What fruits are the healthiest? The most useful fruits and berries The most useful fruit in the world

COMPARATIVE ANALYSIS OF FRUITS AND BERRIES (FOR BENEFITS TO HUMANS):

CONDITIONAL ABBREVIATIONS: vit A- content of vitamin A in retinol equivalent (mg/100g), vit C- vitamin C content (mg/100g), vit E- content of vitamin E in tocopherol equivalent (mg/100g), Ca- calcium content (mg/100g), K- potassium content (mg/100g), mg- magnesium content (mg/100g), Fe- iron content (µg/100g). Bold type indicates values ​​that exceed the daily requirement for a given vitamin/element.

Which fruit is the healthiest? Conclusions from the table:

Fruits are very tasty - this alone makes them useful, because tasty, juicy food improves mood. A sufficient amount of fruit in the human diet is the prevention of heart disease and stroke, protection against cancer, normalization of blood pressure, preservation of vision. Vitamins and trace elements contained in berries and fruits help to strengthen the immune system.

Health authorities in many countries around the world recommend that people eat 5-7 different fruits and berries. Portions may not be large at all, the main thing is variety. If it is difficult to eat a lot of fruit, you can drink freshly squeezed juice or make fruit purees, cold berry soups and smoothies.

What fruits should be included in your diet? We offer a list of the most useful fruits and berries that you must eat - whole, in juice or in puree.

The most useful fruits and berries: TOP 15

1. Apple

100 g contains 40-50 kcal. One medium apple contains approximately 75 kcal.

Add to list "The Healthiest Fruits" almost always hits an apple, regardless of which doctor made the top list. An English proverb says: Eat an apple before bed and doctors will be out of work". Apples contain iron, so they are especially recommended for children, teenagers and pregnant women. Apples contain flavonoids that reduce the likelihood of developing asthma and diabetes.

2. Avocado

100 g of avocado contains approximately 160 kcal. One medium avocado has about 230 calories. Avocados are rich in vitamin E and folic acid.

The value of avocados is enormous: read more about this in our article "". The main advantage of avocado is that it contains monounsaturated acids, which reduce cholesterol levels. Vessels and heart remain young and healthy.

3. Banana

100 g of banana contains approximately 80 kcal. One large banana can have 160 calories. Banana is rich in potassium, vitamin B6 and folic acid.

Bananas always end up in healthiest fruits list. They contain a lot of fiber necessary for the intestines. A lot of vitamin C. Bananas contain a huge amount of potassium, which gives energy and strength. Potassium helps to lower blood pressure, improve muscle condition.

4. Blueberries

100 g of blueberries contain only 40 kcal. Blueberries are most valued because they are rich in antioxidants that prevent aging of the body.

The high levels of antioxidants found in blueberries may reduce the risk of age-related diseases such as Parkinson's and Alzheimer's. Therefore, the older the person, the more often he needs to eat blueberries. Contrary to popular belief, blueberries do not cure eye diseases. It is only useful as prevention of visual impairment, since the substances contained in it help to improve blood circulation in the retina of the eye. In general, blueberries are rich in essential vitamins A, B and C, which, of course, has a beneficial effect on the body as a whole and on vision as well.

Blueberries keep well in the freezer. Rinse fresh blueberries with lukewarm water, dry with a towel, put in containers and put in the freezer. Frozen blueberries can be eaten all winter long. After taking it out of the freezer, it must be left for a short time at room temperature - it will quickly defrost. When defrosted, the berry will give juice, which can be added to your morning fresh juice or sauce. The berry itself can be put in porridge, yogurt, salads, or used to make creams and toppings for sweet desserts.

5. Cherry

100 g of cherries contain 55 kcal. Cherries are rich in antioxidants.

Cherries contain the antioxidant anthocyanins, which can reduce inflammation in the body. In addition, cherries are high in vitamins A and C, as well as potassium, which makes cherries beneficial for immunity and psychological well-being.

6. Cranberry

100 g of cranberries contain only about 20-30 kcal.

For the peoples of the north, cranberries have always been the healthiest berry helping to recover from many diseases. It is also good because it can be stored fresh, without a special preparation - just pour fresh cranberries into a wooden box or cardboard box and put them in the cold.

Cranberry has an antibacterial effect - it serves as a defense against infections, and also helps to cure infectious diseases. This is especially true for cranberries when it comes to urinary tract infections.

In addition, cranberries are believed to prevent kidney stones.

Oral baths with slightly diluted cranberry juice are effective for periodontitis - the gums are strengthened, the general condition of the oral cavity improves. And since cranberry juice kills bacteria, such baths are also.

7. Grapes

100 g of grapes contain approximately 70-80 kcal. Grapes are a source of antioxidants and manganese.

Not all nutritionists include grapes in List of "The most useful fruits and berries" because grapes make you fat. It is quite high in calories, and also promotes the absorption of fats. However, in everything you need to observe the measure - if you eat only a few grapes at a time, then it will only bring benefits.

The skin of grapes contains the antioxidant resveratrol, which reduces the risk of blood clots and helps lower blood pressure. So, protects the heart from wear and disease. In addition, resveratrol has anti-inflammatory and antiviral effects. Studies in rats have shown that resveratrol prevents the development of cancer (skin and gastrointestinal).

8 Grapefruit

100 g of grapefruit contains about 40 kcal. Grapefruit is especially rich in vitamin B.

Pink grapefruit contains flavonoids and lycopene - these substances are useful in protecting the body from cancer. Grapefruit contains pectin, which protects against aging (including the skin, for which grapefruit is especially valued by women) and helps lower cholesterol levels.

9. Kiwi

100 g of kiwi contains about 50 kcal. In one medium kiwi without skin - about 40 kcal. Kiwi is rich in vitamins C and E, as well as magnesium and potassium.

Kiwi is very rich in vitamin C, which means it improves immunity. Kiwi is good for bones, teeth, gums, cartilage. Frequent consumption of kiwi fruit is believed to help lower triglyceride levels (high triglyceride levels increase the risk of heart disease).

Kiwi is usually peeled, but it is not necessary to do this - you can simply wash the kiwi and cut it into rings right with the skin on. Kiwi skin is edible.

10. Orange

100 g of orange contains about 40 kcal. Orange is rich in vitamin C, folic acid and potassium.

Orange is a good source of folic acid, especially needed by pregnant women and those who are just preparing to conceive. Orange is useful for everyone: it contains vitamins necessary for good immunity, and substances that reduce triglycerides and cholesterol.

11. Pineapple

In 100 g of pineapple 50-55 kcal.

Pineapple contains the natural enzyme bromelain, which breaks down fats and proteins. This improves metabolism. Pineapple activates digestion. Bromelain helps to lose weight. In addition, bromelain prevents the appearance of blood clots, inhibits the growth of malignant cells, and increases the rate of wound healing.

12. Pomegranate

100 g of pomegranate contains 50-60 kcal. One medium pomegranate contains approximately 105 kcal. Rich in vitamin C, a number of minerals and trace elements.

Pomegranate is rich in tannins that protect the heart - regular consumption of pomegranates reduces the risk of heart attacks. Pomegranate contains anthocyanins, useful for a quick recovery from inflammatory diseases. Pomegranate juice is prescribed for iron deficiency anemia (the pomegranate contains iron).

13. Raspberry

100 g of raspberries contain about 50 kcal. Raspberries are a source of folic acid and magnesium.

Raspberries are not often included in list of healthiest fruits and berries- it is often referred to as a pleasant seasonal delicacy. However, raspberries are rich in ellagic acid, which helps prevent cervical cancer. Raspberries contain antioxidants that protect the body from premature aging. Folic acid and magnesium are essential for everyone. Moreover, it has been established that 8-9 people out of 10 suffer from magnesium deficiency. And magnesium is vital - for example, calcium is not absorbed without it. Useful raspberries and anemia.

Raspberries are high in calories and contain a lot of sugar. For overweight people and diabetes, raspberries are shown in very limited quantities! Raspberries can cause food allergies!

14. Pear

100 g of pear contains approximately 55 kcal. In one fairly large pear - 95-100 kcal. Pear is rich in fiber.

15. Watermelon

100 g of watermelon contains only about 30 kcal. Watermelon is rich in vitamin B.

Watermelon is 92% water. It gives a feeling of satiety, while a person receives very few calories. So, watermelon allows you to lose weight. Watermelon is a diuretic, it relieves swelling. Watermelon can be eaten very often, but not in huge portions - 2-3 slices of watermelon per day will be enough.

Helpful information

free radicals These are harmful molecules that form naturally in the body during chemical reactions. But the formation of free radicals is especially promoted by smoking, bad air, pesticides, and radiation. Free radicals damage body cells. This leads to premature aging as well as heart disease and cancer.

Antioxidants- natural or synthetic substances that protect the body from the harmful effects of free radicals. Fresh fruits and berries, as well as freshly squeezed juices, are richest in antioxidants. The healthiest fruits and berries listed in this article contain enough antioxidants to keep the body young and healthy for a long time.

We are all familiar with spring beriberi firsthand. A diet rich in fruits and vegetables helps to quickly recuperate after a long winter.

In today's top ten, we included healthiest fruits. They can be eaten throughout the day between main meals, or served as a dessert. Fruits rich in vitamins, microelements, amino acids must be present on every table.

10. Banana

This fruit is useful for people suffering from excessive acidity of gastric juice and high blood pressure, and due to its potassium content, it is good for the prevention of heart disease. A hearty banana is good as a snack, it may well replace an afternoon snack. Useful and dried bananas, which retain the same supply of potassium as fresh fruits.

9. Grapefruit

The fruit improves digestion and speeds up metabolic processes. Thanks to these properties, grapefruit is an important item on the menu for those who wish to lose weight easily.

8. Apricot

This fruit contains beta-carotene, which is useful for vision and also in the fight against skin aging. The apricot season is rather short, and at other times of the year it can be successfully replaced by dried apricots.

7. Mango

One mango contains a daily dose of vitamin C. Mango strengthens the immune system, fights joint diseases, and accelerates tissue regeneration. Another advantage is the high content of beta-carotene.

6. Lemon

This fruit enhances the body's defenses, gives vigor and promotes fat burning. Unfortunately, lemon is contraindicated in peptic ulcer disease, as well as in hyperacidity of gastric juice.

5. Papaya

In this fruit, the content of beta-carotene, as well as vitamin C, is 15 times higher than in an orange. Papaya helps lower cholesterol. An important condition is the freshness and ripeness of the fruit, so buying the “right” papaya in Russia is not at all easy.

4. Kiwi

The fruit is very rich in vitamin C. It is noted that kiwi causes allergic reactions less often than oranges and lemons. By the way. Kiwi peel is edible, so the fruit can not be peeled, but washed thoroughly.

3. Pineapple

Pineapple is considered the main fruit for those who wish to lose weight. The natural enzyme bromelain really accelerates the breakdown of fats and their removal from the body. In addition, pineapple is known for its anti-cancer effects.

2. Avocado

Many consider this healthy fruit to be a vegetable. By the way, avocado is a fruit. The main advantage of avocados is their saturation with fatty acids that lower cholesterol levels. This fruit is indispensable for maintaining the health of blood vessels, as well as the heart.

1. Apple

The most useful fruit contains iron, flavonoids, fiber. Pectin and a lot of vitamins. In addition, an apple is the most hypoallergenic fruit. Which can be given even to the smallest children. By eating an apple, we reduce the risk of developing diabetes, asthma, and gastrointestinal diseases.

Consuming fresh fruit on a regular basis is an integral part of a healthy diet and is also a great way to boost your immune system and prevent various diseases.

Loaded with vital fibers, vitamins, minerals and other phytonutrients (nutrients), fruits act as powerful antioxidants that protect the human body from free radicals, highly reactive molecules that cause tissue damage. All fruits are good for health, but the following 5 fruits have specific benefits and are recommended to include in your daily diet.

Orange is a citrus fruit, which, in addition to vitamin C, contains a lot of fiber, thiamine, folic acid, calcium, potassium, and magnesium. The combination of these substances strengthens the human immune system. Eating one orange provides 130% of your daily vitamin C intake. and 250 mg potassium. This fruit is also loaded with the phytochemical hesperidin, which improves vascular health and reduces the risk of heart attacks.

Orange juice contains citric acid, which prevents kidney stones. Orange is a rich source of iron, which is extremely helpful in stabilizing blood sugar levels and preventing anemia. The antioxidants "flavonoids" in oranges have anti-inflammatory properties, which can help reduce arthritis pain. Oranges contain D-limonene, which is an effective anti-cancer agent. Vitamin C also helps the body fight cancer.

Bananas are a rich source of vital vitamins and minerals, especially vitamins B, C and potassium. These fruits are high in potassium, a mineral that promotes heart health and stabilizes blood pressure, reducing the risk of hypertension and stroke. One banana contains 15% vitamin C, 33% vitamin B, 12% potassium and 16% fiber of the recommended daily intake of these substances.

The opinions of scientists about healthy fruits and vegetables differ. No consensus has been found on this issue.

Too many factors need to be compared to single out one product that brings the greatest benefit to the human body.

Taiwanese scientists conducted experiments, the results of which allow us to call papaya the most useful fruit.

It improves the functioning of the endocrine system, has a beneficial effect on the heart and blood vessels, lowers cholesterol and normalizes vision.

Interesting fact! Scientists consider blackberries to be the most useful berry.

It can independently cure some diseases in the body, with proper and regular intake.

The most useful fruit in the world according to many studies recognize the apple. But new experiments by scientists from Oxford prove that the most useful fruit is a pomegranate.

12 most important benefits of pomegranate:

Also, pomegranate has a huge amount of amino acids. There are 15 of them in the composition. A third of them are not found in other products, they can only be obtained from certain types of meat.

Pomegranate contains many vitamins, including rare ones:

Pomegranate is rich in iron, calcium, iodine, silicon. Other products do not contain as many nutrients. This makes Garnet the leader of the table.

Eat these foods more often. Make it a habit to eat at least one piece of fruit a day. You can make a table, and daily delight yourself with a varied diet.

Learn to cook vegetable salads, arrange fasting days. It is good for digestion, helps to unload the intestines and helps to lose weight.

The healthiest vegetable for women and men

For the female and male body, there is a separate list of products that can maintain health and normalize the individual balance of hormones.

The male body often needs additional vitamins and minerals.

Scientists have compiled a list of vegetables, the benefits of which are invaluable for men:

1. Broccoli.
2. Beet.
3. Ginger.
4. Tomato.

These products increase potency, replenish vitamin baggage, and have a beneficial effect on the functioning of the body.

Interesting fact! The most useful for men are apricots and avocados. This also includes dried fruits, necessary for men's health.

For women, there is a different list of vegetables:

1. Green pea.
2. Broccoli.
3. Tomato.
4. Potato.
5. Cabbage.

These vegetables help maintain women's health, normalize hormones, and compensate for the lack of vitamins.

They have a beneficial effect on the functioning of the nervous and endocrine systems, helping to cope with stress.

List of fruits needed for women's health:

1. Apples.
2. Garnet.
3. Plum.
4. Bananas.
5. Persimmon.

By consuming these products, a woman will feel better, the influence of premenstrual symptoms on well-being will decrease, and immunity will increase.

The female and male bodies are vastly different. They are originally designed to perform different tasks.

Men and women have different mindsets, hormonal sets and instincts. Naturally, the necessary nutrition for the body will be different.

Rating vegetables and fruits for health

If we consider the benefits of products in the complex, then we can display a list of the most beneficial products for health.

Here we are not talking about the division of organisms according to gender, age parameters and other individual indicators.

This is a generalized list of the most useful products:

• Beet.
• White cabbage.
• Garlic.
• Onion.
• Apples.
• Avocado.
• Banana.
• Garnet.
• Grapefruit.
• Apricot.
• Tomato.
• Mango.
• Kiwi.
• Lemon.
• Potato.

In addition to knowing the benefits of the products themselves, it is necessary to understand how to use them correctly.

The vitamin composition of vegetables under the influence of high temperatures is noticeably reduced. Boiling water kills more than half of the nutrients. This is dead food.

Important! Cooking in a double boiler leaves two-thirds of the nutrients alive. But this is very little, given the amount of food consumed.

The body needs to receive vitamins in their natural form. Eat vegetables raw, so you will help yourself to maintain health, beauty and longevity.

Eating fruits also requires attention. They are more often eaten raw than vegetables, but other factors influence the quality. Most of the fruits are grown outside the country.

On plantations, various additives are used to improve the quality of the crop, which make the fruit less useful. Long transportation and improper storage adversely affect the vitamin composition of products.

From Russian fruits, you can safely rely on apples, apricots and plums. You can grow them yourself. And the rest of the products are best purchased in trusted stores, where they are always fresh.

If necessary, ask the seller to provide data about the product, he must do this at the first request. If there are no relevant documents, it is better not to buy products in this place.

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