Which fruits are the most useful according to scientists — Top 15

Fruits are an essential component of a healthy diet. They contain a large amount of vitamins, antioxidants, minerals, as well as soluble and insoluble dietary fiber.

Scientists claim that regular consumption of fruits prevents the occurrence of a large number of the most common diseases, including cancer.

However, not all fruits are the same. Some of them have unique properties.

Top 15 most useful

Below is a list of 15 fruits that can be safely called the healthiest on earth.

1. Grapefruit

Grapefruit is considered one of the most healthy foods in the world.

Proven that it reduces the likelihood of developing type II diabetes. The effect is achieved due to the content of a large amount of vitamin C, as well as vital minerals and antioxidants, which increase the sensitivity of peripheral tissues to insulin.

Also, eating grapefruit has a positive effect on body weight. Experiments by scientists from the USA showed that eating only ½ grapefruit a day (without making other changes to the diet) leads to a decrease in body weight by an average of 1.5 kg in 12 weeks.

Also proven that grapefruit reduces the level of total cholesterol and LDL in the blood, resulting in the prevention of atherosclerosis and associated diseases: coronary heart disease, myocardial infarction, etc.

In addition, citrus prevents formation of stones in the lumen of the urinary tract.

2. Pineapple

Pineapple is an exotic fruit that is rich in vitamin C, manganese and bromelain.

Vitamin C is necessary to maintain an attractive appearance of the skin and Strengthening the immune system .

Manganese is involved in the formation of blood cells and the growth of the gonads.

Pineapple also contains a special anti–inflammatory enzyme, bromelain, which, according to scientists , inhibits chronic inflammation (it increases the likelihood of early development of cardiovascular pathologies) and increases the bioavailability of dietary proteins.

Experts from Germany and UK also revealed that bromelain prevents malignant cell transformation and the appearance of distant metastases.

3. Avocado

Avocado differs significantly from most other fruits. It contains few carbohydrates, but is rich in healthy fats, which are represented to a greater extent by oleic acid.

Oleic acid, according to the data researchers from the USA, inhibits chronic inflammation and reduces the likelihood of developing all known vascular and heart diseases.

Avocados are also valuable a source of potassium , which reduces blood pressure and the risk of stroke. Due to these properties, avocado can be used for the prevention and relief of hypertension.

4. Guava

Guava is a source of large amounts of ascorbic and folic acid, vitamin A, copper, manganese and potassium.

It also contains a lot of antioxidants that reduce the probability of early development of diabetes mellitus, coronary heart disease and hypertension.

The pronounced effectiveness of guava is also noted for the prevention of malignant neoplasms.

Guava is also rich pectin , which improves the flow of digestive processes and reduces the risk of colon and rectal cancer.

5. Apples

In the composition apples there is a large number of dietary fiber , vitamins (groups B, C, K) and potassium.

Scientific research demonstrate that apples reduce the risk of developing type II diabetes mellitus, hypertension, cancer and Alzheimer's disease.

According to the data animal experiments, apples also increase bone mineral density, which is especially important for the elderly and post-menopausal women.

Like guava, apples rich in pectin , which needed to maintain the health of the digestive system.

6. Garnet

Distinctive feature grenade - significant concentration antioxidant substances in the pulp (almost 3 times higher than in green tea or natural red wine).

Garnet has been proven to slow down the flow of free radical mechanisms and depressing chronic inflammation (by inhibiting key inflammatory markers), thereby preventing the appearance of cancer, as well as a number of diseases from the cardiovascular and endocrine systems.

7. Mango

Mango contains a lot of vitamin C, fiber and antioxidants,

Scientists claim that the above substances are important for slowing down chronic inflammation, reducing the risk of malignant tumor processes and maintaining adequate functioning of the digestive system.

There are also convincing scientific data regarding the effectiveness of mango for the prevention and therapy (together with medications) of type II diabetes mellitus (by reducing insulin resistance).

8. Lemon

Lemons - one of the most valuable representatives of the Citrus family.

They contain large amounts of vitamin C and antioxidants, which, according to Canadian specialists, reduce blood pressure, prevent the development of atherosclerosis and myocardial infarction.

Animal experiments conducted under the guidance of Chinese scientists, shown that lemon reduces the likelihood of cancer and reduces body weight.

Experts from Turkey emphasize also the effectiveness of lemons in order to prevent the formation of stones in the lumen of the urinary tract.

9. Durian

Durian is composed of a large amount of ascorbic and folic acids, copper, manganese, magnesium, and B vitamins.

Scientists claim that durian is rich in antioxidants that fight oxidative stress and are a means of preventing malignant cell degeneration.

10. Watermelon

Watermelon is a valuable source of vitamins A and C, as well as many antioxidants (lycopene, carotenoids, cucurbitacin E).

According to the results of recent scientific studies, watermelon can be used to prevent and treat malignant tumors.

For example, proven that lycopene inhibits the division of cancer cells. And carotenoids and cucurbitacin E protect free radical protection cells and reduce the probability of matastatic foci.

Scientists also claim that eating watermelons has a positive effect on blood pressure levels, brain function and cholesterol concentrations (including atherogenic fractions) in the blood.

11. Oranges

Only 100 grams of pulp oranges provide the body's daily requirement for vitamin C and potassium. Also a fruit rich thiamine, folic acid, B vitamins.

Among the plant antioxidant compounds, the following are especially appreciated: flavonoids, carotenoids and citric acid.

By American specialists proven that oranges reduce the risk of concretions in the lumen of the urinary tract.

Also orange fruits can be applied to improve the absorption of iron from food and prevent iron deficiency anemia.

12. Bananas

Enabling bananas The diet is associated with a number of health benefits.

Scientists from Denmark installed that bananas depress hunger (which is important in the presence of obesity or overweight), and also slow down the increase in blood sugar levels after eating (extremely important for the early stages of type II diabetes).

Bananas also recommended consume before active physical training, as they contain a lot of carbohydrates and minerals that are energy source and regulators of metabolic processes.

It should be noted separately that bananas are a source of resistant starch , which normalizes the composition of the intestinal microflora and reduces the risk of a number of chronic diseases.

13. Papaya

Papaya is a rich source of folic acid, vitamins C and A, as well as potassium.

Folic acid is extremely important for the proper formation of the fetal neural tube during pregnancy.

Papaya pulp also contains a large amount of lycopene, an antioxidant that reduces the risk of breast cancer, various diseases of the cardiovascular system, osteoporosis and male infertility.

According to the data scientists from Germany and the USA, papaya also contains the enzyme papain, which increases the efficiency of all human digestive enzymes and improves the absorption of protein molecules.

14. Strawberries

In the composition strawberries there are many flavonoids and anthocyanins that reduce the likelihood of developing malignant tumors, type II diabetes mellitus and many cardiovascular pathologies.

According to scientific studies, regular consumption of strawberries is associated with a low incidence of acute coronary syndrome in clinical practice.

15. Olives

Olives are a valuable source of vitamin E, iron, copper and calcium.

They also contain many antioxidants that improve the functioning of the liver and myocardium, provide has a pronounced anti-inflammatory effect and prevents the malignant transformation of any cells of the body.

Olives also contain oleic acid, which important to maintain the health of the heart and blood vessels.

Spanish Studies discovered that olives are also able to increase bone mineral density, which is important during hormonal changes (menopause in women, old age).

Rules of use

Below are the basic rules for including fruits in your daily diet:

1. How much can you eat per day? According to the World Health Organization, it is recommended to consume at least 400 grams of fruits and vegetables daily (the qualitative composition is not crucial).
2. At what time is it better to use them? Do not eat fruits at night and late in the evening (due to possible overload of the digestive system and the appearance of sleep problems), as well as in the morning on an empty stomach (most fruits contain extractive substances that irritate the mucous membranes of the stomach and duodenum when taken on an empty stomach). It is better to eat fruits in the middle of the day, or you can have breakfast with them, but at least 15 minutes after eating other types of food.
3. Which is better: whole fruits or juices? Whole fruits are much more beneficial because the juices lack dietary fiber and some minerals. It is better to cook juices at home, rather than buy store-bought options.
4. Which is better: fresh fruits or dried fruits? Fresh fruits are more useful, since the content of vitamins and antioxidants in dried fruits is reduced, but the concentration of carbohydrates is increased.
5. What can I cook for them? Many products can be prepared on the basis of fruits: juices and compotes, smoothies and smoothies, jams and jams, candied fruits, pastilles, etc. The most useful option is to eat them fresh, less valuable is freshly squeezed juice (it lacks dietary fiber and a number of minerals). Jams and jams contain a huge amount of sugar, which can negatively affect the general condition in the presence of obesity or diabetes mellitus. A similar restriction applies to pastilles and candied fruits.
6. How to save for the winter? It is most preferable to simply freeze fruits in the freezer. All other canned options have less biological potential and sometimes side effects (especially when consumed excessively).

Conclusion

The fruits from the list above stand out among all the others for their rich compositions and well-studied properties.

They improve the functioning of all organ systems (digestive, immune, cardiovascular, musculoskeletal, endocrine), reduce the likelihood of obesity and malignant tumors, and have a beneficial effect on the course of pregnancy.