A healthy diet is a preliminary step to improve your overall well-being. Make it a habit to wake up early, eat breakfast every morning, eat nutritious foods throughout the day, and add some juicy fibrous fruits to your diet. The fruits are loaded with vitamins, minerals, fiber, and plant compounds called phytonutrients and are among the healthiest foods to come. Some fruits are called “superfoods” for their numerous benefits. Thus, earning the name “superfruit.” These superfruits for your body help build immunity, keeping you fit and active physically and mentally.
The term “superfruit” was first used to describe fruits with exceptionally high nutrient densities and antioxidant levels that provide a good amount of natural vitamins, minerals, amino acids, healthy fats, and antioxidants.
Superfruits have been shown to boost our mental health, help in the digestion process and be overall good for our health. Superfruits marked a steady growth in popularity since their introduction and are widely available nowadays. The given superfruits for your body possess magical power that prove beneficial in the long run.
Healthy Superfruits For Your Body
1. Plums
Plums contain a high concentration of vitamins, minerals, and health-protective plant compounds. They are said to be rich in hydroxycinnamic acids, a kind of polyphenol antioxidant. Plums are super packed in vitamin C and provitamin A carotenoids, which have antioxidant and anti-inflammatory properties.
2. Citrus Fruits
Citrus fruits, including limes to tangerines, are loaded with vitamin C, fiber, nutrients, and disease-fighting chemicals. It’s undoubtedly the vitamin C content that makes citrus fruits a superfruit. Vitamin C is the powerful antioxidant that helps curb free radicals in the body, leading to cancer or any damage to the body. But avoid overdose of vitamin c, too much consumption has side-effects.
3. Avocados
Avocados are loaded with heart-healthy monounsaturated fatty acids (MUFA), which might lower your overall blood cholesterol and LDL or bad cholesterol when eaten instead of saturated fat. Avocados contain 4% more potassium than bananas, which is known for its high potassium content. Avocados contain lutein and zeaxanthin, two phytochemicals that provide protective measures to minimize cell damage, including ultraviolet light.
4. Blueberries
Blueberries are definitely healthy superfruits for your body. Blueberries help boost brain health and improve memory. Many kinds of research and studies showed that the antioxidants present in blueberries help regulate essential brain functions, protecting the brain from oxidative stressors. Blueberries also help reduce belly fat, aiding in weight loss process too.
5. Blackberries
Blackberries are full of vitamins and minerals such as vitamin C for wound healing and vitamin K for blood clotting. Blackberries also contain antioxidants that help fight free radicals and reduces the damage of oxidative stress on cells. Again, being anti-bacterial, blackberries can fight the bacteria responsible for gum disease. They are also full of beneficial dietary fiber.
6. Strawberries
Strawberries are exceptionally high in antioxidants like vitamin C, anthocyanins, and flavonoids. Research suggests that regularly eating strawberries may help reduce heart disease risk factors, lower inflammatory markers, eventually protecting your body against chronic health conditions like heart disease and certain cancers. The health benefits of eating strawberries are phenomenal for the body.
7. Papayas
Papayas are high in fiber and water content, preventing constipation and promoting a healthy digestive tract. Several studies have suggested that papaya has anti-cancer properties, which appear to stem from its capability to reduce free radicals responsible for cancer development. Thanks to papayas for housing vitamin A and vitamin E, the powerful antioxidants help our body’s immunity.
8. Raspberries
Raspberries are one of the richest fiber sources among all fruits and veggies. They are high in polyphenol antioxidants. If you want to meet your body’s recommended daily intake of manganese and vitamin C, raspberries are the one you need to consider. They further help to reduce heart disease risks and Alzheimer’s disease.
9. Pomegranates
This superfruit, pomegranate, has been used to fight the disease since the ancient era for centuries. Pomegranates home beneficial compounds like ellagitannins, anthocyanins, etc. According to a 2006 study by a few researchers at the University of California, men at risk for prostate cancer drank pomegranate juice daily basis showed a significant result that proves the fruit might prevent or retard prostate cancer cell growth.
10. Blood Oranges
Have you heard about blood oranges? They are a type of sweet orange that has a reddish color rind due to high levels of anthocyanin content. They are loaded with vitamin C, a water-soluble vitamin that acts as a powerful antioxidant. Blood oranges wipe away cancer-causing free radicals from the body.
11. Nectarines
Nectarines are rich in vitamin C, beta carotene, and numerous other antioxidant compounds. Consuming beta-carotene-rich fruits may help reduce disease risk. They help promote the digestion process, promote healthy vision, and many other benefits.
12. Kiwis
Fresh kiwi fruits have 35 calories per piece and are filled with vitamin C with only 100 g of kiwi fruit containing 150% of an adult’s daily recommended intake. Kiwis are also a brilliant vitamin E source that helps build immunity, folic acid that helps form new red blood cells, and plant-based calcium for healthy teeth and bones. Kiwis are fiber-rich, preventing off coronary heart disease, lower blood pressure, and lower cholesterol.
13. Goji Berries
Goji berries contain the antioxidants like zeaxanthin and carotenoids, which slow tumor growth and beta-carotene for improved skin health. Goji berries contain:
- Around 11 essential amino acids.
- 11 g of protein per 1/4th cup of dried goji berries.
- 150% of the recommended vitamin A daily intake.
Due to this extensive list of nutrients packed in this superfruit, Goji berries are used as a medicinal fruit in Asia popularly for more than 2000 years.
14. Cranberries
Cranberries are low in calories. They are high in vitamin K1, vitamin C, vitamin E, manganese, and copper. Also, they have anti-inflammatory benefits. Cranberry is super rich in a compound named A-type proanthocyanidins (that support the body fighting urinary tract infections). They help improve the immune function of the body and benefit in lowering blood pressure. Cranberries help to level up good cholesterol or HDL in our blood. Studies claim that they help effectively in fighting ovarian cancer in women.