We all heard the good old advice that for optimal health and nutrition, we should be eating 5-a-day. The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and veg a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer. But how much fruit should you actually eat in a day? Are there any super fruits that can boost your health? Yes, yes, there are.
There are all kinds of foods that have superpowers, but only a few among these are “superfruits.” These juicy superfruits should be savored with every bite as not only do they taste amazing, but they are healthy as well. However, fruit doesn’t need always to be eaten plain – you can mix your berries into some natural-set yogurt, toss some into your salad, or even dip them in dark chocolate. The options are endless.
Citrus fruits have all kinds of health benefits that you’ve probably never heard of such as protecting you from heart disease and improving your vision.
Fruit, in general, contains a wide variety of nutrients and vitamins that are great for maintaining your overall health, but here are seven that stand out among the rest when it comes to promoting a healthy lifestyle:
7 Super Fruits That Can Boost Your Health
From toast toppings to desserts and smoothies, the versatile avocado is often touted as a health food. Yes, avocado indeed is a super fruit. Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Although most of the calories in an avocado come from fat, don’t shy away!
Figs are great to eat because not only do they add a sweet burst of flavor to your meals, they are also packed full of fiber and minerals including iron, magnesium, potassium, and calcium.
Their high levels of potassium allow them to regulate your blood sugar level, keeping in check how much sugar is absorbed following a meal.
Whether eaten fresh or dried, these can be very helpful to work into your diet.
Haritaki powder has many benefits for your health such as improving acne, boosting immunity, preventing diabetes, helping with constipation, preventing a cough or cold, and improving heart conditions. This wide range of benefits has earned it the nickname “the king of medicines,” and it is used by many people.
This oval fruit comes from the Terminalia Chebula tree and can taste sweet, sour, or bitter depending on the type. This wonderful superfruit will help regulate your blood sugar levels to prevent diabetes, and it is also taken as a spiritual supplement to promote the opening of your third eye as well as adjusting the balance of your three doshas. The side effects of haritaki powder are minimal, so it is something worth incorporating into your lifestyle. Give it a go!
Blueberries are well-known for helping in improving brain function and boosting memory.
The antioxidants present in blueberries have been shown to assist in the regulation of essential functions of the brain as well as protecting that organ from excess oxidative stress.
Other berries that help with this include cranberries and acai berries.
This fruit acts as a natural aid to the digestive system.
Kiwi is rich in actinidin, making it excellent at efficiently and effectively breaking down protein. It works hand in hand with your normal digestive enzymes to help you overcome any digestive issues. It has also been known to provide relief from irritable bowel syndrome.
Did you know that kiwi also can help you with getting a night of better sleep?
“Sweet and tart, kiwis are chockfull of vitamin C which makes them an extremely popular option when it comes to fruit salads and lunch boxes, but studies have also shown that they could be useful for your sleep too! In this study (which involved quite a number of participants!), the volunteers ate two kiwi fruits one hour before bed for four weeks. The researchers found that there were significant increases in sleep duration, quality and a reduction in time spent getting to sleep.
Researchers seem to think that this could be related to the high amount of serotonin found in kiwis. Serotonin is an important neurotransmitter that can be synthesized by the pineal gland to make melatonin, the sleep hormone. However, as some of the scientists involved with the study pointed out, serotonin is not easily absorbed from food as it’s very hard for it to cross the blood-brain barrier. They instead speculate that it could the antioxidant properties of kiwis that are the more likely reason they help with sleep.” source
One of the best ways to naturally get Vitamin C is from lemons, and these also act as a strong antioxidant.
Studies have shown that if you begin your day with a glass of water with the juice from two lemons in it, you get the recommended daily dose.
Vitamin C is one of the water-soluble nutrients, which is why the body does not store it, and you need to make sure to replenish it by eating food rich in it.
Beetroot is in this superfood category because it is a blood detoxifier and purifier, helping to eliminate all of the toxins within your body to keep everything nice and clean in your internal systems. It is a nutrient powerhouse that provides energy as well as improves blood flow. Studies have suggested that your red blood cell production can be stimulated, and your stamina will increase simply by drinking beetroot juice!
So, it’s time to beet it 🙂
What about you, havingtimers? What fruits do you enjoy eating on a daily basis? Let’s discuss in the comments section below!