Healthy Eating: Healthy Fruits

How to Eat More Healthy Fruits

Eating healthy fruits is delicious and nutritious. They’re rich in vitamins. Nutrients, antioxidants, and fiber. Here are a few examples of some healthy fruits:

Blueberries and blackberries. These nutritional powerhouses are low in calories and have a low glycemic index. Eating them helps boost the fibre content of your diet. They’re rich in vitamin C. They also contain a compound known as anthocyanins, which are one of the six families of flavonoid antioxidants. The benefits of anthocyanins include cognitive health, inflammation, and insulin resistance. 

Bananas. These are very high in potassium, which is under-consumed in North America. Getting enough potassium can help lower your blood pressure. Bananas contain prebiotic fibre, which promote healthy gut bacteria, reduce inflammation and enhance the immune system.

Cherries. Known as stone fruits, cherries contain large amounts of anthocyanins. Because they’re rich in anti-inflammatory characteristics, cherries can be great for people living with gout or arthritis. They also contain fibre, potassium and vitamin C.

Kiwis. They’re extremely high in vitamin C and make a healthy fruit for people living with irritable bowel syndrome (IBS). Kiwis contain a blend of soluble and insoluble fibre, which can improve bowel movement consistency and quality. Kiwis enhance the gut microbiome, which can reduce inflammation and abdominal discomfort.

How Healthy Fruits Help Prevent Disease

Consuming fruits has been associated with a reduced risk of developing heart disease. That’s because they’re so rich in fiber, antioxidants  and potassium. They help lower blood pressure and cholesterol.

If you eat healthy fruits, you slow down the absorption of sugars in your bloodstream. These sugars assist in regulating blood sugar levels. People with diabetes can eat healthy fruits to maintain good blood sugar levels.

There are antioxidants and phytochemicals in fruits that may reduce your risk of developing certain cancers. The compounds can protect cells from damage and prevent cancer cells from growing.

When you’re trying to lose or manage your weight, healthy fruits are your friends. They’re naturally low in calories and high in water content and fiber. Fiber helps control your appetite, which can keep you from overeating.

Some fruits, especially those rich in antioxidants, have been associated with better cognitive function and a reduced risk of age-related cognitive decline. These cognitive benefits are attributed to the protective effects of antioxidants on brain cells.

To learn more about how you can incorporate healthy fruits into your diet, talk to your nutritionist, registered dietitian or family physician.