The most beneficial fruits for health

The World Health Organization (WHO) mentions that fruits should be eaten daily, at least three servings of this type of food should be present per day; Fruits help prevent and combat certain pathologies thanks to their richness in nutrients, antioxidants and vitamins.

The best way to include this type of food in the diet is in its natural state, because when a fruit is squeezed or mixed, only its sugar is concentrated, which, although it is natural in large quantities , can be harmful to health and more. when processed sugar is added.

The most nutritious fruits

Fruits can be present at breakfast and in morning and afternoon snacks, so vegetables are always involved in the lunch and dinner plate. The confidential In its health and personal care section, it provides a list of fruits with the most nutritional properties.

Fruits and vegetables are essential in a diet designed to take care of the heart. – Photo: Getty Images/iStockphoto
  • Cherries: this small fruit contains vitamins A, B, C, E and K, it is also a source of iron, calcium, magnesium, potassium and sulphur. It also contains nutritional properties that prevent inflammation, infections and certain types of cancer, provided that its intake is accompanied by a healthy and balanced diet. “According to recent studies, the ellagic acid and quercetin contained in cherries slow the growth and spread of tumors without damaging healthy cells.”
  • Kiwi: Thanks to its high content of vitamin C, fiber, potassium and antioxidants, it is a fruit that prevents and treats various respiratory diseases, as well as pathologies that directly affect heart health. The portal recommends consuming it when it is ripe, that is, when it contains more antioxidants.
  • Strawberries: five or six strawberries a day will guarantee the amount of vitamin C the body needs daily, reducing the risk of colds, stomach and breast cancer. In addition, they improve blood pressure.
  • Blueberries: Thanks to the fact that they contain phenolic acids and flavonoids, these fruits are essential for strengthening the immune system. “Several studies have highlighted its ability to improve resistance against microorganisms that cause bacterial or fungal infections. Due to its tannins, it has anti-diarrheal properties”.
The recommended daily serving for this food is half a cup or a full cup.  Photo: Getty images.
The recommended daily serving for this food is half a cup or a full cup. – Photo: Getty Images
  • Grenade: the seeds of this fruit have components that protect the dermis and epidermis; therefore, its consumption will promote the good condition and health of the skin. “Pomegranates are highly nutritious, so consuming them daily also slows skin aging, protecting the skin from wrinkles, sun spots or the harmful effects of UV rays.”
  • Watermelon: this fruit also provides benefits for skin care. In addition, it is a fruit frequently consumed in hot climates or after physical activity, thanks to its high water content. “It contains a type of amino acid that promotes the dilation of blood vessels, helping to reduce blood pressure and prevent strokes and heart attacks.”
  • Papaya: This fruit is also rich in vitamin C, which prevents colds and strengthens the immune system. In addition, thanks to its high fiber content, it prevents and improves the health of patients suffering from constipation. “This tropical fruit contains papain, a type of proteolytic enzyme that aids in proper digestion. Its high amount of digestive enzymes makes it recommended for people with pancreatic disorders and cystic fibrosis, as it protects against stomach upset.”
  • Pineapple: prevents various types of cancer thanks to the fact that it contains a component known as bromelain, an enzyme that helps fight cancer cells.
Antioxidants
Fruits and vegetables are among the foods that provide the most antioxidants to the body. – Photo: Getty Images

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