ما هي أكثر 20 فاكهة صحية في العالم؟

From the ancient time we all are aware that fruits have many positive health benefits such boost immunity power, skin tone and beneficial for overall health. However, all fruits does not have same nutritional value. Some of them offer unique health benefits. So, here we have picked 20 healthiest fruits in the world which have several health benefits.

What Are The 20 Healthiest Fruits In the World?

The healthiest fruits in the world are:

• Mango.
• Apple.
• Pineapple.
• Grapefruit.
• Blueberry.
• Avocado.
• Pineapple.
• Strawberries.
• Cranberry.
• Lemon.
• Durian.
• Cherry.
• Banana.
• Watermelon.
• Olive.
• Orange.
• Blackberry.
• Guava.
• Papaya.
• Grapes.

Mango.

It is an excellent source of vitamin C. It also contain soluble fibers, which can provide many health benefits.

Additionally, it consist strong antioxidant and خصائص مضادة للالتهابات that can help to reduce the risk of several disease.

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According to the several studies on animal, mango plant compounds have been prove to protect against diabetes.

Apple.

Apples are among the most popular fruits and are also packed with incredibly nutritious. It contain high quantities of fiber, vitamin B, vitamin C and potassium etc.

Studies shows that antioxidants in apples can promote cardiovascular health and reduce the risk of type 2 diabetes, سرطان and Alzheimer’s.

Antioxidant properties in apples has also been linked with an increase in bone density in animal and test-tube studies.

Another health benefit of apples is their pectin content. Pectin is a prebiotic fiber that feeds good bacteria in your gut and also helps to boost digestion and metabolic health.

Pineapple.

Pineapple is consider as one of the nutritional superstar. One cup (237 ml) pineapple provides 131% of daily intake for vitamin C and 76% of RDI for manganese.

It also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest proteins. Studies proved that bromelain can help to protect against cancer and prevent tumor growth.

Grapefruit.

Grapefruit is one of the healthiest citrus fruits. In addition it is a good source of vitamins and minerals, it is known for its ability to help in فقدان الوزن and reduce insulin resistance.

In a study of 91 people who ate half the fresh grapefruit before meals, people weighed 2.9 pounds (1.3 kilograms) more than those who were not taking grapefruit.

The same study found that insulin levels decreased significantly in the group of grapefruit eaters and reduced insulin resistance.

It is also found that grapefruit reduce cholesterol levels and prevent kidney stones.

Blueberry.

Blueberries have several health benefits. It have an impressive nutritional profile, especially it have high fiber, vitamin C, vitamin K and manganese. Blueberries are also exceptionally enrich with antioxidants.

In fact, it is believed that most of the antioxidants are found in blue berries. Blueberries can reduce the risk of certain diseases, such as heart disease, diabetes and Alzheimer’s.

It is also known for its powerful positive effects on the immune system. A study has proved that regular consumption of blueberries can increase natural killer cells in the body. It protects you from the oxidative stress and several viral infections.

Additionally, antioxidants in blueberries can provide you a protective effect on your brain. For example, eating blueberries has seen an improvement in memory in older adults.

Avocado.

Avocado is different from other fruits. Most fruits are high in carbs, while carbs in avocado are low and mainly have healthy fats.

The majority of fat in avocado is oleic acid, a monounsaturated fat is associated with less inflammation and better cardiovascular health. In addition to healthy fats, avocado contains high amounts of potassium, fiber and magnesium.

An entire avocado provides 28% of RDI for potassium. Adequate potassium intake is linked to low ضغط الدم and lower risk of stroke.

Pomegranate.

Pomegranates are among the healthiest fruits in the world that you can eat. It is not only full of nutrients, but is also include powerful compounds that are responsible for most of the health benefits.

Antioxidant levels in pomegranates are shown to be three times higher than green tea and red wine. Studies have also shown that pomegranates have anti-inflammatory effects and can help to reduce the risk of cancer.^(1),(2)

Strawberries.

Strawberries are highly nutritious. Amount of vitamin C, manganese, folate and potassium are really high in this fruit.

Compared to other healthiest fruits in the world, strawberries consists relatively low glycemic index and it is also beneficial to control blood sugar.

Like other berries, strawberries have high antioxidant potential, which can reduce the risk of chronic disease. Several studies have proved that, it can help to prevent cancer and tumor formation.⁽³⁾

Cranberry.

Cranberry has several impressive health benefits. They have an excellent nutritional profile. It is enrich with vitamin C, manganese, vitamin E, vitamin K1 and copper.

It also contain a significant amount of antioxidants called flavonols and polyphenol which can improve your overall health.

What makes cranberries unique and healthiest fruits in the world to other fruits is that, their juices and extracts help to prevent urinary tract infections.

A-type proanthocyanidins are compounds which are responsible for this effect, as they can prevent bacteria from lining the bladder and urinary tract. Cranberry juice is also consider as miraculous kidney cleaning drink.

Lemon.

Lemon is a very healthy citrus fruit which known for its high vitamin C content. They can help to promote heart health due to low blood lipids and blood pressure ability.

Based on the findings of the study, the researchers have also proposed that plant compounds in lemon can help to prevent weight gain.⁽⁴⁾

Other studies shows that citric acid in lemon juice has the potential to treat kidney stones.⁽⁵⁾

Durian.

Durian is called the “King of Fruits”. A cup of durian (237 ml) provides 80% of RDI for vitamin C. It is also rich in manganese, vitamin B, copper, folate and magnesium.

In addition, durian also contains several healthy compounds that act as antioxidants.

 Cherry.

Cherries are enrich with nutrients, especially potassium, fiber and vitamin C. They contain antioxidants, including anthocyanins and carotenoids, which reduce inflammation and can help to prevent many diseases.

Another impressive and extraordinary health benefit of cherries is their melatonin content. Melatonin is a hormone that indicates your brain’s time to sleep. It can help in treating insomnia and other sleep disorders.

A study concluded that melatonin content in tart cherry juices increases the duration and quality of sleep.⁽⁶⁾

Banana.

Bananas are rich in vitamins and minerals and have several health benefits. They are high in potassium. A medium banana provides 12% of RDI for this mineral.

A unique banana property is their carb makeup. Green, immature bananas contain largely resistant starch in carbs, which can improve blood sugar level and make you feel full.

Bananas also contain pectin, which can improve blood sugar level and digestive health. In addition, studies have shown that banana consist high carb and mineral content which make them a great source of fuel before exercise.⁽⁷⁾

Watermelon.

Watermelon is high in vitamins A and C. It is also rich in some important antioxidants, including lycopene, carotenoids and cucurbitacin.

Some antioxidants of watermelon have been studied for their anti-cancer effects. Lycopene intake is associated with a lower risk of cancer of the digestive system, while cucurbitacin can prevent the growth of tumors.

The intake of food containing lycopene can also promote cardiovascular health due to their ability to reduce cholesterol and ضغط الدم.

Out of all healthiest fruits in the world, watermelon is one of the most hydrating fruit. It is made with 92% water, which can help to keep you more hydrated.

Olive.

Olives are a good source of vitamin E, iron, copper and calcium. They also provide a lot of antioxidants, which help to prevent heart disease and liver damage, as well as it have an anti-inflammatory effect.

Similar to avocado, olives contain oleic acid, which provide healthy heart and prevent cancer.

Additionally, the study has added some compounds of the plant to olives with a lower risk of osteoporosis.⁽⁸⁾

Oranges.

Oranges are one of the most popular and nutritious fruit in the world. Eating a medium orange will provide a significant amount of vitamin C and potassium. Which are also a best source of vitamin B, such as thiamine and folate.

Plant compounds in oranges are also provides several health benefits. These include flavonoids, carotenoids and citric acid.

For example, citric acid can reduce the risk of kidney stones. Oranges are similar to lemons with their impressive amounts of vitamin C and citric acid, which help to increase the absorption of iron and prevent anemia.

BlackBerry.

BlackBerry is another incredibly healthy fruit. It packed with different healthy vitamins, minerals, fiber and antioxidants. They offer an impressive amount of vitamin C, vitamin K and manganese. One cup (237 ml) BlackBerry has 8 grams of fiber.

Also, antioxidants in blackberries reduce inflammation and age of arteries. Both effects can protect against chronic disease, such as heart disease and cancer.

Guava.

Guava has a remarkable nutritional profile. Eating only one ounce (28 grams) of guava will give you 107% of RDI for vitamin C. Guava is also rich in fiber, folate, vitamin A, potassium, copper and manganese.

Antioxidant cells, which found in guava protect the body from oxidative damage and can help to reduce the risk of chronic disease. Apart from that, it is also another great source of pectin, which benefits digestion and can help to prevent colon cancer.

Papaya.

Papaya is a very healthy fruit that is high in vitamin C, vitamin A, potassium and folate. It is also rich in anti-cancer antioxidant lycopene.

Studies show that the body absorbs better lycopene from papaya compared to other lycopene-rich fruits and vegetables.⁽⁹⁾

There is also some evidence that papaya can improve digestion power. It contains papain, an enzyme that makes proteins easier to digest.

Grapes.

Grapes are very healthy and tasty fruit. They have high antioxidant content which makes them stand in the best fruit list. Both anthocyanin and resveratrol are found in grapes, which effective to reduce inflammation.

In addition, studies shows that plant compounds in grapes can help to protect your heart, eyes, joints and brain.

الأسئلة الشائعة.

الخلاصة.

All fruits are healthy, but in view of our daily lifestyle, above mentioned are the healthiest fruits in the world, so we must choose the right one in terms of our daily needs. Try to eat different types of fruits from the list above to boost your health and immunity power.

However, it is one of the basic tool for a healthy life, you must add some light exercise or yoga for overall health benefits.

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