. However, you can elevate how you eat or serve these fruits by combining them with other foods. Here are examples of how you can achieve this (11):
Read More: Are Bananas Good For Weight Loss: Don’t Let Their Carb Content Put Your Off
Apples are another popular super fruit that are loved for their richness in fiber, antioxidants, vitamins, and other nutrients. They may vary in terms of colors and flavors, but nothing beats the fact that they are healthy.
Before discussing the health benefits associated with consuming apples, let us first evaluate their nutritional content. According to Medical News Today, a medium-sized raw apple weighing roughly 182 g has the following nutrients (14):
All these nutrients contribute to the health benefits of eating apples. They include:
Eating raw apples has been shown to reduce low-density lipoprotein (LDL) levels that may increase your risk of heart disease (9). The fiber present in apples may help in the reduction of these “bad” cholesterol levels.
Reduced cholesterol levels go hand-in-hand with a boost heart health as a result of the reduced risk of cardiovascular diseases. The vitamin C acquired from eating apples also supports your immune system which protects your body against various diseases and infections.
By association, this may help in defending your body against heart-related diseases and infections. Likewise, you also acquire potassium from apple consumption. This mineral relaxes your blood vessels and reduces high blood pressure risk and other heart complications (14).
According to a study in rodents, apples have bioactive compounds that may promote healthy gut bacteria, which may help in optimizing the health of individuals with obesity.
Similarly, the high fiber content acquired from consuming apples can help with reducing your obesity risk. Fiber helps with making you feel full for longer, reducing your chances of overeating and over-snacking (1).
A large cohort study found that people who ate apples regularly had a lower risk of thrombotic stroke. The reduced stroke risk is likely due to the numerous beneficial nutrients found in apples, including fiber (10).
There are numerous ways you can choose to consume these super fruits. You can choose to eat them raw, blend them in a smoothie, or chop them in salads. You can also choose to cook them to make applesauce, bake them in pies, or juice them for apple juice.
Before you choose any of the above recipes, be sure to seek medical advice. For some, eating these fruits may result in bad allergies, choking, and toxins (14). If you experience any of the following after eating apples, get medical attention immediately.
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When you look at the list of the healthiest fruits and vegetables, you will hardly miss avocados. These super fruits are rich in the vital vitamins and minerals that your body needs for proper functioning. Here is an overview of the nutrients found in 100 g serving (half) of avocado (6):
By looking at this nutritional profile, it is irrefutable that avocados are a powerhouse of plant compounds, vitamins, and minerals. This might explain the numerous health benefits associated with eating avocados, some of which include:
Most weight watchers believe that they have to keep away from avocados due to their high-fat content. However, remember that you still need healthy fats in your body, and avocados are excellent sources of these fats.
Again, avocados have high fiber content which has been shown to increase satiety. This is to say, the more full you feel, the less you eat, and the less likely you are to consume more calories than you are burning. Avocados are also great food choices if you want to drop pounds for several reasons. These include the fact that they have low carbs, low calories, and they do not spike your blood sugar levels (6).
WebMD acknowledges that eating avocados may reduce the risk of diseases such as cancer, arthritis, depression, high blood pressure, and osteoporosis (3). According to this site, the benefit is achieved due to the nutrients found in avocados.
To begin with, the folate attained from avocados helps with lowering colon and prostate cancer risk. Similarly, the vitamin K present in these fruits boosts your bone health by reducing bone loss, hence warding off osteoporosis. The potassium in these fruits also lowers sodium levels, reducing high blood pressure risk.
During pregnancy, women require at least 400 mcg of folate to help prevent congenital disabilities in the baby’s spine and brain. Eating just one avocado provides you with 41% of your folate needs (3).
There are some excellent ways you can add these fruits to your diet. Some of these include adding them to your healthy salads, salsa, and soup. If not in these ways, you can always consider them as an ingredient for your smoothies.
Medicine Net also recommends you to use avocados as a spread instead of mayonnaise or butter (2). The site also suggests using an avocado mash in place of sour cream in dips or preparing guacamole. Although safe to eat, remember to seek medical attention if you have an avocado allergy or have problems consuming foods with FODMAPS.
Read More: How To Eat Avocado For Weight Loss: Eating Fat To Burn Fat
An orange is also another best fruit to have if you are looking for healthy fruits to add to your diet. These citrus fruits are widely known for their richness in vitamin C. However, they do provide other nutrients. Here is the nutritional content of an orange weighing 141 g (12):
This super fruit does more than pack your body with all these nutrients. Eating these nutritious fruits can also help you reap the following benefits (12):
If you do not want to eat oranges as a snack, blend or juice them to have some refreshing orange juice. You can also grate the peel into your yogurt, salad, or cereal for more flavors.
Another best fruit for you is kiwi. Do not be fooled by its small size. This fruit is packed with numerous nutrients. One kiwi weighing 69 g has the following nutrients (13):
All these nutrients present in this fruit may benefit you in the following ways (13):
These super fruits have distinct tartness, which gives any kiwi pairing a bold flavor. As such, most people may prefer eating them raw. However, if you are looking for creative ways to serve this fruit, consider the following (8):
Eating kiwi may cause adverse effects in people with kidney disease, a kiwi allergy, or who are taking certain medications such as beta-blockers (13). So, make sure you seek medical attention first before adding these fruits to your diet.
These sweet and slightly tart fruits are among the other healthy fruits to consider for healthy living. These super fruits are a nutritional powerhouse, which might explain their popularity in most diet plans. Take a look at the nutritional information of one cup (166 g) of sliced, fresh strawberries (7):
The sweetness and unique nutritional profile of these berries should not be the only reason you add them to your diet. Here are some other solid reasons to consume strawberries (7):
There are numerous ways in which you can enjoy your strawberries. Some of the most common ones include (7):
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!