I want to share my favourites fruits with you that I eat everyday, and tell you why they are a must-try fruit. Not because they’re really tasty and versatile, but they’re all packed with loads of health benefits.
Fruits are defined as the developed ovary of a seed plant with its contents and accessory parts, as the pea pod, nut, tomato, or pineapple. It is the edible part of a plant developed from a flower, with any accessory tissues, as the peach, mulberry, or banana. A fruit is often the sweet and fleshy part of a plant that surrounds the seeds, although some fruits like strawberries bear the seed on the outside of the fruit.
Many people are eating vegetables unaware that they’re actually eating fruits, but I’ll talk about that in another post. Eating fresh fruits should be a part of your daily nutrition, not only because it contributes to good health, but fresh fruits also protect against a number of diseases and help to maintain a healthy weight. Fresh fruits are generally high in Fiber, Vitamin C and Water. So I encourage you to eat any fruit that you enjoy!
The following fruits are not in any particular order as they’re all my favourites!
Now, I know your looking at the title and probably thinking, why has she listed nuts as a fruit. Well, let me explain. Apparently nuts are fruits, but it depends on the context. They are not considered a fruit as in “food group”. But botanically speaking, the peanut plant does bear fruits and we call these pods. These contain seeds, that although called peanuts are not nuts but beans. Confusing, I agree. To make things even more confusing, after fertilization the plant buries its flowers and the pods develop underground. It sows its own seeds.
Nuts can be a fruit in that it is the fruit of its tree, yet it can be likened to a legume vegetable due to its high-protein content and the fact that it might have grown underground. The key to distinguish the two is in a nut’s origins and its nutritional composition. Tree nuts such as chestnuts, hazelnuts, pecans and walnuts are the fruit of their trees. Almonds, for example, grow on trees of the same genus as those that give us fruits such as plums, apples, peaches and cherries.
So, whether nuts are considered a fruit or not, I love nuts, nut butter to be exact, and I’m a smooth nut butter eater. I mainly buy peanut butter, but I also enjoy my favourite brand by Meridian. http://www.meridianfoods.co.uk They have amazing nut butters, they are 100% roasted peanuts with the skins on, they don’t contain palm oil and they are suitable for vegetarians and vegans. I can eat it nut butter with everything and anything, any time of the day. However, I refrain from eating it late at night, as although it’s a good fat, it’s still a fat, and it won’t be kind to my waist line!
WHY YOU SHOULD TRY IT
Well, apart from having a wide selection of different nut butters to purchase, it’s really simple, cost effective and rewarding to make your own nut butters. Nuts are a great protein source, can help you look leaner, helps to lower your ‘bad’ cholesterol and can stave away many diseases. If you want glowing skin, then eat a few Brazil nuts, the selenium in Brazil nuts, which is often the most praised aspect of this nut, is great for giving the skin a healthy glow and improves the elasticity of the skin, thereby preventing premature ageing. All nuts provide distinctive health benefits, but in general they are all packed with vitamins and minerals, such as:
Omega-3, Niacin, Zinc, Biotin, Copper, Phosphorous and Magnesium
This is another fabulous good fat which I love. My dad has an avocado tree in front of his bedroom window in Montego Bay, Jamaica. He always referred to them as ‘pears’. So when we visited him, we were lucky enough to pick them directly from the tree when they were ripe or they would have fallen to the ground. They were also very large avocado’s, not like the small avocado’s that you get here in London, that you have to pay £1.50 each for and there really small. I can eat avocado’s on their own, with savory and sweet meals, as well as adding them to my juices.
I do want to offer one tip. When your choosing an avocado, please don’t squeeze them. To find out if they are ripe, you can gently press the top of the avocado near the tip, were you can see the core. The softer this area is, the riper the avocado.
WHY YOU SHOULD TRY IT
Well, Avocados contain carotenoids, which are plant pigments responsible for bright red, yellow and orange hues in many fruits and vegetables. These pigments play an important role in plant health. People who eat foods containing carotenoids get protective health benefits as well. Carotenoids act as antioxidants within the body, protecting against cellular damage, the effects of ageing, and even some chronic diseases.
Avocados contain an amazing array of phytonutrients as well as the following vitamins and minerals:
Vitamin B6, C, E and Vitamin K, Pantothenic acid, Fiber, Copper, Folate andPotassium
Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories—about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid.
If your feeling creative, this versatile fruit can also be whipped into a hair and face mask, leaving you with shiny hair and soft glowing skin.
Would you believe I just started eating these. For some reason I just remembering trying them when I was a child and they were really bitter, and that turned me off them. After walking past them all the time, and after a conversation with my mum about the different grapefruits, I was advised by her to buy just one California red grapefruit and try it. Oh, how I fell in love with red grapefruits, and I eat one everyday, literally. I feel energised when I eat them and really full after just one helping. This high fibre, low calorie fruit is full of potassium that gives you an energy burst. Among juices, grapefruit juice stands out due to its high Vitamin C content, zero fat, low sodium content, and abundance of disease fighting vitamins. A balanced diet that incorporates grapefruit could not only serve weight loss purposes, but enhance general health, and even help to battle illnesses.
WHY YOU SHOULD TRY IT
Next time you eat one of these citrus marvels, leave the grapefruit spoon in the drawer. Instead, eat grapefruit segments whole, as you would an orange, and you’ll get 50 percent more fiber. (By leaving the membrane behind you lower the fiber count to just under 2 grams per half fruit.) About half that fiber is insoluble, meaning it doesn’t dissolve in water, contributing to healthy digestion and supporting weight loss by making you feel full. Grapefruits also rank among the richest sources of pectin, a soluble fiber that helps lower cholesterol and regulate blood sugar levels. You also benefit from an abundance of vitamins and minerals, such as:
Vitamin B1, biotin, pantothenic acid, copper, dietary fiber and potassium.
I can’t tell you how happy I am when I can go to the store and find seeded grapes. Everywhere you look are those hybrid seedless grapes, which is an absolute insult to the fruit family. I eat the grapes with the seeds everyday as part of a snack; the seeds won’t harm you, unless you have an allergy to them. Eating grapes with the seeds on a regular basis, may improve cardiovascular health reduce leg swelling and varicose veins, protect against certain types cancers, support weight loss and treat depression. Aside from those benefits, red seeded grapes are sweet and tasty, even when eaten whole.
WHY YOU SHOULD TRY IT
Red grapes are relatively low in calories and are fat and cholesterol free. A 1-cup serving of red grapes contains only 104 calories, yet still provides 1g of protein and 1g of fiber. However, this serving also contains 27 g of total carbohydrates, 23 g of which come from sugar. You also benefit from the vitamin A, C, E, K, vitamin B6 folate, thiamin, pantothenic acid, beta carotene and alpha carotene. These nutrients help your body processes function properly, and many vitamins, such as vitamin A, have antioxidant properties which may help reduce the risk for certain health problems.
This fruit and vegetable, which is related to cucumbers, pumpkin, and squash, is cool and refreshing to eat all year round. I sometimes take some slices to the gym with me and eat them after training, not only to benefit from the high water content to rehydrate me, it’s full of nutrients and is also known to relieve muscle soreness. I heard someone talking about seedless watermelon the other day, which was disappointing to hear that there are hybrid watermelons being produced. The black watermelon seeds and the rind are edible and actually quite healthy. They contain iron, zinc, protein, and fiber. Oh, and if you haven’t tried watermelon juice you haven’t lived. I encourage you to try it. Homemade of course!
WHY YOU SHOULD TRY IT
You benefit from vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. Watermelons can lower blood pressure and improve insulin sensitivity. It’s made of 91 % water, 0.4g fiber, 0.6g protein and 6.2g sugar
If you were to watch Youtube and the many vegan vlogs, you would think that there isn’t a vegan alive that doesn’t love banana’s, and eats them as part of their daily diet. I’m sure there are people who don’t like them or who have an allergy to them. But for those of us who adore these bright yellow, speckled fruit, they are a must any time of the day. Bananas are the most popular fruit in the world. It is believed that there are almost 1000 varieties of bananas in the world, subdivided in 50 groups. The most commonly known banana is the Cavendish variety, which is the one produced for export markets.
- On average each person in the UK eats 10kg bananas a year – about 100 bananas!
- In Britain, we eat over five billion bananas every year
- The word banana comes from the Arabic word “banan”, meaning finger
- The banana plant is not a tree, it is the world’s largest herb
- The “trunk” of a banana plant is not made of wood, it is made of tightly overlapping leaves
- Bananas could help you to feel happier as they contain tryptophan, a type of protein that the body converts into serotonin, known to promote relaxation and improve mood
- A medium-sized banana contains only 95 calories, and provides a quick-but-sustained energy boost in a natural, nutritious and easily digestible form with no fat, cholesterol or sodium
- The inside of a banana skin can be used to polish shoes!
Before you throw out a banana because it has turned brown and seems past its eating prime, consider the potential nutritional benefits it provides. A brown banana has a higher level of antioxidants than yellow or green, unripe bananas. It’s also easier to digest for people with digestive ailments, including irritable bowel and functional abdominal bloating.
WHY YOU SHOULD TRY IT
Not only will banana’s promote good heart health, it can alleviate depression and alter your mood. Due to banana’s fiber content, it can help to protect against type 2 diabetes and aid in weight loss. Carrots may get all the glory for helping your eyes, but bananas do their share as well. The fruits contain a small but significant amount of vitamin A, which is essential for protecting your eyes, maintaining normal vision and improving vision at night. Banana’s are a very good source of vitamin B6, vitamin C, manganese, potassium, dietary fiber, biotin, and copper.
No list would be worth creating if Medjool Dates weren’t mentioned. There’s no way that I can leave these Moroccon,natural sugary goodness fruits of the list. If you’ve seen any of my Instagram breakfast pictures, you will notice, that like bananas, dates are a daily morning, and sometimes afternoon treat. I also chop them up and add them to my salads, wraps and blend in my juices. Dates are one of the oldest cultivated fruits in the world, the fruit of the date palm was first eaten as early as 4000BC in Iraq. In the Koran they are one of the ‘fruits of paradise’, and Muslims traditionally break the Ramadan fast with dates. The fruit’s high sugar content makes it ideal for export, and by 1600 dried dates were a luxury enjoyed by the nobility in Britain. There are in fact hundreds of varieties of dates, from soft Medjool, Khadrawy, Halawy to semi-dry Deglet Noor and Zahidi to dry Thoory. In Britain it is the ‘king of dates’, the Medjool – soft and sticky with a rich, honeyed, almost caramel flavour that is widely enjoyed. Like the other fruits I have mentioned, Medjool Dates are very versatile, but also filled with loads of nutritional benefits.
WHY YOU SHOULD TRY IT
Medjool dates are loaded with calories, carbohydrates, proteins and no fat. The sugar in them is usually glucose, fructose and traces of sucrose and maltose. They are fiber rich, a great source of potassium and rich in copper. They are great as a healthy snack and the high natural sugar levels in Medjool dates as well as potassium keep you invigorated with energy. Potassium in Medjool dates (by the way they contain more potassium than bananas) builds muscles tone, enhancing you physically. They can also regulate your blood pressure, combat arteriosclerosis, which is a disease in which plaque builds up inside your arteries. Medjool Dates also have an abundance of anti-oxidant properties. Almost all of these calories, 99% come from carbohydrates, and each serving of Medjool Dates ups your carbohydrate intake by 54 grams. Your brain and muscles use carbohydrates as fuel, Medjool Dates help promote these tissues’ functions. It provides you with vitamins B-6, B-5 and vitamin B-complex, potassium and copper.
Give them a try.