which is good for you?Top 4 healthful fruits

 

 

 

 

Top 4 healthful fruits

Fruits are an excellent source of essential vitamin  and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting including flavoring

In this article, we look at the nutrition and the many and varied health benefits of these and other fruits you can find in the supermarket.

lemone

Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin c and other antioxidants.

Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.

Researchers believe that the flavonoids in lemon and other citrus fruits  have

antibacterial, anticancer, and antidiabetic properties.

Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include:

  • vitamin C
  • potassium
  • folic acid
  • pectin
  • 11 calories
  • 3.31 g carbohydrate
  • 49 mg potassium
  • 18.6 mg vitamin C
  • 3 mg calcium
  • 0.1 g of fiber

How to eat lemons

Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish. Try adding lemon juice to boiling water with a teaspoon of honey to help soothe sore throat It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.

strawberries

Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.

Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.

In  women who ate 3 or more servings per week of strawberries and blue berries— which are both known for their high anthocyanin content — had a lower risk of having a than those heart attack with lower intake.

Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.

A serving of 3 large strawberries provider trusted the following nutrients:

  • 17 calories
  • 4.15 g carbohydrate
  • 1.1 g of fiber
  • 9 mg of calcium
  • 7 mg of magnesium
  • 83 mg of potassium
  • 31.8 mg of vitamin C

Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.

orange

Oranges are a sweet, round citrus fruit packed with vitamins and minerals.

  • 65 calories
  • 16.27 g carbohydrate
  • 3.4 g of fiber
  • 61 mg of calcium
  • 14 mg of magnesium
  • 238 mg of potassium
  • 63.5 mg of vitamin C

Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods.

The human body cannot make vitamin C itself, so people need to get this vitamin from their diet.Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.

Oranges also provide the following healthful vitamins:

  • vitamin A, a compound that is important for healthy skin and eyesight
  • B-vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.

How to eat oranges

People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.

People can also grate orange peel into a salad, yogurt, or as a cereal topping to add extra flavor.

Limes are a sour citrus fruit that provide a range of health benefits.

Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties.

  • 11 calories
  • 3.7 g carbohydrate
  • 6 g calcium
  • 4 mg magnesium
  • 51 mg potassium
  • 13.2 mg vitamin C

How to eat limes

Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.

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