Top 5 fruits that you must include in your daily diet.

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We've always been told that fruits are healthy for us and must be a part of our daily diets, and this is true, as fruits are high in vitamins and antioxidants that help our bodies in their day-to-day functioning and detoxification. But not all fruits are healthy and equal, as some fruits are known to spike blood sugar levels. So, which fruits are healthy for you and why? In today's blog, we'll help you get answers.


One of the healthiest fruits on the list that is naturally high in Omega 3 fatty acids and is low in sugar, avocados truly pack a punch. This fruit helps maintain eye health by packing in high levels of potassium, fiber, vitamin B6, folate, vitamins E and K, and two carotenoids known as lutein and zeaxanthin. According to a 2020 study, those who consumed avocados regularly for 5 weeks experienced low cholesterol levels and an increase in blood lutein levels. One thing to be mindful of about this fruit, though, is that it is pretty high in calories, so portion control must be followed, but that's with any food.


High in antioxidants and extremely low in calories, blueberries are one of the best fruits for those looking to lose weight. High in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple colour, this compound helps fight cell-damaging free radicals that can lead to diseases such as cancer. Numerous studies over the years have shown that blueberries can lower blood sugar levels and prevent diabetes, heart disease, obesity, high blood pressure, certain types of cancer, and cognitive decline. Including at least one serving per day in your breakfast can go a long way.


We've all grown up listening to the saying that an apple a day can keep the doctor away, and that might just be true. High in natural sugars and dietary fiber, apples are known to be more effective than your regular cup of coffee. Rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose, these help you manage your blood sugar levels, promote good digestion, and support gut and heart health. Consuming at least one apple a day can greatly lower your risk of heart disease, stroke, cancer, being overweight, obesity, and neurological disorders.


One of the most preferred summer fruits, watermelons are packed with antioxidants such as vitamins A and C, beta-carotene, and lycopene. With 95% water, not only does one serving help you stay hydrated in the summer heat, it also helps replenish your electrolytes after a hot summer day. Lycopene, a substance found in watermelons, can decrease the risk of heart disease, cancer, and type 2 diabetes.


This fruit is also high in antioxidants and contains flavonoids such as tannins and lignans that have strong antioxidant and anti-inflammatory properties that help fight free radicals and reduce your risk of chronic disease. According to a study, those who consumed a glass of pomegranate juice for 12 weeks saw significantly lower levels of inflammation. Pomegranates are also high in vitamins A, C, and E, ascorbic acid, which helps boost the iron content in the body, regulating the blood count. 

Including fruits in your daily diet is one of the healthiest things that you can do for your body and is recommended by many nutritionists. Make sure you consume at least one of the above-mentioned fruits in your daily diet, and do keep following us for more updates.

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