A Harvard study has shown that women with higher intakes of flavonoid antioxidants from grapefruit had significantly lower inflammation markers compared to those with lower intakes. Personal note, if you are taking medication for high blood pressure, talk to your doctor about eating grapefruit while taking such drugs. I have no idea why this study only included women. Perhaps this could also apply to men.
You may have noticed that fruits taste sweeter as they ripen. This does not mean the sugar content increases! Fruits taste sweeter as they ripen because the larger carbohydrate molecules are being broken down by naturally occurring enzymes., thus producing a sweeter taste. The calorie count does not change.
If nectarines are not currently included on your food list, you might want to add them. Nectarines are a good source of immunity-boosting Vitamin C, potassium - essential for blood pressure control, etc, and Vitamin A which is important for eye health. When buying nectarines, pick ones that are fragrant and give slightly when lightly squeezed. You can't go by color as there are many varieties of nectarines that look ripe when they aren't. You can ripen a firm nectarine by setting in on the kitchen counter in a paper bag.
If you are a yogurt eater, and there are many benefits in yogurt, beware of the fruit-on-the-bottom varieties. Many people just grab their favorite yogurt and think they are doing themselves a big favor by 'eating yogurt.' However, there are some unhealthy traps in yogurt, and this is one of them. Are you aware that many of these fruit-on-the-bottom varieties contain more sugar in a single serving than does a candy bar? Yes, that's right! If you want fruit in your yogurt, add a few slices of healthy banana or stir in some blueberries to a regular low-fat yogurt. (There is a lengthy article on this blog comparing the benefits of regular yogurt to Greek yogurt and which is best the best one for you.)
HEART DISEASE IS THE #1 KILLER OF BOTH MEN AND WOMEN IN AMERICA!
Note: This post was originally written in November of 2021 and basically referred to the new year when many would be concentrating on their weight. Now it is Summer and bathing suit weather, thus many of the same concerns.
According to the latest numbers (from 2019), the percentage of adults in the United States meeting fruit and vegetable recommendations is low. Here's the numbers and they are not good. In 2019, 12.3% of surveyed adults met the guidelines for fruit and 10% for vegetables.
The 2020-2025 Dietary Guidelines for Americans advise adults should have 1.5-2 cups equivalents of fruits and 2-3 cup equivalents of vegetables daily. It is important to eat a healthy diet to support the immune function and to prevent obesity.
If your answer is yes to the title question, and you normally have a glass of orange juice with your breakfast, try switching to pomegranate juice. This switch can slow, maybe even reverse, the aging of your brain, heart, muscles, and bones. Italian scientists say the phytonutrients in pomegranate juice energize anti-aging genes in every cell of the body.
We have just spent the last fifteen days posting about healthy fruits. So, you may be wondering how much fruit you should have per day. According to the health guide I picked up in my oncologists' office, the answer is not a simple number. According to the American Heart Association and other health organizations, it is generally recommended that people try to have four servings of fruit and five servings of vegetables daily. Not sure what a serving is? A serving of fruit is considered to be 1 medium piece of fruit, about the size of the average adult fist, or 1/2 cup of sliced fruit. It is best to have fresh or frozen fruit than canned or dried variations. Usually canned or dried fruit is higher is sugar. If fruit is not a regular part of your diet, you should consider adding it right away.
Continuing on the list of healthiest fruits, we are now at number fourteen. Apricots, a fruit I have never enjoyed raw but love in jams, etc., is number 14. That's all I have to say about them so we will go to the quote from the health journal.
"Apricots may be small, but they are mighty. Loaded with important nutrients (vitamin C, vitamin A, potassium), they are also an excellent source of beta-carotene, a carotenoid that possesses antioxidant and anti-inflammatory benefits. Research reveals that high blood levels of beta-carotene may confer some protection against health conditions such as colorectal cancer."
As we continue posts on the health journal's list of the fifteen healthiest fruits, we go tropical. Number thirteen is mangoes. Following is the quote from the health journal's article.
"These tropical fruits contain a variety of nutrients, but they're especially rich in vitamins A and C, which have cellular-protective properties and are essential for the proper functioning of the immune system. Eating mangoes may further help support digestion and bowel movements: A 2018 study found that daily consumption of 300 grams of mango significantly improved subjects; stool consistency and frequency and reduced intestinal inflammation in those with chronic constipation even better than a fiber supplement."
Today's post is about number 12 on the list of healthiest fruits and it is a favorite of many. Grapes are some of the most popular fruits of all ages. No more words are necessary from me so let's get to what the health journal has to say.
"Grapes are high in polyphenol compounds such as flavonoids, phenolic acids, and resveratrol, all of which can help increase heart health and defend against cardiovascular disease. (It's thought that resveratrol may even help prevent skin aging and protect against age-related health conditions.) Grapes are full of nutrients vital to health, such as copper, vitamin K, and B vitamins."
Continuing on the healthiest fruits list from the health journal I picked up in my oncologist office, we are on number eleven today. Number eleven is probably one of the most popular, strawberries. Following is the direct quote from the health journal.
"Strawberries are beloved by both kids and adults, and with good reason. In addition to their luscious taste and versatility in the kitchen, they are incredibly nutritious, providing key vitamins and minerals such as folate and vitamin C that help to maintain your skin and heart health. Eating just one cup of strawberries fulfills your daily vitamin C requirements, which supports the production of collagen and boosts skin's elasticity, volume, and hydration. Studies show that consuming strawberries may also benefit cardiovascular health by improving blood vessel function and lowering heart disease risk factors."
Continuing the posts on the fifteen healthiest fruits we have reached number 10, blackberries. Blackberries are delicious in pies and cobblers, but they are also delicious by themselves, topping ice cream, puddings, etc. However you choose to use them, blackberries are an important part of our diets. Following is a quote from the health journal article.
"Sweet, juicy blackberries have some of the highest levels of antioxidants of any fruit. When they're not busy lowering inflammation in the body and protecting against cellular damage, they help lessen heart disease risk factors such as high blood pressure and blood lipid levels. A 2021 review of studies on anthocyanins and the foods that contain them, such as blackberries, found that a high intake of flavonoids was linked to a steeply reduced risk for total heart disease incidence and a lower risks of total heart disease-related death.
Continuing the posts on the healthiest fruits, brings us to number 8, peaches, another one of my favorites. Without further chatter from me, here is the quote from the health journal I got from one of my doctors' offices.
"Though peaches are commonly consumed in pies and jams, it's best to enjoy them in their whole, raw form: Research shows that fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products. (FYI: The peels have a greater concentration of minerals and polyphenol antioxidants than the pulp. In fact, some studies suggest that peels have up to 27-fold higher antioxidant activity than pulp.) Peaches are also a good source of nutrients such as vitamin C, Vitamin A, potassium, and fiber."
Continuing our list of the healthiest fruits compiled by scientist and found in a health journal I picked up in my oncologist's office. I don't know if you consider avocado a fruit or a vegetable, but it is categorized as fruit. Without further ado from me, below is the quote from the health journal.
"Avocados are unique fruits that are high in heart-healthy fats and fiber and low in carbohydrates. Half an avocado provides nearly 7 grams of filling fiber and just 8.5 grams of carbs, making it a smart choice for those on low-carb diets. The fruit's monounsaturated fats have been shown to help promote healthy blood lipid levels, and they contain significand amounts of vitamin C, vitamin E, folate, and magnesium. Studies suggest that eating avocados supports blood sugar regulation, weight management, and heart health."
Does anyone else remember hearing, "An apple a day keeps the doctor away."? That seemed to have been an important saying during my young years. Therefore, I was surprised to see apples at number five on this list. Following is the direct quote from the health guide I picked up in my oncologist office.
"These delectable fruits are high in soluble fiber, which promotes healthy blood lipid levels by decreasing the absorption of cholesterol in the digestive tract and increasing excretion. A 2020 review found that consuming apples is an effective way to lower your blood pressure, reduce total and LDL cholesterol levels, and lessen inflammatory markers, all of which helps guard against cardiovascular disease. Eating one small-to-medium-sized apple a day (about 100 to 150 grams) can support heart health, the review's research said."
Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list. Below is the quote from the Health Guide list I picked up in my oncologist's office.
"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount. Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."
Continuing with the healthiest fruits, today is number three. I'm sure most aren't surprised that oranges are close to the top. You might even be surprised oranges aren't number one or two. I personally was surprised they weren't number two. As with the other two the past couple of days, the following is a direct quote from the healthiest fruits list. This list is from a health guide I picked up in my oncologist office.
" Oranges pack a punch when it comes to nutrition. Just one navel orange contains 82.7 milligrams of vitamin C, which meets most (or all) of your daily requirement for this nutrient. Vitamin C supports immune function, collagen synthesis, and iron absorption, and works as an antioxidant to help protect cells against damage that could potentially lead to disease. Research indicates that people who regularly consume citrus fruits like oranges lower their risk for a number of diseases, including colorectal cancer."
