Fruits are one of the main sources of essential nutrients for human health, providing vitamins, minerals, fiber and antioxidants. For this reason, this type of food is always recommended by nutritionists.
However, with so many options available, it can be difficult to choose which fruits to include in your diet. To help with this choice, we put together a list that contains the 12 fruits most recommended by specialists from Brazil and the world.
see more
Orange is not the food with the most vitamin C
Is it better to eat boiled eggs for lunch or dinner? Find out here
These fruits not only provide health benefits, but are also delicious and easy to find in supermarkets and street markets.
Read on to find out which fruits we're talking about, as well as learn about their benefits and special uses!
1. Pineapple
To start our list, we brought the “king of fruits”: the pineapple. This fruit is rich in essential substances like vitamin C, thiamine, potassium, bromelain and many others.
The compounds present in this fruit offer a number of health benefits, such as reducing inflammation, strengthening the immune system and improving digestion.
To consume the pineapple, just peel it and cut it into cubes or slices, or even use it in salads, juices and desserts.
But be careful: avoid consuming pineapple in excess, as it can also cause irritation in the mouth and stomach of some people, due to the high concentration of citric acid.
2. Avocado
Rich in healthy fats, fiber, and nutrients like potassium and vitamins E and C, avocados are one of the best fruits you can eat.
The nutrients present in “avocado”, as this fruit is called in English, contribute to heart health, reduced inflammation and satiety, which leads to healthy weight loss.
Avocado can be consumed in salads, smoothies and in typical dishes, such as Mexican guacamole. In addition, the avocado fruit can also serve as a substitute for butter in some recipes.
3. Blackberry
The third member of our list is the blackberry, which is rich in antioxidants, vitamins C, K and fiber, which helps reduce the risk of developing chronic diseases, improves digestion and strengthens the system immune.
This delicate and tasty fruit can be consumed fresh, in juices, smoothies, jellies and desserts, in addition to making recipes for cakes, pies and other delicacies.
4. Banana
Known for being one of the most consumed fruits in the world, the banana is rich in potassium, B6 vitamins and C, fiber and antioxidants.
These and other nutrients present in this fruit, which is the favorite of many people, help regulate blood pressure, improve digestion and strengthen the immune system.
As you may know, bananas can be consumed raw, in smoothies, cakes, pancakes and other appetizing recipes.
5. Cherry
Famous for decorating the tops of cakes and pies, the cherry is not just a “pretty face” in the fruit world.
In fact, this little fruit is rich in antioxidants, which fight cell aging, in addition to being a good source of vitamin C and fiber.
Cherry also helps to reduce the risk of cardiovascular disease and inflammation because of its antioxidant power. It can be consumed fresh or in juices, pies and desserts.
6. Raspberry
The sixth fruit we want to talk about is the raspberry, which is a true natural storehouse of antioxidants, vitamin C and fiber, which makes it suitable for preventing chronic diseases and strengthening the system immune.
To act in improving digestion, raspberries can be consumed fresh, in juices and as an ingredient in jellies, cakes and pies.
7. Lemon
The famous “power” to increase immunity attributed to lemon is not a myth. That's because this peculiar-tasting fruit is rich in vitamin C and antioxidants, substances that strengthen the immune system and fight infections.
In addition, the habit of consuming lemon can help improve digestion and detoxify the body. It can be consumed in juices, teas, spices and desserts.
8. Litter
In addition to being delicious, the apple is rich in fiber, vitamins and antioxidants, which help reduce the risk of bad cholesterol accumulation, cardiovascular disease, diabetes and even some types of cancer.
To include the apple in your diet, you can consume it in its natural form, in juices, pies, compotes and several other recipes. Unleash your imagination!
9. Watermelon
You may have heard that watermelon is rich in water, correct? Well, this is completely true and this is one of the main characteristics of this iconic fruit.
However, the properties of watermelon do not stop there, as it is also rich in vitamins A and C, as well as in antioxidants that help maintain hydration, strengthen the immune system and fight inflammation throughout the body.
The best ways to consume watermelon are fresh, in juices, salads and desserts. A good tip for hot summer days is to consume watermelon in cubes and chilled. It's delicious and refreshing!
10. Blueberry
According to some archaeological findings, the blueberry has been consumed by human beings for dozens of thousands of years, since the time when our species lived by hunting animals and gathering fruits.
Blueberries are rich in antioxidants and vitamins of various types, such as C and K. In addition, it also has a large amount of dietary fiber, which acts as a “digestive system detergent”, preventing a series of diseases.
And speaking of illnesses, the blueberry is able to fight chronic ailments and strengthen the immune system because of its unique properties. It can be consumed fresh, in juices, jellies, cakes and pies.
11. Strawberry
In the penultimate place on our list that brings 12 of the best fruits that can be consumed by humans is the strawberry, which is the darling of many people.
In addition to being rich in water and vitamin C, strawberries are also low in carbohydrates, which favors weight loss for those who consume them.
In addition, this small red fruit also has a high fiber content, which helps prevent chronic diseases, strengthen the immune system and improve digestion.
Strawberries can be consumed in different ways, from raw to addition to salads, desserts and juices.
12. Date
Finishing our article is a fruit that, most likely, was consumed by Jesus himself. Christ, in addition to other figures of inestimable historical value, such as Mohammed, Moses and Abraham, for example. We're talking about the date!
Native to the Middle East, dates are high in dietary fiber, good fats and salts. essential minerals in its composition, which favors satiety and strengthens the system immune.
You can consume fresh or dried dates, fresh or in specific recipes.
