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Healthy Diet Series: SuperFruits

By: Lola Frailey Tuesday June 30, 2020 comments Tags: superfruits, superfood, noni superfood, natural antioxidants

Did you know? The ideal daily goal is 1½ to 2 cups of fruit and 2 to 3½ cups of veggies.

That’s a lot! It’s understandable trying to incorporate all the recommended fruits and veggies in a busy day isn’t always possible. Our best suggestion is to at least incorporate superfruits and super-veggies into your diet. 

What are SuperFruits?

Superfruits, like superfoods are fruits with the highest nutritional content calorie for calorie compared to other fruits. Need a list of superfruits? We got you covered! Interested in super-veggies? Click here for a list!

Blueberries
Studies discovered a compound called pterostilbene found in blueberries. Pterostilbene coupled with vitamin D can boost your immune system. Blueberries are also high in fiber, vitamin C and vitamin K (important for female health). Blueberries also contain anthocyanin a natural antioxidant giving blueberries their color. Anthocyanin is also a potent anti-inflammatory.

Red Grapes
Red grapes are a power antioxidant because they can help block pro-inflammatory compounds called cytokines. A 1999 study in the journal Circulation stated red grapes have also been shown to reduce LDL (bad cholesterol) levels.

Pineapple
Pineapples contains a whopping 131% of your daily value of vitamin C and 76% of manganese! In addition, pineapple contains bromelain (an enzyme), which is helpful for inflammation and can aid the digestive system. 

Avocado
Yes! Avocados are a fruit! What makes avocados unique is that unlike most fruits, avocados are low in carbs and high in healthy fats. The main fat in an avocado is oleic acid, which can aid the body in reducing inflammation and improve cardiovascular health.

Apples Apples contain high amounts of vitamin C, potassium, vitamin B, and vitamin K. Studies suggest that the compounds in apples can support blood sugar levels and cardiovascular health. Apples also contain high amounts of pectin. Pectin is a prebiotic fiber that the good bacteria in your gut likes to feed on. Click here for more ways to support your gut!

Cranberries
Rich in vitamin C, manganese, vitamin E, vitamin K1 and copper, cranberries also contain a significant amount of antioxidants called flavanol polyphenols, which can support the immune system.

Did you know? Proanthocyanidins are the compounds thought to be responsible for preventing bacteria from attaching to the lining of the bladder and urinary tract.

Watermelon 
High in vitamins A and C. Watermelon is also rich in natural antioxidants, including lycopene, carotenoids and cucurbitacin. Lycopene intake can aid in digestive system support and promote cardiovascular health because of their ability to reduce cholesterol and blood pressure. Of all the fruits, watermelon is one of the most hydrating. It is made up of 92% water, which can help you feel more full.

Bananas
Besides being one of the most popular fruits in the world, bananas are rich in vitamins and minerals. The mineral bananas are most famous for is potassium. One medium banana provides 12% of the RDI for potassium. The carbs in green, unripe bananas consist largely of resistant starch, which may improve blood sugar control and make you feel full. Bananas also contain pectin, which may improve blood sugar control and digestive health. Click here for more about bananas

Cherries
Cherries are rich in nutrients, especially potassium, fiber and vitamin C. Cherries also contain antioxidants like anthocyanins and carotenoids. Carotenoids can help reduce inflammation.

Did you know? Cherries contain melatonin. Melatonin is a hormone that signals your brain when it’s time to sleep. One study concluded that the melatonin content in tart cherry juice can enhance sleep duration and quality. Click here for a more restful night’s sleep

Noni Fruit
Noni fruit is a Polynesian superfruit that contains over 165 beneficial compounds in its raw form. Noni is a tropical tree known scientifically as Morinda Citrifolia. The true traditional use for thousands of years among Polynesian cultures was to eat the raw fruit in order to maintain overall health and wellness. Research has shown raw noni pulp to be a very high anti-inflammatory and antioxidant which feeds the cells of the body to promote good health. Noni fruit also contains vital micronutrients, soluble and insoluble fiber, essential fatty acids, and countless other vitamins and minerals.

Tips to eat more vegetables and fruits each day

  • Keep fruit where you can see it. Place several ready-to-eat washed whole fruits in a bowl on the counter or store chopped colorful fruits in a glass bowl in the refrigerator for easy access.
  • Explore the produce aisle and for something new and exciting. Variety and color are key to a healthy diet. Remember all the high antioxidants we just talked about regarding blueberries and cranberries due to their color?
  • Cook at home. Try cooking new recipes that include more superfruits. Salads, smoothie bowls, and granola are just a few examples of tasty ways to incorporate superfruits into your diet.

Raw Fruit over Fruit Juice

  • Fruit juices are available in two forms, 100% fruit juices and as fruit pulp + water + sugar. In both cases, preservatives and additives are added to increase the shelf life of the juice. Very few juices contain no preservatives.
  • Homemade fruit juice contains the same fiber content as whole fruits, provided you don’t add artificial flavors and preservatives. However, if bought from the store, these juices may not have the equal fiber content after the vigorous processing. Moreover, when you consume processed juices, you are at a risk of unhealthy weight gain.

Processing and organic are vital elements in the level of potency with any fruit, veggie or superfood. As a rule of thumb: the less processing the better and low heat below 115F is critical. Raw food is processed below 115F.

At Hawaiian Organic Noni, we grow, pick and process our organic noni below 115F and unfermented to retain the 165 beneficial compounds found in the raw pulp of noni. Our Noni Fruit Leather is as close to the raw pulp of noni that one may find. 

Here are the top reasons not to drink noni juice!


Source:
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
https://www.everydayhealth.com/diet-nutrition-pictures/the-healthiest-power-fruits-next-door.aspx
https://www.consumerreports.org/fruits-vegetables/health-benefits-of-fruit/
https://www.organicfacts.net/health-benefits/fruit
https://www.healthline.com/nutrition/20-healthiest-fruits
https://www.livestrong.com/article/410687-what-are-the-benefits-of-eating-a-lot-of-fruit/
https://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits
https://www.choosemyplate.gov/fruits-nutrients-health

Lola Frailey

About the Author: Lola Frailey



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