What are the most useful fruits: – (آ healthiest fruits )
healthiest fruits – Apricot contains carotene, vitamins A, C, and some important nutrients that help improve the majority of the body’s functions such as activation of vision, red blood cells, treatment of anemia, and fragmentation of accumulated stones on the kidneys.
Apples: – Contains beneficial nutrients to the body by reducing blood cholesterol, maintaining the healthy heart, and reducing blood pressure in the body.
Bananas: – Contains magnesium, vitamin B6, C, potassium, dietary fiber, and is a fruit of great importance to the body and skin.
Kiwi: – Kiwi contains magnesium, vitamin C, A are important in maintaining all functions of the body.
Avocado: – Contains many substances that maintain the health of the heart and prevent the clot, and it includes a large proportion of cholesterol beneficial, which saves the body from the level of harmful cholesterol in the blood and also addresses its height.
Orange: – Orange is rich in potassium, dietary fiber, vitamin A and B6. It benefits the majority of functions in the body, strengthens the immune system, stabilizes lime in the bones, protects teeth from decay, activates blood circulation and fights cold diseases.
Grapefruit: – is a citrus containing potassium, vitamin C, calcium, it helps with blood pressure, improves body functions.
Papaya: – Contains magnesium, vitamin A, C, calcium, potassium, folate and many other important nutrients to the human body.
Melon: – The melon contains potassium, vitamin A, C, which vitamins are that benefit the body’s various functions.
Pomegranate: – It is a great fruit in its benefits; it contains a large percentage of antioxidants that stop the progress of cancer cells, and strengthen bones and look, and address all bowel problems.
Pineapple: – Pineapple is rich in vitamins, mineral salts such as phosphorus and iodine, large amounts of sugar, water, yeast aids digestion, bromelain, which aids digestion of heavy foods on the stomach, it generates urine, increases sexual energy and fats toxins in the blood.
Scientific research on healthiest fruits:-
Fruit. How sweet it is, but also how nutritious. At least two to four servings of fruit a day, according to the USDA, along with plenty of vegetables can help us stay healthy.
Studies show those who consume more fruit have less coronary heart disease. Some fruits may even be used in preventive treatment: a study of acute myocardial infarction patients showed that consuming foods rich in vitamin C after a heart attack helped prevent myocardial necrosis (tissue death) in heart attack patients. Fruit also may play a role in preventing certain types of cancer, especially of the upper GI tract.
Consider the following fruit facts:
* A single orange contains more than the RDA for an entire day of vitamin C, A papaya has 6,122 IU of beta-carotene, a good start toward the daily 25,000 IU recommended by some nutrition experts. Most fruits, in fact, contain a number of antioxidant vitamins, the kind that helps prevent disease.
* Fruits and vegetables also contain phytochemicals, nonnutrient components that scientists believe may help reduce the risk of chronic disease. These potentially anticarcinogenic substances include lutein, lycopene, flavonoids, coumarins, limonene, and phytosterols.
* Although popular belief still holds the apple to be the most healthful of fruits, a recent study at Rutgers University, published in the Journal of the American College of Nutrition, gives top honors to a relative newcomer, the kiwifruit. The kiwifruit scored highest in nutrient density out of 27 popularly consumed fruits, while papaya and cantaloupe ranked second and third. Apples came in last.
* The National Cancer Institute recommends everyone consume a minimum of five servings of fruits and vegetables a day to help prevent cancer. The USDA food guidelines recommend three to four servings of vegetables and two to four servings of fruits a day, yet surveys show that most American adults eat only an average of one serving, and children less than one serving, of fruit a day.
So why not resolve to put your best fruit forward this year and start serving more of it to your family? Citrus fruits are at their flavorful peak this time of year, and new and more exotic fruit varieties such as kiwifruits, papayas, star-fruits, and kiwanos are appearing at supermarkets.
In case you haven’t yet tried some of these new fruits, we’ve included them in the following selection of low-fat fruit recipes. Enjoy!
Carambola Broccoli Salad
(Makes 4 servings)
2 cups broccoli florets
1/2 cup thinly sliced carambola
1/4 cup golden raisins
1/4 cup red onion rings
2 tablespoons sliced water chestnuts
2 tablespoons nonfat yogurt
2 tablespoons fat-free mayonnaise
1/2 teaspoon lime juice
Combine broccoli, carambola, raisins, onion rings, and water chestnuts. Toss gently. Blend yogurt, mayonnaise, and lime juice together. Stir into salad and chill thoroughly before serving.
Per Serving (3/4 cup): Calories: 79 Cholesterol: trace Sodium: 91 mg Diabetic exchange: 1 vegetable + 3/4 fruit Carbohydrate: 15.8 gm trace Protein: 2.9 gm Fat: 0.4 gm
Kiwi Cranberry Fool
(Makes 2 servings)
3/4 cup low-fat or fat-free sour cream
6 tablespoons confectioners’ sugar(*)
1/3 cup dried cranberries
1/3 CUp orange juice
1/2 teaspoon orange zest
1 1/2 kiwifruit, peeled and mashed
2 fresh mint sprigs (if desired)
In small bowl, blend sour cream with 3 tablespoons confectioners’ sugar. Reserve. Place dried cranberries in small saucepan with orange juice and two tablespoons confectioners’ sugar. Gently cook over medium-low heat about 5 minutes or until cranberries swell