Most dietitians will tell you that fruit is one of the most important foods when it comes to losing weight. This is mainly because fruit provides numerous health benefits in addition to satisfying your sweet tooth. However, some people try to avoid eating fruit because of their perception that it is fattening. Is this true? Let’s examine the evidence to determine if you should limit your fruit intake or not.
The Multiple Benefits Of Fruits
Many people don’t eat fruit because they think it is not good for them or that it will make them fat. However, this couldn’t be further from the truth. Fruit provides numerous health benefits that make it a nutrient-dense food. It is rich in vitamins, antioxidants, and minerals. These micronutrients help protect the body from diseases and help maintain a healthy weight.
Some of the benefits of fruits include:
- improving vision
- increasing mood and alertness
- reducing stress
- protecting the heart
- enabling weight loss
- lowers blood pressure
- slowing down the growth of cancerous cells
- improving the immune system
- lowering cholesterol
- cleaning the air
- as a natural antibiotic
- reducing arthritis pain
- and much more…
It is well known that eating fruit is associated with a lower body mass index (BMI). This means that individuals who eat more fruit are likely to have a lower body weight. One of the reasons why this is important is that most diseases and disorders have a tendency to occur in individuals who are overweight or obese. By eating less sugar and more servings of fruit, you are helping to avoid these diseases and disorders.
Which Type Of Fruit Is Best For Weight Loss?
There are many different types of fruit that you can incorporate into your diet to promote weight loss. However, not all fruits are created equal when it comes to weight loss. Below, we will discuss the best and worst types of fruit for your weight loss plan.
Apple
When people think of losing weight, almost always the first thing that comes to mind is fruit. Apples are one of the only fruits that could be considered nutritional powerhouses. They are a good source of fiber, vitamin C, and antioxidants. One medium apple offers just under half of your daily recommended vitamin C needs. Additionally, apples contain some potassium that helps maintain a healthy blood pressure.
However, apples are high in calories. A medium apple has about 150 calories. This makes it one of the fattier fruits. If you are looking to lose weight, then opt for grapes or berries instead.
Apricot
Apricots are another excellent source of nutrients and antioxidants that contribute to their cardioprotective effects. One medium apricot provides you with 40% of your daily vitamin C needs, as well as small amounts of copper, vitamin A, folate, vitamin B6, and beta-carotene. These nutrients help protect the heart and maintain a healthy weight.
Apricots are very perishable and should be stored in the fridge or freezer to maintain their nutrients. This means that they won’t last long on your weight loss plan. This is a major downside to apricots, because they are a delicious fruit that you will want to eat.
Banana
The perfect blend of nutrients and healthy fats makes bananas an excellent source of food for your health goals. A medium banana contains around 135 calories and is a good source of fiber. It also provides you with vitamin C, antioxidants, and potassium. This last nutrient helps maintain a normal blood pressure and healthy heart.
Bananas are a good source of energy and have a relatively low glycemic index. This means that they will raise your blood sugar levels slightly, but not to dangerously high levels. This makes them ideal for diabetics or those who have diabetes-like symptoms. Bananas are also very versatile and can be used in a variety of ways, from making desserts to boosting your morning coffee.
Blueberry
Even though blueberries are smaller and much more affordable than many other fruits, they offer an extremely high nutrient-to-price ratio. A single serving of blueberries provides you with half of your daily vitamin C needs, plus vitamin A, vitamin B6, potassium, and antioxidants. These nutrients help protect the body from harmful free radicals and prevent disease.
Blueberries are a great source of antioxidants that offer powerful protection against heart related disease, cancer, and diabetes. The anthocyanin compounds in blueberries help reduce inflammation throughout the body. These antioxidants also help protect the body’s largest organ, the skin, as they neutralize harmful UV rays and free radicals that may cause premature aging.
This high nutrient-to-price ratio makes blueberries an excellent choice for anyone looking to boost their health or lose weight. They are also a versatile food that you can incorporate into a variety of dishes, from salads to desserts.
Cherry
Cherries come in many different varieties, all boasting their unique taste. However, regardless of the variety, cherries are very effective at helping you shed off unwanted pounds. One medium cherry provides you with just under 100 calories, along with vitamin C, antioxidants, and potassium. These nutrients help protect the heart and maintain a healthy weight. One ounce of cherries provides you with a dose of vitamin C equivalent to that of an entire day’s worth of fruits.
Cherries contain a substance known as ellagic acid that has powerful health benefits. This substance helps reduce inflammation throughout the body, including the kidneys and joints, and even encourages the formation of new blood vessels. This means that cherries speed healing from wounds and injuries while also helping to maintain a healthy weight.
Many people choose to avoid fruit because they think that it is fattening. However, this couldn’t be further from the truth. The above fruits provide numerous health benefits and are a perfect part of your weight loss program. Incorporating these foods into your diet will not only help you shed off those extra pounds, but will keep you healthy and feeling great.