7 Superfruits to Eat for Better Health
(Photo by Julia Kusainova/Moment/Getty)
If you’re following a low-carb or low-glycemic diet, you’ve probably been told to limit fruit in general. Although all fruits contain healthy nutrients, some have a lower glycemic load than others, so they’ll be lower in carbs and have a smaller impact on blood sugar. Some of the lowest-glycemic fruits are lime, lemon, strawberry, cherry and grapefruit. Other low-glycemic fruits are pear, cantaloupe, watermelon, orange, apricot, peach, plum, apple and kiwi.
1. Strawberries provide vitamin C, antioxidants and folic acid and are one of the lowest-glycemic foods out there.
2. Raspberries are high in fiber (eight grams per cup), antioxidants and ellagic acid, which is a phytochemical with cancer-prevention properties.
3. Blueberries are also high in antioxidants and, like most berries, are lower in carbs and calories than other types of fruit. Blueberries also aid in healthy memory function.
Related: How to Pair Superfoods for Even More Nutrition
4. Kiwi has recently been lauded for helping digestive issues. The small black seeds contain insoluble fiber, aiding in regularity and digestion, while the green pulp is a source of soluble and prebiotic fiber. It can also help with weight loss by providing the feeling of fullness that comes with eating fiber.
5. Acai is a South American fruit that is high in antioxidants that help defend the body against free radicals. Acai has been touted to treat weight loss, aging, arthritis, inflammation, heart disease and cancer. But keep in mind, there are no conclusive studies on these claims to date.Acai is usually found in juice form, frozen pulp or dried in order to preserve its high antioxidant qualities before being transported abroad. I prefer frozen pulp since juice doesn’t contain any fiber, and both juice and dried fruit are concentrated in carbs and calories.
6. Papaya contains papain, a digestive enzyme that promotes a faster transit of food through your body. It’s also a rich source of carotenes, vitamin C and flavonoids.
7. Plums (and prunes) help with digestive regularity. They also contain an antioxidant called chlorogenic acid, a phenol that has anticancer and antioxidant effects.
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Each of these fruits contains its own mix of vitamins, minerals, phytonutrients and antioxidants, so the best thing would be to include a variety in your summer diet. And remember, as an added bonus, eating local fruits in season reduces your carbon footprint, so don’t forget to shop at your local farmers market.
The original article “10 Superfruits to Eat for Better Health“ appeared on LIVESTRONG.COM.
By Lea Basch, M.S., RD
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