By Doménica Palacios

Top 10 healthiest fruits

There are so many fruits to pick from that sometimes we may not know which ones to pick for our daily bowls or smoothies. It is said that “an apple a day can keep the doctor away”, but what do you really know about apples and their health benefits? In Waku we want you to live informed and consume responsibly knowing what you want to obtain and how to do it. That is why, Waku has gathered our top 10 favorite fruits based on how healthy and easy to find they are so that you can know exactly what to buy next time you go to the farmers market. Enjoy!



1. Apples

Apples are rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health. In addition, they’re a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders.



2. Blueberries

Blueberries are well known for their antioxidant and anti-inflammatory properties. In particular, they’re high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple color. This compound helps fight cell-damaging free radicals that can lead to disease. Numerous studies have pointed to the health benefits of a diet high in anthocyanins, such as a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline.



3. Strawberries

Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving because they contain many healthful vitamins and minerals. Particularly, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart. Strawberries also contain a flavonoid called quercetin, a natural anti-inflammatory compound.



Top 10 healthiest fruits



4. Bananas

Rich in soluble fiber, bananas are an easy grab-and-go snack that can help lower cholesterol. In addition, they offer a wide variety of plant compounds called polyphenols and phytosterols, both of which support your overall health. Furthermore, they’re high in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in the gut.



5. Oranges

Oranges are known for their high vitamin C content, providing 91% of the DV in a single fruit. They’re also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols. Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure, cholesterol, and post-meal blood sugar. Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.



6. Watermelon 

Watermelon is 92% water, making it a great choice for hydration. Your food provides about 20% of your fluid intake, and eating water-packed snacks like watermelon can help you avoid subtle, headache-spurring dehydration. Because fruit is high in water, potassium and magnesium, it helps to offset excess sodium in your diet, too.



7. Mango

Known as the “king of fruits,” mangoes are an excellent source of potassium, folate, fiber, and vitamins A, C, B6, E, and K. They’re also rich in numerous plant polyphenols that have antioxidant and anti-inflammatory properties. In particular, mangoes are high in mangiferin, a potent antioxidant. What’s more, mangoes contain fiber, which helps support regular bowel movements and aids digestive health.



Top 10 healthiest fruits



8. Avocado

(Yes! It is actually a fruit) Unlike most other fruits, avocados are high in healthy fats and low in natural sugars. They’re mostly made of oleic acid, a monounsaturated fat linked to better heart health. They also contain high amounts of potassium, fiber, vitamin B6, folate, vitamins E and K, and two carotenoids known as lutein and zeaxanthin, which support eye health



9. Pineapple

Pineapple is an exotic fruit that may help reduce inflammation and promote healthy tissue growth. One cup (165 grams) of pineapple provides 88% of the DV for vitamin C and 73% of the DV for manganese. Manganese supports metabolism and blood sugar regulation and acts as an antioxidant. Pineapple also contains a number of polyphenolic compounds that have antioxidant and anti-inflammatory properties.



10. Lemons

Lemons are high in vitamin C, folate, potassium and flavonoids. Flavonoids have been linked to reducing your risk of cognitive decline by enhancing circulation and helping to protect brain cells from damage. Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.





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