Hey guys, in this article I am gonna discuss some very important fruits that you should have in your day to day diet.

Watermelon

Yes, the first one I am gonna mention is watermelon! It is by no doubt one of the most valuable fruits you can have.

Watermelon fruit is 91% water, has 6% natural sugars, and is low in fat. Well, in a 100 gram serving, watermelon fruit provides 30 calories and low amounts of essential nutrients. As, a matter of fact only vitamin C is present in appreciable content at 10% of the daily value.

Watermelon pulp contains carotenoids, including lycopene. Also, the amino acid citrulline is produced in watermelon rind.

Now, if you are thinking of some of the health benefits of watermelon, just you know that there are many. Many studies have suggested that increasing consumption of plant foods like watermelon decreases the risk of obesity and overall mortality, diabetes and heart disease.

Other benefits of the watermelon include promoting a healthy complexion and hair, increased energy and overall lower weight.

It’s involvement in prevention of cancer is the golden quality it has got. As an excellent source of antioxidants, including vitamin C, watermelon can help combat the formation of free radicals known to cause cancer. Lycopene intake has been linked with a decreased risk of prostate cancer in several studies.

Apart from these benefits, it also has role in asthma prevention, blood pressure regulation, healthy digestion and regularity, hydration and electrolytes, abundance of choline and reduction of chronic inflammation, improvement in muscle recovery and reduction in soreness, healthy skin and hair.

Watermelon also contains the amino acid L-citrulline.

Avocado

Now, it is not at all strange to say that Avocado is one of the most widely used and popular fruits out there worldwide.

A typical serving of avocado which is 100 grams is moderate to rich in several B vitamins and vitamin K, with good content of vitamin C, vitamin E and potassium. Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin.

Interestingly avocados have diverse fats. Now, when talking about a typical avocado, about 75% of an avocado’s energy comes from fat most of which is monounsaturated fat as oleic acid. Other predominant fats include palmitic acid and linoleic acid.

The saturated fat content amounts to basically 14% of the total fat. Well, typical total fat composition is roughly 1% omega-3 fatty acid, 14% omega-6 fatty acid, 71% omega-9 fatty acid in which it is 65% oleic and 6% palmitoleic, and 14% saturated fat (palmitic acid).

Although it’s a fact that avocado oil is costly to produce, nutrient rich avocado oil has diverse uses for salads or cooking and in cosmetics and soap products.

Talking about health benefits, studies show that avocados can reduce total cholesterol levels significantly, reduce blood triglycerides by up to 20%, lower LDL cholesterol by up to 22%, increase HDL which is the good cholesterol by up to 11%.

Apple

An apple a day keeps the doctor away. Guess that’s what they used to tell us when we were kids.

So, why choose apple? Well, here is why you should.

A raw, unpeeled, medium-sized apple weighing around 100 grams contains 52 calories where there is 86% water, 0.3 grams of protein, 13.6 grams of carbs, 10.4 grams of natural sugar, 2.4 grams of fiber and 0.2 grams of fat.

Now, apples are mainly made up of carbs and water. They also contain fiber, which moderates blood sugar levels and promotes gut health. Apples are not particularly rich in vitamins and minerals. However, they contain decent amounts of both vitamin C and potassium.

Apples are a good source of several antioxidants, including quercetin, catechin, and chlorogenic acid. These plant compounds are responsible for many of apples’ benefits. Apples also may compliment a healthy weight loss diet largely due to their high fiber and low calorie counts.

Some studies indicate that apples may help protect against diabetes, heart disease, and cancer.

Kiwi

I know that you guys already know somewhat how beneficial the kiwi fruit is. Well, there is still more to discuss.

Now, kiwis are small fruits that pack a lot of flavor and health benefits. It’s green flesh is sweet and tangy. Kiwi is full of nutrients such as vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Well, their small black seeds are edible, as is the fuzzy brown peel, though it’s common that many folks prefer to peel the kiwi before eating it.

Talking about health benefits, kiwi can help treat asthma. One study from year 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruits regularly which obviously included kiwi. It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma.

Another thing is, kiwis have plenty of fiber, which is already good for digestion. Also, they contain a proteolytic enzyme called actinidin that can help break down protein. Also, one study recently found that kiwi extract containing actinidin greatly enhanced the digestion of most proteins.

Well, kiwis can also boost the immune system. How, you ask? Kiwis are nutrient dense and full of vitamin C. In fact, well just 1 cup of kiwi provides about 273 percent of your daily recommended value. Vitamin C is an essential nutrient when it comes to boosting your immune system to ward off disease.

Oxidative stress can result in damage to our DNA, which can lead to health problems. Well, partially thanks to kiwi’s antioxidants, there is some evidence from an older study that regular consumption of kiwi or kiwi extract reduces the likelihood of oxidative stress.

Other health benefits include regulation of blood pressure, reduction in unnecessary blood clotting, protection against vision loss.

Conclusion

Well, I hope this article helped you guys to some extent. I know there are more fruits out there which definitely deserve a place on the list, but I will cover them in another article. Thanks a lot guys!

Rounak

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