did you know that only one in 10 adults meet the daily required amount of fruit which is at least one and a half to two cups per day generally speaking most fruits are good for your health research has shown eating a minimum of four to five servings per day helps to boost mood and reduce your risk of heart disease obesity and type 2 diabetes but there are a few unhealthy ones as well in in today's video we'll talk about both types of fruit those that you should eat regularly and the ones that you should avoid
let's start with the healthy ones first number eight apples apples are a nutritious fruit that offer a variety of health benefits they contain coratin which has anti-inflammatory properties and may help to protect against Alzheimer's disease apples are also a good source of fiber which can help to lower blood pressure and improve cholesterol levels eating the skin of the apple is particularly beneficial as it contains flavonoids that can reduce the risk of heart disease additionally Studies have suggested that apples can be a helpful part of a weight loss program number seven oranges oranges are an excellent
source of vitamin C and potassium they also contain flavonoids plant nutrients with anti-inflammatory properties unlike some other fruits oranges are not excessively sweet which can help reduce cravings for sugary snacks after eating they are also a great choice of fruit to eat before Long training runs or other aerobic activities while orange juice is also a good source of vitamins and minerals eating a whole orange is better because you get the added benefits of fiber a medium-sized orange contains around 69 calories and provides 3 G of fiber number six papaya low in calories and full of
nutrition papaya has more vitamin C than an orange it's loaded with vitamin A potassium folate and fiber it also contains lutein and zenin substances which help protect your eyes from AG related blindness it helps in the prevention of atherosclerosis diabetes and heart disease it also contains folic acid which is needed for the conversion of a substance called homocystine if left unconverted homocystine can directly damage blood vessel walls and be considered a significant risk factor to heart attack and strokes The antioxidants in papaya fight the cholesterol present in the blood and prevent it from building into
plaque that clogs the arteries the rich Rich fiber content of fruit breaks down toxic substances into easily absorbable amino acids reducing chances of heart stroke number five blueberries blueberries are one of the top fruits rich in antioxidants they have a sweet taste and are fairly low in calories and glycemic index in fact research suggests that they are good for blood sugar control the fiber in the fruit forms a gel in the gut that can slow down the release of glucose in the bloodstream they also contain certain phytonutrients that may block sugar from being absorbed through
the gut wall and into the bloodstream additionally research suggests that blueberries can help protect the heart lowering bad cholesterol and slowing plaque buildup thanks in part to soluble pectin fibers they may also help protect the brain from oxidative stress and against dementia they're included in the mind diet which was designed to protect against Alzheimer's disease number four grapes grapes are a popular fruit that have been cultivated for thousands of years with over 72 million tons produced annually according to research grapes may also have a favorable effect on blood lipids decrease inflammation and reduce blood pressure
in addition to being a good source of potassium which is essential for muscle function and can help prevent muscle cramps number three raspberry raspberries are the equivalent of kale from the vegetable world because of their high fiber content and a variety of phytonutrients they also have a net antioxidant effect that is second only to herbs and spices additionally a study showed that black raspberry powder can slow down the growth rate of colorectal cancer cells and the blood vessels that supply them potentially due to the fruits phytochemicals that stimulate enzyme defenses and protect against free radicals
which can lead to cancerous mutations number two avocado it is often known as the most nutritious fruit in the world due to its high content of essential nutrients including vitamins a b c e and K copper iron phosphorus magnesium and potassium it also contains fiber protein and beneficial phytochemicals such as beta costol glutathione and lutein which help protect against various diseases and illness avocado is one of the high calorie fruits due to its higher fat content which is approximately 20 times higher than average of other fruits however these fats are considered healthy monounsaturated fats that
can help improve cholesterol levels and reduce the risk of heart disease it also contains a good amount of vitamin C essential for the growth and repair of tissues in the body including the production of collagen number one pomegranates pomegranate seeds and their juice are a rich source of phytonutrients and antioxidants containing two to three times more antioxidant activity than green tea or red wine several studies suggest pomegranate can help protect against cancer lower blood pressure improve cholesterol levels and enhance cognitive function in one small study a group of older subjects who drank 8 ounces of
pomegranate juice daily for 4 weeks scored higher on memor tests than a control group one downside is that pomegranates can be challenging to eat due to their hard outer skin and numerous seeds let's move on to the fruits that are less healthy number six dried fruit while dried fruit can offer some of the same nutrients as fresh fruit it often contains added sugars and preservatives to improve its taste and shelf life these added sugars can make dried fruit similar in sugar content to Candy Additionally the drying process removes the water content from the fruit making
it denser in calories per ounce than fresh fruit research has shown that drying fruit can significantly reduce the amount of vitamin C present therefore while some types of dried fruit can be a healthy snack in moderation it's important to read the labels and choose brands that don't have added sugars or preservatives number five mangoes one mango has about 30 G of carbohydrates and about 26 g of sugar which is relatively High compared to some other fruits mango also has a middle to high glycemic index value of around 60 which means that it can cause a
rapid rise in blood sugar levels as the fruit ripens its glycemic index can increase even further therefore if you enjoy eating mangoes it's a good idea to consume them in moderation and opt for smaller serving sizes you should also be mindful of them as sweetening ingredients in your smoothies and guacamole as they can significantly increase the overall sugar content number four cherries cherries contain a moderate amount of sugar compared to other fruits with one cup containing a approximately 17 g of sugar this makes them a less ideal fruit choice for people with diabetes or those
trying to limit their sugar intake some may experience bloating after consuming cherries due to the presence of compounds such as pools which are difficult to digest however this depends on the individual's digestive system and is not a universal effect number three coconut coconut products such as coconut oil sugar and water have been touted as healthy alternatives to their traditional counterparts however it is true that coconut products are high in saturated fat which has been linked to an increased risk of heart disease when consumed in excess it's important to note that not all saturated fats are
created equal and some studies suggest that the type of saturated fat in coconut products may have different effects coconut sugar and water may be a better alternative to refined sugar and sugary drinks but they still contain calories people with a history of heart disease should be cautious when consuming coconut products number two L Chi researchers have found that lchi particularly unripe ones contain a toxin called hypoglycin a which can inhibit the body's ability to synthesize gluc glucose this can lead to low blood sugar levels which can cause symptoms such as seizures coma and even death
in severe cases therefore it is recommended that people with blood sugar management issues should avoid consuming lchi or consume them in moderation number one bananas bananas are a good source of potassium and other micronutrients but they are also relatively high in sugar and carbohydrates while they are a good grab andgo option eating two to three bananas every day could lead to weight gain if you consume them in excess of your daily caloric needs other fruits like raspberries or blueberries offer similar nutrients with fewer calories and less sugar bananas can still be a healthy addition to
a balanced diet when consumed in moderation and not used as a meal replacement very often do you have a favorite fruit mentioned on this list let us know in the comment section below
