16 most useful fruit and berries that will not hurt
Educational Program Health / / December 19, 2019
experts have provenFruit and Vegetable Consumption and Risk of Coronary Heart Disease: A Meta-Analysis of Cohort StudiesThat the fruit reduces the risk of coronary disease by 7%. And yet the fruits prevented the development of diabetesFruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies and urolithiasisDietary treatment of urinary risk factors for renal stone formation. A review of CLU Working GroupHelp reduce excess weightEffects of fruit consumption on body mass index and weight loss in a sample of overweight and obese dieters enrolled in a weight-loss intervention trial and pressurizingEffects of fruit and vegetable consumption on plasma antioxidant concentrations and blood pressure: a randomised controlled trialMaking vessels more elastic.
The British National Health Service recommends5 A Day portion sizes eat five servings of fruits and vegetables every day. It is approximately 80 grams at a time, or an apple the size of a tennis ball. To get the maximum benefit, alternate your favorite fruit.
8 most useful fruit
In this fruit rich in vitamin C, citric acid and flavonoids. The last - are antioxidants that preventComparative Study of the Effect of Sample Pretreatment and Extraction on the Determination of Flavonoids from Lemon the occurrence of cancer and cardiovascular diseases.
Vitamin C protectsExercise-Induced Oxidative Stress before and after Vitamin C Supplementation from oxidative stress. So called destruction of the cells by harmful substances - free radicals. If there will be too much, your body will age rapidly.
Lemon is especially good for the heart - it lowers cholesterolCitrus flavonoids and lipid metabolism and blood pressureEffect on Blood Pressure of Daily Lemon Ingestion and Walking. A studyLemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue Animal studies have shown that the fruit forms a special enzymes that break down fat.
Citric acid also helpsCan lemon juice be an alternative to potassium citrate in the treatment of urinary calcium stones in patients with hypocitraturia? A prospective randomized study treat urolithiasis.
In one average orangeOranges, raw, Florida 139% of the daily value of vitamin C and 20% cellulose. In it is also a lot of B vitamins: thiamine and folic acid.
According to its properties similar to orange lemon. At the same time, research showsComparative value of orange juice versus lemonade in reducing stone-forming risk, Orange prevents the formation of kidney stones better than lemon. Citrus fruits, especially orange and grapefruit, reduce the risk of strokeDietary Flavonoids and Risk of Stroke in Women among women.
Also helps the fruitEffect of orange and apple juices on iron absorption in children iron absorbed in the intestine, preventing the occurrence of anemia.
In one banana average 23% of the recommended daily requirementBananas, raw, Nutrition Facts potassium. This mineral helps the heart work normally. When little potassium, riskAssociation of sodium and potassium intake with left ventricular mass: coronary artery risk development in young adults coronary heart disease increases by 49%. And more may develop hypertension, Osteoporosis and urolithiasis.
Bananas are a lot of slow carbohydrates and pectin, which support normal blood sugar levelsResistant starch: the effect on postprandial glycemia, hormonal response, and satiety in blood. Also pectin feedSustained pectin ingestion: effect on gastric emptying and glucose tolerance in non-insulin-dependent diabetic patients the beneficial bacteria in the gut that protect us from ulcers and other diseases of the digestive tract.
Banana is a very nutritious and therefore considered to be one of the best sourcesBananas as an energy source during exercise: a metabolomics approach energy before workouts.
The grapefruit rich in vitamin C and potassium.
Previously it was thought that the fruit helps to lose weight, but it is a mythThe effects of daily consumption of grapefruit on body weight, lipids, and blood pressure in healthy, overweight adults. Grapefruit is only indirectly affected by this option, due to its ability to lower cholesterol and arterial pressure.
Grapefruit, like other citrus fruits, protects against kidney stonesInfluence of grapefruit-, orange- and apple-juice consumption on urinary variables and risk of crystallization, Cardiovascular diseasesCitrus flavonoids and lipid metabolism and strokeDietary Flavonoids and Risk of Stroke in Women among women.
5. A pineapple
Another record the content of vitamin C. In one portion of fruit - 67% Daily ValuePineapple, raw, all varieties, Nutrition Facts this substance. Also a lot of pineapple bromelain and manganese.
Manganese is important for the bones. The study foundVitrum osteomag in prevention of osteoporosis in postmenopausal women: results of the comparative open multicenter trialThat the substance helps to improve their toughness, what reduces the risk of osteoporosis.
Bromelain - a mixture of enzymes that fightPotential role of bromelain in clinical and therapeutic applications with inflammation and destroy blood clots. Therefore, less likely to earn heart attack or stroke. Other scholars argue that bromelain preventsBromelain's activity and potential as an anti-cancer agent: Current evidence and perspectives cancer.
Other fruits contain mostly carbohydrates, but in avocado a lot of healthy fats. Most of them - is oleic acid, which reduces inflammation. Also in avocados have beta-sitosterol, which supportsAvocado Fruit is a Rich Source of Beta-Sitosterol normal cholesterol and reducing the risk of cardiovascular disease.
More in avocados much magnesium, potassium and fiber.
magnesium is involvedMagnesium in man: implications for health and disease in more than 600 chemical reactions in our body, including protein synthesis and energy metabolism. The mineral is especially usefulUpdate on the relationship between magnesium and exercise for athletes, as it improves endurance.
Animal studies have shown that fiber provides a life of good bacteriaPrebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome in the intestines and helps to control weight. And also reducesDietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial the risk of colon cancer.
In one avocado 21% potassium daily norm. This mineral reducesEffect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses blood pressure and reduces the risk of stroke.
In many applesApples, raw, with skin fiber, potassium, vitamin C and K.
Vitamin K is importantVitamin K for normal blood clotting and bone development.
apple antioxidants contribute to heart healthApples and cardiovascular health - is the gut microbiota a core consideration? and reduce the risk of developing diabetesFruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies a second type of cancerA Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health and Alzheimer's disease.
More apples a lot of pectinFiber and Prebiotics: Mechanisms and Health Benefits - prebiotic fiber that feeds the beneficial bacteria in the intestines and helps to improve digestion.
Apples help our brain. One studyTwo phytoestrogens, resveratrol and quercetin, reduce apoptotic neuronal death induced by oxidative stress and neuroinflammation It confirmed that their antioxidant quercetin protects neurons from premature death. Eat this fruit to also protect against thrombotic strokeQuercetin intake and the incidence of cerebrovascular disease.
The main strength of pomegranate antioxidants. They had three times as manyAntioxidant activity of pomegranate juice and its relationship with phenolic composition and processingThan green tea and red wine. They help protect cells from damage and aging, as well as reduce inflammation.
Studies show that pomegranate preventsRole of pomegranate and citrus fruit juices in colon cancer prevention the development of colon cancer and lowers blood pressureEffects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials.
Pomegranate juice is especially useful for older people: it improvesPomegranate Juice Augments Memory and fMRI Activity in Middle-Aged and Older Adults with Mild Memory Complaints memory.
8 most useful berry
In one large berries - 18% Daily Value vitamin C and 1% fiber and potassium.
The strawberries are many useful antioxidants for heart. Due berry anthocyanins reduces the risk of heart attackHigh anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women among women by 30%. But more strawberries reducesStrawberries decrease atherosclerotic markers in subjects with metabolic syndrome blood pressure and cholesterol levels.
Antioxidants also reduce inflammationAttenuation of meal-induced inflammatory and thrombotic responses in overweight men and women after 6-week daily strawberry (Fragaria) intake. A randomized placebo-controlled trialThey neutralize the chemicals that are responsible for it.
Strawberry controlsEffects of freeze-dried strawberry supplementation on metabolic biomarkers of atherosclerosis in subjects with type 2 diabetes: a randomized double-blind controlled trial blood sugar levels, thereby preventing the development of diabetes.
Another studyRandomized phase II trial of lyophilized strawberries in patients with dysplastic precancerous lesions of the esophagus It showed that if people with precancerous diseases - esophagitis or Barrett's esophagus - there are 60 grams of dried strawberries every day, it will decrease the risk of esophageal cancer.
The blueberries many vitamins C and E, iron, zinc and potassium.
Berry or blueberry juice to help lose weightDifferent berries and berry fractions have various but slightly positive effects on the associated variables of metabolic diseases on overweight and obese women and reduce inflammation.
Eat blueberries, to guard against diabetes: It reducesWhole grain products, fish and bilberries alter glucose and lipid metabolism in a randomized, controlled trial: the Sysdimet study blood sugar levels.
Blueberries also increasesFavorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol the level of "good" cholesterol and reduces the amount of "bad". Last causing atherosclerosis.
In a lot of raspberriesRaspberries, raw, Nutrition Facts vitamins C and K, fiber and manganese, as well as the polyphenol. this antioxidantRed Raspberries and Their Bioactive Polyphenols: Cardiometabolic and Neuronal Health Links It protects against cardiovascular disease, diabetes, obesity and Alzheimer's disease.
Drinks with raspberries helpThe effects of an antioxidant-supplemented beverage on exercise-induced oxidative stress: results from a placebo-controlled double-blind study in cyclists recover from workouts: berry reduces oxidative stress.
Like many other berries, cranberries contain polyphenol antioxidant. Especially many of these substances in the skin. Therefore, the fresh berries of cranberry juice is much more useful.
The most important thing for the health of that cranberries protect against infections. It does not give the bacteria E. coli adhere to the walls of the bladder, which causeReduction of Escherichia coli adherence to uroepithelial bladder cells after consumption of cranberry juice: a double-blind randomized placebo-controlled cross-over trial infection of the urinary tract. As well as fightingEfficacy of cranberry juice on Helicobacter pylori infection: a double-blind, randomized placebo-controlled trial with Helicobater pylori bacteria: for them there is an ulcer and gastric cancer.
Cranberry is also very good for the heart. It lowers cholesterolFavourable impact of low-calorie cranberry juice consumption on plasma HDL-cholesterol concentrations in men, high blood pressureEffects of cranberry juice consumption on vascular function in patients with coronary artery disease and oxidative stressLow-calorie cranberry juice supplementation reduces plasma oxidized LDL and cell adhesion molecule concentrations in men. A more berries doEffects of cranberry juice consumption on vascular function in patients with coronary artery disease the arteries more elastic. It is necessary to not develop atherosclerosis.
In the skins and seeds of grapes are many polyphenols. The extract of seeds of the berry reducesThe impact of grape seed extract treatment on blood pressure changes: A meta-analysis of 16 randomized controlled trials blood pressure and heart rate.
If you eat grapes or raisins three times a week, the risk of diabetes fallFruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies 12%. berries also reduceComparative effects of red and white grapes on oxidative markers and lipidemic parameters in adult hypercholesterolemic humans inflammation and cholesterol.
Grape juice is good for the brain. Drink considerably improvesConcord grape juice, cognitive function, and driving performance: a 12-wk, placebo-controlled, randomized crossover trial in mothers of preteen children memory and driving skills.
In many cherry potassium, fiber, and vitamin C. And also full of antioxidants: anthocyanins and carotenoids reduceCherries and health: a review inflammation and protect against cardiovascular disease, cancer, diabetes and Alzheimer's disease.
This berry has melatonin. This hormone, which signals our brain that it's time to sleep. The substance helpsMelatonin - the key to the gate of sleep from insomnia and other sleep disorders.
Blackberry contains a lot of Vitamin C, fiber, potassium, calcium and antioxidants.
Recent protectPolyphenols: Benefits to the Cardiovascular System in Health and in Aging chronic inflammation and the aging of the arteries. This prevents many diseases, including atherosclerosis and cancer.
researchEffects of blackberries on motor and cognitive function in aged rats Animal studies have shown that blackberry improves memory and coordination in older individuals.
IN watermelon rich in vitamins A and C, as well as lycopene and kukurbitatsina E. These antioxidants protect against cancer.
lycopene reducesWatermelon lycopene and allied health claims the risk of cancer of the digestive system, and E can kukurbitatsinCucurbitacin E, An Experimental Lead Triterpenoid with Anticancer, Immunomodulatory and Novel Effects Against Degenerative Diseases. A Mini-Review suspend the growth of the tumor. The latter also activates the immune system and regeneration of the body.
Watermelon also reducesWatermelon lycopene and allied health claims cholesterol and high blood pressure, protect against cardiovascular disease.
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