5 types of fruit you should eat every day

Avocados contain healthy fats, which are good for weight loss; mangoes are rich in vitamins that help protect eyesight and improve lipid metabolism disorders.

Fruits are rich in essential micronutrients, fiber, and bioactive compounds that can help prevent many diseases. Fruits like apples, avocados, and strawberries are part of a healthy diet.

Apple

A 200g apple contains 104 calories, 5g of fiber, 28g of carbohydrates, and vitamins E, B1, and B6. Vitamin E acts as a fat-soluble antioxidant, B vitamins are essential for growth, and vitamin B6 is important for protein metabolism.

This fruit is high in fiber and water, which helps you feel full longer, control appetite, and therefore reduce calorie intake. Fruits rich in the flavonoid epicatechin can lower blood pressure. Flavonoids also help prevent heart disease by reducing atherosclerosis – the cause of plaque formation in arteries.

Mango

Mangoes are rich in vitamins A and C, and carotenoids, which reduce the risk of cancer and protect eyesight. This food is a suitable choice for people with diabetes and those on low-carb diets. The high content of vitamin C and pectin (a type of fiber) in mangoes helps lower serum cholesterol levels and improve dyslipidemia.

The fiber in mangoes also aids digestion and excretion, and helps maintain a healthy immune system.

Strawberry

This fruit is rich in carbohydrates, vitamin C, fiber, and the antioxidant anthocyanin, which helps reduce inflammation, oxidative stress, and insulin resistance. It also supports the fight against cancer and chronic diseases.

Collagen levels decrease as the body ages. Consuming foods rich in vitamin C can help keep skin healthy and youthful. A diet high in vitamin C also improves cold and flu symptoms and boosts the body's immunity.

Butter

Avocados are low in sugar, contain healthy fats, antioxidants, and are rich in vitamins and minerals that help prevent cardiovascular disease and obesity, and are good for digestion. Eating foods containing healthy fats like avocados slows down the emptying of the stomach, helping the body feel full for longer.

Avocados are rich in healthy fats that benefit overall health. Photo: Nga Nguyen — Avocados are rich in healthy fats that benefit overall health. Photo: *Nga Nguyen*

Eating one avocado a day as part of a diet can help control calorie intake and provide healthy fats. Avocados also provide potassium, which can help lower blood pressure.

Lutein and zeaxanthin are concentrated in the central part of the retina. They act as natural sunscreens that can protect the eyes from harmful blue light. Eating one avocado a day increases the amount of pigment in the macula due to increased zeaxanthin.

Watermelon

Watermelon is rich in the antioxidant lycopene, which helps reduce the risk of certain cancers and improves cardiovascular health. Lycopene gives watermelon its red color and is also found in other foods such as tomatoes, grapefruit, and papaya.

Le Nguyen (According to Eat This , Not That )

Readers can ask questions about nutrition here for the doctor to answer.

Source link