10 Fruits to Take if You’re Looking to Improve Your Diet Quality

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As a fact, fruits are one of the healthiest group of foods in the world. They are fully loaded with nutrients, including fibers and phytonutrients.

Apart from their incredible deliciousness, fruits dish out a host of amazing health benefits which is why most health professionals and doctors urge individuals to include fresh fruits in their diets. The benefits range from disease prevention to immune system strengthening along with several others.

Although all fruits are pleasantly endowed with great nutrients, some stand out in particular.

Here are 10 fruits to take for improved diet quality.

  • Apples

Apples are a rich source of flavonoid antioxidants which have been associated with the reduced risk of heart diseases and various cancers, including the colon cancer.

  • Avocados

Avocados rank high in the list of amazing fruits without doubt. Not only a creamy delight, they contain nutrients such as vitamins C and K1, folate, magnesium, potassium, fiber and healthy fats. Studies also made it known that this fatty fruit can assist in weight loss, blood sugar levels and a reduced risk of heart diseases.

Avocado Fruits

  • Grapes

Grape varieties are concentrated with strong antioxidants and they engage in free-radical clearing activities. Antioxidants like gallic acid, protocatechuic acid, rutin, epicatechin, caffeic acid and catechin gallate.

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  • Tomatoes

Although classified under vegetables, tomatoes are fruits. They have high lycopene concentration, one carotenoid pigment that has been connected with powerful heart benefits.

  • Mangoes

A common tropical fruit, they are full of antioxidants such as ellagic acid, quercetin and gallic acid. Mangoes are also a rich carotenoid source. They contain fibers that assist in healthy bowel movements.

  • Lemons

Lemon contains high amounts of vitamin C, polyphenol antioxidants and essential oils. The citrus fruit might also help in reducing blood pressure in persons.

  • Watermelons

Known for its rich water content, watermelon is packed with several antioxidants, fibers, provitamin A and even vitamin C. Some studies show that it might content have brain-protective, liver-supporting and anti-inflammatory properties.

  • Strawberries

Conducted researches have suggested that this elite fruit may assist in protecting against heart diseases, certain cancers, lowering inflammatory markers and also increasing an individual’s fiber intake. Strawberries contain flavonoids, vitamin C and phenolic acids.

strawberry fruits

  • Blueberries

Eating blueberries daily has been associated with a reduced risk of heart disease and type 2 diabetes, slowing down the rates of mental decline in the well advanced in age.

  • Papaya

Papaya fruits have nutrients like folate, potassium, provitamin A and vitamin C embedded deep in them. They also contain several antioxidants, particularly lycopene. Eating this fruit will protect against some cancers and heart diseases.

Papaya

 

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