Olenko’s Favorite Fruits

Published : Monday, July 6th, 2015

I love, love, love fruits! And I always did. I never liked candies or cakes as a child, I always preferred fresh fruit like an apple or banana, or big bowl of cherries. My favorite fruits are: blueberries, durian, banana, persimmon, watermelon, dragon fruit, coconut, fig, Jackfruit, lemon, strawberry, black current, peach and nectarine, raspberries, pineapple, papaya. But wait I forgot about mangos, grapes, cherries, pears, apples, kiwi, oranges, etc…guess what, I love any fruits!!!

Turns out an apple a day (and an orange, kiwi, and banana) can keep the doctor away. Your healthy diet should include a big bowl of fruits. Make sure you buy organic fruits so you won’t eat pesticides.

  • Health Benefits

    • Eating a diet rich in vegetables and fruits as part of an overall healthy diet tmay reduce risk for heart disease, including heart attack and stroke.
    • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
    • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
    • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
    • Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Eating fruits daily is fun and easy. Fruits are the best snacks to take with you to work, school, park on a trip. I never leave my house without a fruit in my bag and huge bottle of water.

  • Nutrients

    • Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
    • Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
    • Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
    • Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories.Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
    • Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
    • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Fruits are great to add to your smoothies, desserts, ice cream or salads, possibilities are endless. What is your favorite fruit?

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