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Eating fruits and vegetables is an important part of a healthy diet. Certified nutritionist Daniel Crumble Smith named the most useful fruits and berries that should be included in your diet, writes usatoday.com.
According to him, each fruit has a unique nutritional profile and benefits. Here are some must-haves for your diet:
Bilberry: these berries contain fiber, which prolongs the feeling of satiety. They are also among the fruits and vegetables with the highest antioxidant content. Antioxidants prevent or delay cell damage.
Research shows that wild blueberries are good for cognitive and cardiovascular health and also contain cancer-fighting compounds, says Crumble Smith.
Apples: rich in antioxidants, especially dark-colored varieties such as Red Delicious. They contain vitamin C and fiber, as well as pectin, which acts as a prebiotic, helping colon function and digestion. Apples also contain quercetin, a flavonoid with antioxidant properties that research shows may reduce the risk of heart disease and protect against allergies.
Oranges: contain about 92% of the daily value of vitamin C. They are a good source of folate, a B vitamin that is important during pregnancy but may also play a role in preventing cardiovascular disease, infertility, stroke, dementia, colon cancer and Alzheimer's disease.
Grapefruit: is a good source of vitamin C, which the body uses to form blood vessels, cartilage, muscles and collagen in bones. Vitamin C also acts as an antioxidant and helps the body absorb and store iron. Grapefruits also contain vitamin A, which supports eye health and cell growth.
Strawberries: rich in vitamin C, which helps support the immune system. Contains manganese, folic acid and potassium.
A pineapple: rich in vitamins C, A, K, phosphorus, zinc and calcium, as well as manganese, and contains bromelain, an extract of pineapple fruits and stems, which has anti-inflammatory properties.
Papaya: contains vitamins C, A, E, folic acid, fiber and a high level of antioxidants, including lycopene.
Plums: contain antioxidants such as anthocyanins and quercetin, which may reduce the risk of heart disease. They are also rich in fiber, which helps regulate bowel movements. According to Crumble Smith, plums have less sugar and a low glycemic index, making them ideal for people with diabetes, insulin resistance, or dysregulation of blood sugar.
Kiwi: contain a large amount of vitamins C, E and fiber. You'll also get the enzyme actinidin, which helps with digestion, and lutein and zeaxanthin, two antioxidants that are good for eye health.
It is noted that fruit can help cope with the afternoon slump better than another cup of coffee. And since natural sugar is a healthy source of energy, combining fruit with protein will give you a similar energy boost.
