We constantly hear about the importance of getting our five.. eight.. 10.. a day, and some people go to great lengths to make sure they eat all the fruit and vegetables they can. In fact, some forward-thinking workplaces have even turned to fruit supply companies like Fruitful Office to help keep their staff healthy, happy and productive.
However, what you might not have appreciated all this time is that not all fruit is equal. While guidelines from the NHS suggest that almost all fruit and vegetables count towards your five-a-day, not all fruit delivers quite the same nutritious punch.
So, what are of the biggest hitters in terms of the health benefits? Here are five of the best.
Not all fruits make it into the category of superfoods, but blueberries certainly do. Blueberries have an extensive range of health benefits thanks to their exceptionally high level of antioxidants as well as a nutritional profile that includes fibre, vitamin C, vitamin K and manganese. In fact, it’s believed that blueberries have the highest antioxidant content of all the fruits that are commonly consumed. These antioxidants help to reduce the risk of conditions such as heart disease, Alzheimer’s and diabetes.
Avocados are another big hitter in the health stakes due to a nutritional profile which is so different to most other fruits. Avocados are low in carbs but contain an abundance of healthy fats that play an important role in improving heart health. As well as monounsaturated fats, avocados are also rich in fibre, potassium and magnesium.
“An apple a day keeps the doctor away”. Well, there might be something in that old adage. Apples are one of the most abundant fruits but they’re also extremely nutritious. They contain a bounty of vitamins and minerals that includes vitamin C, vitamin K, some B vitamins, potassium and fibre. Numerous studies have shown that apples can reduce the risk of Alzheimer’s, type 2 diabetes and cancer. Apples also contain a prebiotic fibre called pectin, which helps the good bacteria in your gut to flourish to improve metabolic health and digestion.
If citrus fruit is your thing then in terms of the health benefits, grapefruit is the one to go for. As well as being deliciously sharp, grapefruit is known for its ability to aid weight loss and reduce insulin resistance. A study published in 2006 found that those who ate half a grapefruit before meals for 12 weeks lost 1.3kg more weight than who didn’t. Grapefruit can also help to reduce cholesterol and help to prevent kidney stones.
Pomegranates are not necessarily one of the easiest fruits to eat, which does mean they’re sometimes overlooked; however, in terms of the health benefits, you’d be hard pressed to beat them. The level of antioxidants in a pomegranate are three times higher than red wine and green tea. All those antioxidants help to reduce the risk of cancer while the complex plant compounds have powerful anti-inflammatory effects.
All fruits are good for you, but making sure one or two of your five-a-day are from this list could help to deliver an even greater boost to your health.
What are the health-boosting fruits you swear by? Please share your favourites in the comments below.