Eating more fruit is an easy way to pack a healthy diet in antioxidants, fiber, and other nutrients without all the calories.
Eating fruit is also a great way to curb your sweet tooth in a healthy way. Here is a short list of some fruit super stars and ideas on how to get more of them in the diet.
- Berries. Strawberries, raspberries, blueberries, and boysenberries are high in vitamin C, folate, fiber and phytocemicals. Dip strawberries in low fat sour cream and raw sugar for a yummy dessert. Mix raspberries or blueberries into wholegrain pancake batter and top pancakes with vanilla yogurt. Make a delicious fruit salad with a mix of your favorite berries.
Fact: Phytochemicals or phytonutrients are known to slow the aging process, and prevent many diseases. Phytochemicals and phytonutrients are chemical compounds that aid in the absorbtion of nutrients inside the body. Vitamins, antioxidants, and flavonoids are all types of phytochemicals.
- Bananas are well known for being a great source for potassium. Potassium has been shown to lower high blood pressure and prevent muscle spasms. Bananas are also high in vitamin B6 and the antioxidant lutein. Lutein lowers the risk of cataracts, and macular degeneration. Try dipping a peeled banana in yogurt and crushed pecans. Freeze on wax paper for a couple of hours. Yum!
- Pomegranates are probably one of most popular super fruits out there right now and for good reason. Pomegranates are extremely high in antioxidants. They also have anti-inflammatory properties. Pomegranates have been shown to reduce the growth of prostate cancer. Drink pomegranate juice to avoid having to deal with all the seeds in the fruit.
- Apples are filled with soluble fiber and insoluble fiber. Apples also contain vitamin C and beta carotene. Eat apples raw and take advantage of the enzymes that aid in digestion. Also eating a raw apple after a meal is a great way to clean the teeth. Try this yummy dessert. Core the apple and fill with a little brown sugar and pecans. Bake for twenty minutes. Serve with frozen yogurt.
- Grapes are a great source of some B vitamins, and vitamin C. Red grapes are especially healthy because they contain a phytochemical called resveratrol. Resveratrol is linked to the prevention of cancer and heart disease. Resvertrol is present in even larger amounts in red wine. When reaching for a snack go for the red grapes and drink red wine over white at meals.
- Citrus fruits like oranges, lemons, limes, and tangerines, are known for having a full day's worth of vitamin C. Citrus fruit is full of fiber. Vitamin C has been shown to boost the immune system, fight cancer and lower the risk of heart disease. Stick to eating the fruit and skip the calorie laden juice. An easy way to eat oranges is to slice them up, rind and all and make orange “smiles”.
What about Acai berries?
This fruit is recommended as a super food by many experts for good reason. Acai Berries are loaded with antioxidants, essential fatty acids that aid in the absorption of omega threes. Just beware, it is nearly impossible to find Acai berries fresh in the United States and Canada. So, food companies are adding these berries to everything and not necessarily doing it in a healthy way. Only drink the pure juice or better yet buy the unsweetened pulp.
Just adding a little extra fruit in the diet can make a huge difference. Eat fruit as snacks, a side dish and even dessert!
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