25 super fruits you should add to your diet

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You've heard of superfoods but what about super fruits? Not every fruit qualifies to be a super fruit. Here is a list of 25 super fruits that boost your health and immune system. These fruits are known as super fruits because they are packed with antioxidants, fiber, vitamins and minerals that are beneficial for health. Best of all, most of these fruits can be easily purchased in supermarkets.

1. What is a super fruit?

Fruits contain many vitamins, minerals, fiber, and plant compounds known as phytonutrients. Therefore, they are one of the healthiest foods we can eat. Some fruits are even considered "super fruits" because they contain so many health benefits. While there's no exact definition of what constitutes a super fruit, they are often rich in health-promoting compounds with antioxidant and anti-inflammatory properties.
Many fruits have been studied for their health effects. However, some fruits stand out for their powerful nutrient content and associated benefits. Here are 25 super fruits you can consider adding to your diet.

2. 25 super fruits to add to your diet

2.1. Plums In addition to their pleasant taste, plums also provide high levels of vitamins, minerals and health-promoting plant compounds. They are especially rich in hydroxycinnamic acid, which is a type of polyphenol antioxidant. By reducing cell damage caused by unstable molecules called free radicals, antioxidants can reduce the risk of various diseases.
Plums are also rich in vitamin C and the carotenoids that provide vitamin A, both of which have antioxidant and anti-inflammatory properties.
2.2. Strawberries are particularly rich in antioxidants such as vitamin C, anthocyanins, phenolic acids and flavonoids. In a 3-week study, 21 women who ate 9 ounces (about 250 grams) of frozen strawberries per day experienced a significant increase in antioxidant activity in their blood. Moreover, this fruit can reduce the risk of certain chronic diseases. Research shows that eating strawberries can help reduce heart disease risk factors, reduce markers of inflammation, and increase fiber intake, all of which may protect against chronic health conditions like heart disease. heart disease and some cancers.
2.3. Grapes Despite their small size, grapes contain a lot of nutrients. There are many different types of grapes and what they all have in common is that they are all healthy choices, some with higher levels of antioxidants than others.
In a recent study comparing 30 grape varieties, Black Pearl, Summer Royal Black, Pearl Green, Seedless Green and Red seedless grapes showed that they have the strongest antioxidant and free radical scavenging activity. . These varieties were found to contain many antioxidants such as caffeic acid, epicatechin, catechin gallate, protocatechuic acid, gallic acid and rutin. Indeed, these antioxidants may be why grapes have been linked to a reduced risk of heart disease and some cancers.

2.4. Apples Apples are linked to many health benefits, including a reduced risk of heart disease and some cancers, including colorectal cancer. Notably, apples are a concentrated source of flavonoid antioxidants.
A study of 56,000 people linked a high intake of apples and other flavonoid-rich foods with a reduced risk of death from all causes, including cancer and heart disease.
2.5. Peach Peach is often added to jams and pies, but it's better to eat it raw. That's because fresh peach skin and pulp have higher antioxidant and anti-inflammatory activity than other cooked or processed peach products. In addition to phytonutrients like phenolic acids and carotenoids, peaches provide a good source of fiber, vitamin C, provitamin A, and potassium.
2.6. Avocados Avocados not only taste rich and delicious, but they are also packed with nutrients like fiber, healthy fats, potassium, magnesium, folate, and vitamins C and K1. In fact, studies show that these fatty fruits can help with weight loss, blood sugar, and heart disease risk factors like LDL (bad) cholesterol.
2.7. Blueberries The impressive benefits of blueberries have been scientifically documented. This berry contains some powerful antioxidants and is particularly rich in anthocyanins, which are plant pigments that make up 60% of their total polyphenol compounds. Eating fresh blueberries every day, even in moderate amounts of 1/3 cup (113 grams), may reduce the risk of heart disease and type 2 diabetes and slow the rate of mental decline in older adults. than.
2.8. Cherries Thanks to their high concentration of vitamin C and polyphenol antioxidants, cherries have powerful anti-inflammatory properties. Both sweet and sour cherries - as well as their juices and powders - offer many health benefits.
Example: A review based on the results of 29 studies found that consuming these foods led to a reduction in markers of oxidative stress and inflammation, as well as a reduction in blood pressure, VLDL cholesterol and HbA1c - a marker of long-term blood sugar control.
2.9. Grapes Raisins can help improve the nutrient content of your diet. A review of the results of studies in over 12,000 people found that those who ate citrus fruits like grapes had higher levels of magnesium, vitamin C, potassium and fiber than those who didn't.
Plus, the analysis found that women who ate grapes regularly had lower body weight, as well as lower levels of triglycerides and inflammatory marker C-reactive protein (CRP), plus cholesterol levels. HDL (good) was higher than in other women who didn't eat grapes.
2.10. Raspberries Raspberries are rich in anthocyanin pigments and scientific evidence also shows that eating them regularly is beneficial for your health. An 8-week study on the effects of raspberries in 72 obese adults divided the study group into 2 subgroups, one group was given 300mL of raspberry juice and powder daily while the other group Drink only filtered water. The results showed that those who drank the mixture had significant reductions in blood pressure and CRP levels, as well as a significant increase in HDL (good) cholesterol levels, compared with the control group.
2.11. Blackberries Blackberries (Aronia melanocarpa) are native to eastern North America and are commonly found in jams, juices, and pizzas. They are a concentrated source of phenolic acids and flavonoids, including anthocyanins, proanthocyanidins and flavonols. In a 12-week study, 66 healthy men who consumed blackberry powder and extract daily improved blood flow and increased blood levels of phenolic antioxidants, which may help improve health. heart health
2.12. Tomato Although often thought of as a vegetable, a tomato is a fruit. They are one of the richest sources of lycopene, a carotenoid pigment linked to great benefits for the heart.

It should be noted that the tomato skin contains significantly higher levels of antioxidants than the pulp. For this reason, be sure to enjoy tomatoes and tomato products without peeling them.
2.13. Figs Figs are a fruit rich in fiber, besides, figs also provide other nutrients such as magnesium, potassium, calcium, and vitamins B6 and K1.
Furthermore, they are high in polyphenol antioxidants, which have been shown to have many benefits. In fact, figs are a more concentrated source of beneficial compounds than red wine or tea.
2.14. Blackberries In addition to being packed with polyphenol antioxidants, blackberries are one of the richest sources of fiber among all fruits and vegetables.
Test-tube and animal studies show that eating these berries can reduce your risk of heart disease, type 2 diabetes, and Alzheimer's disease.
2.15. Blood oranges Blood oranges are sweet oranges with reddish skin due to their high anthocyanins content. They are also high in vitamin C, a water-soluble vitamin that acts as a powerful antioxidant. In fact, blood oranges usually contain 32 – 42 mg of vitamin C per 100 grams – equivalent to 35 – 47% of the recommended daily requirement for this vitamin.
2.16. Nectarines Nectarines are high in vitamin C, beta-carotene, and many other antioxidant compounds. Consuming beta-carotene-rich fruits like nectarines can help reduce the risk of disease and early death. A review of studies in over 174,000 people found that beta carotene intake was associated with a significantly lower risk of all-cause mortality.
2.17. Pomegranate Many studies show that pomegranate has many health benefits. This fruit boasts compounds like ellagitannins, anthocyanins, and organic acids, which give pomegranates its powerful antioxidant capacity.
Human research shows that pomegranate juice and extract can help reduce oxidative stress, blood pressure, LDL (bad) cholesterol, triglycerides, inflammation, and muscle damage. Animal and test-tube studies have also shown effective anti-cancer properties.
2.18. Kumquat is a small, orange-yellow citrus fruit with a sour taste. They are packed with health-promoting nutrients and plant compounds like vitamin C, polyphenols, and carotenoids.
Kumquats are native to China, where they have been used as a natural treatment for coughs, colds and inflammatory conditions for centuries.
2.19. Mangoes Mangoes are a popular tropical fruit packed with antioxidants, including gallic acid, quercetin, and ellagic acid, as well as the carotenoids lutein, alpha carotene, and beta-carotene, which give the fruit their yellowish color. Mangoes are also rich in fiber and can help promote healthy bowel movements.
In a 4-week study in 36 people with chronic constipation, eating 300 grams of mango daily significantly improved stool frequency and consistency as well as reduced markers of intestinal inflammation.

2.20. Gogi berries Gogi berries are native to Asia, where they have long been used as a dietary supplement to promote health and increase longevity. Because of their high antioxidant content, these fruits are incorporated in wine, tea, and other herbal remedies to treat conditions affecting the eyes, liver, kidneys, and digestive system.
Gogi berries contain a lot of fiber, polysaccharides, phenolic compounds and carotenoid pigments, which give this fruit its bright orange-red color. Gogi berries can protect eyesight and reduce blood fat levels. Plus, they may have anti-cancer, immune-protective, and brain-boosting properties.
2.21. Cranberries Cranberries contain many beneficial plant compounds. Animal and human studies have documented that eating cranberries and cranberry products may lower some levels of blood fats and have anti-inflammatory, antioxidant, and antibacterial effects. and anti-diabetes.
Cranberries are quite tart, so they're often dried and sweetened, or in sweet treats like sauces and jams. To get the most benefits, choose products that are low in sugar or sugar free.
2.22. Lemons are commonly used to flavor foods and beverages. This citrus fruit is rich in vitamin C, essential oils and polyphenol antioxidants.
Human studies show that drinking lemon daily can help lower blood pressure when combined with walking. Furthermore, test-tube and animal studies indicate that this fruit has powerful anti-inflammatory, antioxidant, antibacterial, and anti-diabetic properties.
2.23. Papaya Fruit With a tropical flavor, papaya is rich in vitamin C, provitamin A, folate and potassium. They are also high in antioxidants but are especially rich in lycopene. Eating lycopene-rich fruits like papaya may protect against heart disease and some cancers. Interestingly, lower levels of lycopene were associated with an increased risk of all-cause mortality.
2.24. Watermelon Watermelon is a fruit rich in fiber, vitamin C, vitamin A and many antioxidants. Animal studies demonstrate that it has anti-inflammatory properties, protects the brain, and supports liver health. Furthermore, watermelon is the richest food source of the amino acid l-citrulline. L-citrulline is needed for the synthesis of nitric oxide, a molecule required for blood vessel dilation and other body functions. This may be why human studies have shown that eating a lot of watermelon can help reduce the risk of developing high blood pressure.
2.25. Acai berries You may have heard of acai berries due to the popularity of acai bowls, a delicious concoction made from frozen acai berries and other fruits. The polyphenol antioxidants in this fruit can provide many benefits. For example, human studies link acai and juice to higher blood antioxidant levels, protection against cell damage, and lower levels of blood fats, blood sugar, and insulin. .
Although most fruits are nutritious, there are a few that stand out in particular because of their very high content of nutrients and plant compounds. If you're looking to improve the quality of your diet and reap many health benefits, try some of the 25 foods listed above.
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Reference article: healthline.com