Hey there, viewers! Thinking of going on a health kick? There are plenty of great foods you can
start eating to get your body in shape. While most people associate vegetables with a healthy diet,
there are also amazing fruits packed with every vitamin and mineral you can think of.
Let’s take a look at the 11 most nutrient dense fruits to get you in shape.
Have you tried mangos? How about watermelon? When was the last time you had lemons?
Do you eat olives? Well you may want to start… We’re talking all that AND more.
Olives
I get it, not your first choice. But olives are
goldmines for nutrients. They are stuffed with iron, calcium, copper and Vitamin E.
These benefits are said to lower your chances of developing osteoporosis.
A 2014 study, showed that plant compounds in olives can reduce the loss of bone mass,
which gives way to osteoporosis.
Not only that, but olives also do a lot of good on the cancer and heart disease front. Olives
contain oleic acid, which strengthens the immune system, preventing inflammation and infection.
On top of these nutrients, the anti-inflammatory effects
of their antioxidants make olives a great combatant against liver and kidney disease.
Now that I’ve mentioned this, perhaps you’ll
look at the olives at your next family Christmas party a little differently.
Lemons
You better practice your sour face, because lemons are a terrific source of all kinds of nutrients.
Let’s see, a single, 12 calorie lemon holds calcium, potassium, magnesium, iron,
vitamin B-6 and I’m missing one… Oh yeah, 24% of your daily recommended Vitamin C!
Lemons can prevent numerous health problems and illnesses.
These include things like high blood pressure and
weight gain. Vitamin C is particularly effective in preventing kidney stones.
Studies show that the compounds in lemon will lower oxidative stress,
reducing inflammation in the body. These same compounds help you drop pounds,
making your visits to the scale increasingly more pleasant throughout your fitness journey.
Mango
Not only are mangoes delicious, they are also another fantastic source of Vitamin C.
One cup of sliced mango contains 51% of your daily recommended intake.
They also hold a ton of potassium and soluble fiber. The fiber helps to control
your glucose level and lower your bad cholesterol. Foods with high amounts
of fiber can also reduce heart problems and inflammation. It protects your gut.
A diet high in fiber will keep you feeling full for a longer period of time. This allows
you to lose weight quicker. So head down to the grocery store and grab some mangos.
They’ll give you a fresh summer feel, even in the middle of winter.
Pomegranate
They may be expensive, but believe me when I say they’re worth the money. Pomegranates are
among the healthiest foods you can eat. They are jammed-packed with iron, potassium and vitamins.
But it's the antioxidant levels in pomegranates that make them a superior fruit. These levels are
shown to be higher than that of green tea and red wine. They’re also said to reduce
the risk of cancer. It’s done through decreasing inflammation in your system.
Apples
You may not have had pomegranate before, but you’ve definitely eaten apples. These are
one of the most popular fruits in existence. It may be one of the most common foods in general.
Apples contain plenty of healthy nutrients your body needs to thrive.
Apple has lots of vitamins, fiber and potassium. As a result,
they boost your chances of weight loss. It can also maintain your blood sugar levels and reduce
your chances of diabetes. The antioxidants in apples are said to increase your bone density.
Apples also contain pectin. This is a type of fiber that improves the healthy bacteria
in your gut, which in turn will ease your digestion and aid in the weight loss process.
On top of that, studies suggest that antioxidants
in apples can fight against cancer, type-2 diabetes and Alzheimer’s.
Before we continue, are you concerned about the overall state of your health? Have you
thought about cutting coffee? Check out our latest video discussing the
effects of caffeine withdrawal and what it does to your body.
Strawberries
We’re getting into the super fun foods now. Like apples, strawberries are among the most popular
fruits you can eat. Have you ever been strawberry picking on a warm summer day? It’s super fun!
Strawberries have one of the highest Vitamin C levels of any fruit. Just 1 cup carries 84 mg.
That equals 99% of your daily intake! There’s also a ton of folate, potassium and manganese.
Because strawberries are low on the glycemic index, they probably won’t increase your blood
sugar. Because of these great nutrients, eating strawberries also lowers your risk
of deadly disease. This includes heart problems and various forms of cancer.
Strawberries are one of the more accessible fruits. You can also eat
them a number of different ways. Sure you can munch on them raw from a bowl,
but what about a strawberry smoothie? Have you ever mixed your strawberries into a
salad? Are you thinking of getting a berry fix? Well here’s another one.
Blueberries
I mean, yeah they are great for nutrients like vitamins,
fiber and manganese. But at this point, what healthy fruit doesn’t have things like these?
Let’s focus more on antioxidants, because blueberries are a powerhouse!
Experts claim that blueberries contain more
antioxidants than any other common fruit. Adding blueberries to your diet will only
decrease your chances of diseases like heart disease, type-2 diabetes and Alzheimer’s.
When you eat these fruits, the cells in your body that reduce oxidative stress receive a boost. This
fights off infections. There is also research to support blueberries having powerful effects
on the human brain. Studies have shown that the fruit will improve the memory of older adults.
So if you’re torn between going strawberry or blueberry picking, you’re winning either way.
Avocado
How have you not tried avocado by now? It’s only one of the most popular fruits
around at the moment. Like strawberries you can eat it plenty of different ways.
Avocados are low in carbs and cholesterol. One whole fruit contains 48%
of your daily dietary fiber. You also have a ton of Vitamin C and potassium.
Avocado’s Vitamin C content is around 975 mg in one single fruit.
Potassium is a mineral that helps strengthen your
muscles. This includes the muscles that control your heartbeat and breathing.
It will also lower your blood pressure and reduce your risk of stroke.
Remember oleic acid from a few minutes ago? Well avocado has a lot of that as well. While
your muscles are being boosted by the potassium, the oleic acid is attacking your inflammation.
Watermelon
First pomegranate, then avocado, now watermelon? It’s like we’re living
in a hipster’s dream. When it comes to nutrients, watermelon will blow you away.
It’s a great source of the usual vitamins. It’s potassium and fiber content is also stellar. The
health bonus for watermelon is in its lycopene. This nutrient comes in the form of a red pigment.
It’s also found in things like tomatoes and one other fruit we’ll be talking about shortly.
Lycopene carries a number of functions including protecting your heart and skin.
It has also been linked to reducing your chances of cancer in the digestive system.
When it comes to heart disease,
the lycopene maintains your blood pressure and cholesterol levels.
On top of lycopene and other contents, watermelon carries a massive amount of water.
Like who would have thought? One whole fruit equals up to 92% of
water. So not only is your heart doing well, your body will also be hydrated.
Pineapple
This is one fruit that most of us aren’t getting enough of. You realize,
it already comes cut for you right? I mean unless you're stranded on a tropical island,
you don’t need to chop up your own pineapple.
Pineapple has its fair share of amazing nutrients. None quite as unique as bromelain.
This is a mixture of enzymes known to stop inflammation and help you digest protein.
Studies show that healthy bromelain intake will help protect you against cancer and tumor growth.
To top it off, pineapple is loaded with your favorite Vitamin C.
A cup of diced pineapple holds 62% of your C content.
Grapefruit
This is one of the healthiest citrus fruits. They’re a great source of
vitamins and minerals like vitamin C, A, B-6, magnesium, folate and potassium.
A regular grapefruit diet will allow you to lose weight quickly. In a 2006 study conducted on
almost 100 people, those who ate grapefruit lost nearly 3 pounds more than those who didn’t eat it.
Research also shows that a good intake of grapefruit can reduce your insulin
resistance. Not to mention it can help you avoid kidney stones and bring down your cholesterol.
Do you eat any of these fruits? Would you consider any after watching this video?
Let us know in the comments below. We would love to hear from you!