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Shëndeti

They protect the brain and strengthen the heart, here are the healthiest fruits according to nutritionists

They protect the brain and strengthen the heart, here are the healthiest fruits

According to government guidelines, fruit, along with vegetables, should form the basis of your diet. However, the reality is that only 12% of adults meet the recommendation of 1 1/2 to 2 cups of fruit (or the equivalent) each day. There is no doubt that fruits are healthy. They are loaded with fiber, essential vitamins and minerals, antioxidants and other protective substances that protect against chronic diseases, from heart disease to cancer, to mood disorders like depression and anxiety. But if you're looking for the healthiest fruits for your health, here are some with impressive science-backed benefits.

What is the healthiest fruit?

Blueberry takes the title of the healthiest fruit. The color of this fruit, the nutritional values ??directly affect the health of those who consume it. Moreover, thanks to the antioxidant effect, they reduce the risk of heart disease and type 2 diabetes. Blueberries also improve cognitive ability and strengthen the brain. This fruit also helps to maintain a normal weight, while thanks to the ingredient known as anthocyanin, it reduces the fat mass in the body from 3 percent to 9 percent.

The 10 healthiest fruits according to nutritionists

There's a whole world of fruit to explore, so while blueberries come first, there's no reason to ignore other fruits, thanks to their many nutritional properties. Here are the best fruits:

Strawberry. Eight strawberries a day provide all the vitamin C you need. Vitamin C is an anti-oxidant involved in immune function and collagen production.

Raspberries. One cup of raspberries contains 25 to 38 grams of fiber. They also supply the body with key nutrients such as magnesium, potassium and vitamin C.

Watermelon. Watermelon may taste sweet, but a cup of this juicy fruit has less natural sugar than the same portion of many other fruits. Watermelon and the juice of this fruit reduce muscle pain after exercise.

Dried plums. Many people think of prunes and their effect on the digestive process, but their effect on bone health is just as important.

Kiwi. In addition to supplying vitamin C, kiwi affects the quality of sleep, digestion and good mood.

Cherries. Studies show that cherries help reduce inflammation and stress factors leading to an improvement in your overall condition.

Bananas. Bananas are considered one of the healthiest fruits because they have a host of nutrients, including fiber, potassium, magnesium and vitamins.

Apple. In addition to fiber, apples contain powerful antioxidants. An apple a day lowers blood pressure, cholesterol and inflammation.

Grapes. This fruit is an excellent "weapon" against cancer, while thanks to vitamin C it affects collagen production and skin health.

Pomegranate. Pomegranate juice improves memory, protects against cancer, lowers blood pressure and reduces muscle soreness after exercise.