Fruits are naturally low in calories, sodium and fat and most of them have zero cholesterol. In fact, research shows that people who eat more fruits and vegetables as a part of their healthy diet may have low risk of some chronic diseases like cancers, diabetes, heart diseases and many more. Most of the fruits are rich in potassium, dietary fiber, Vitamin C, Folic acid, phytonutrients, antioxidants that helps in providing good health. Phytonutrients in cranberries protect from different types of cancers like lung, breast and prostate.
Fruits provide nutrients that are important for health and maintenance of the body. Following are the list of Best Fruits For Health that have zero cholesterol and offers good health.
Pear fruit is rich in dietary fiber and vitamin C. One pear offers 98 calories and contains 25 gms of carbohydrates and 3.9 gms of fiber. The fruit also contains Vitamin K as well as copper mineral and antioxidants that helps in reducing the risk of many diseases. Pear helps to lower the cholesterol levels as its fiber binds to bile salts and remove them out of the body. Pear fiber also holds anti cancer features and protects against colon and breast cancer.
Guava fruit is rich n dietary fiber, vitamins A and C, folic acid, and the dietary minerals, potassium, copper and manganese. It offers 4 times the amount of Vitamin C as an orange. Guava contains carotenoids, polyphenols and antioxidant pigments that help in providing health benefits. As it is rich in fiber content it helps to prevent constipation. Guava also offers Vitamin A that is good for your eyes. It also offers anti cancer activity, anti bacterial activity and anti inflammatory activity.
It is rich in vitamin C and also contains Vitamin A, thiamine, folates, calcium and potassium. Oranges can be eaten fresh or processed for its juice or fragrant peel. Among different types of oranges, sweet oranges contribute 70% of citrus production and acts as disease fighting factor in many cases like reducing the risk of heart problems, rheumatoid arthritis, mouth cancer, skin cancer, lung cancer, breast cancer, stomach cancer and colon cancer. It also has capacity to prevent kidney stones and helps in increasing ph value and citric acid excretion.
Papaya fruit is rich in vitamin A, C, Folate and dietery fiber, lycopene, polyphenols and offer delicious sweet, so called as “fruit of angles”. One cup of papaya provides 118 calories and 30 gms of carbohydrates, 1.8 gms of proteins along with 5.4 gms of fiber. Papaya holds antioxidant nature that helps to prevent the oxidation of LDL cholesterol and its fiber helps to lower the high cholesterol levels. It also prevents risk of colon cancer and its lycopene content helps to reduce the risk of prostate cancer.
It is one of the protective and healthy fruits that perform antioxidant function. One cup of strawberries offers 43 calories and 10 grams of carbohydrates, 3.3 gms of fiber along with 0.1 gms of omega 3 fatty acids. It is rich in Vitamin C and also contains Vitamins B2, B5, B6, B9, Vitamin K, copper, iodine, magnesium, manganese and potassium. Strawberries have been used for various desserts and it is the favorite flavor for many people and its pigment extract can be used as a natural acid/base indicator. It helps in reducing risk of Alzeimer’s disease and also acts as anti cancer agent and anti inflammatory agent.
Grapes are rich in vitamins(B1,B6,C) and minerals like manganese and potassium that are wonderful for appetite control. One cup of grapes offers 61 calories and 16 grams of carbohydrates and 0.9 gms of fiber. Reservatol in grapes helps to maintain heart muscle healthy by increasing blood flow to the brain. It also lowers the risk of Alzeimer’s disease and helps to protect from different types of cancer like prostrate, lung, liver and breast cancer. Saponins and pterostilbene in grapes helps to lower the cholesterol.
Cranberries are rich in vitamins and minerals where a half cup offers 23 calories and contains about 6 grams of carbohydrates and 1.9 gms of fiber. It contains vitamin C and K that helps to reduce the risk of heart diseases with its blood thinning nature. Canberry helps to prevent bladder infections by preventing bacteria from sticking to the bladder wall. It also holds numerous health benefits along with reducing the risk of Cancer and heart attacks.
Kiwi fruit is rich source of Vitamin C and vitamin E that helps to prevent colon cancer, atherosclerosis and diabetic heart diseases. One kiwifruit offers 46 calories that contains about 11 grams of carbohydrates and 2.5 gms of fiber along with minerals like magnesium, calcium, manganese and potassium. Its vitamin c content is twice that of orange and helps in reducing the severity of asthma symptoms along with respiratory related health problems including wheezing, shortness of breath or night coughing.
Banana is the popular fresh fruit that are rich in carbohydrates and potassium. One banana offers 108 calories and contains about 27 gms of carbohydrates, 1.2 gms of protein and 2.8 gms of fiber. It comes in different colors like green, yellow, purple and red. It is the first choice by the athletics due to its high energy giving capability. Banana has disease fighting factors for anemia, memory loss, depression, hangovers, heartburn, morning sickness, strokes, ulcers and warts. As it is rich in potassium content, it is essential to maintain blood pressure and heart function. It is one of the best fruit that helps to glow skin and due to its antacids nature, it helps to maintain electrolyte balance and protect against ulcers.
An Apple a day keeps the doctor away. It is the popular proverb which depicts the importance of the fruit. One cup of apples (138 gms) provide 81 calories and contains about 21 gms of carbohydrates and 3.7 gms of fiber. Although it has low Vitamin C content, apple contains flavonoids, quercetin, catechin, phloridzin and chlorogenic acid that protect the heart as they are potent antioxidants that helps in reducing the risk of heart diseases, lung diseases, colon cancer and breast cancer. Flavonoids in apple may help in reducing the risk of diabetic and asthma. An apple’s aroma and flavor comes from the fragrance cells in apple skin, so it is good to eat apple without peeling.