Fruits are a valuable source of fiber minerals and vitamins. Diet rich in fruits protects against civilization diseases, such as cancer, diabetes, heart problems. However, they contain simple carbohydrates: glucose and fructose. Consumed in bigger quantities can increase blood glucose. Carbohydrate contamination is varied in every fruit.
High in carbohydrates are: grapes, bananas, plums, dried and canned fruits. Those should be eaten in small portions and not very often. Less carbohydrates contain: raspberries, tangerines, apples, oranges, peaches, pears, kiwi, cranberries, currants, cherries. Low in carbohydrates are: grapefruits, watermelon, strawberries. It is recommended to eat 300-400g fruits every day. It is better to eat raw fruits then processed like juice or cooked.
Fruits low in calories (kcal/100g):
- Gooseberries – 41
- Watermelon – 36
- Peaches – 46
- Lemons – 36
- Blueberries – 45
- Grapefruit – 36
- Apple – 46
- Raspberries – 29
- Mandarins – 42
- Cantaloupe – 36
- Apricots – 47
- Oranges – 44
- Currants – 33
- Plums – 33
- Strawberries – 28
- Cherries – 47
Fruits high in calories (kcal/100g)
- Bananas – 95
- Aronia – 57
- Pears – 54
- Kiwi – 56
- Mango – 67
- Grapes – 69
American nutritionist divided fruits by color. In fact, to provide variety of nutrient it is enough to eat three portion of vegetables and two portions of fruits from each color. Blue fruits, e.g. aronia (chokeberries), blueberries are rich in antioxidants and polyphenols, which strengthen blood vessels and are anti-aging. Red ones e.g. cherries, cranberry have lots of anthocyanins protecting against aging. The green onse are rich in folic acid and vitamin C. Orange color fruits e.g. oranges, grapefruits, peaches provide vitamin A and C and potassium.
Best fruit for weight loss is the one which is low in calories, rich in vitamins and fiber. The most important thing is to eat variety of fruits to provide valuable nutrients. Fruits that help with weight loss are those with fiber, e.g. apple eaten with skin or raspberries. Dark fruits are better than light ones, red than yellow ones, sour are better than sweet.
Top healthy fruits to lose weight:
1. Aronia (chokeberries)
Storehouse of anthocyanins (valuable antioxidants inhibitory aging process and prevent cancer). Those fruits release the body from the toxins, are useful in the treatment of cardiovascular diseases, reduce blood pressure, strengthen the walls of blood vessels. Juices and preserves made from aronia mitigate the effects of radiation and chemotherapy, immunize the skin to sunlight, relieve ailments of the pancreas and liver.
2. Black currants
Valuable source of vitamin E,B,A, calcium, iron, copper, boron, zinc, manganese. Fruits contain much more vitamin C, magnesium, phosphorus, potassium than the white currant or red currant.
Supplies vitamins B and lots of vitamin E. Accelerates metabolism, regulates digestion and cholesterol levels. Works against atherosclerotic. It contains lycopene, and carotenoids, which prevent from cancer. Many studies confirm that grapefruit is an excellent weight loss fruit. In one study at Johns Hopkins University, women who have been eating grapefruits daily shed almost 20 pounds on average in only 13 weeks, without changing anything else in their diet or lifestyle.
Apples are very low in calories and high in natural fiber. The fiber in the apples helps improve the efficiency in digestive tract. It contains pectin, which detoxify your body and eliminates toxins (cobalt, lead). It also provide minerals, vitamin C and iron which protects from anaemia.
Blueberries contain tannins, vitamin C and B1, carotenoids and anthocyanis. Blueberries prevent from cancer, have positive influence on the work of the heart and work of the digestive system – are helpful during both constipation and diarrhea. Blueberries have insoluble fiber, which assists the digestive process by moving food through the intestines. In addition, blueberries contain tannins, which function as a natural astringent within the digestive system. The tannins reduce digestive tract inflammation which in return reduces the possibility of diarrhea.
It has a high nutritional value, it contains fiber, protein, potassium, magnesium, sodium, vitamins soluble in water (e.g. vit. C) and is high in vitamins soluble in fat (A, B1,B2,B3). Mangos can help to feel fuller longer by providing 3 grams of dietary fiber, or 12 percent of the daily value.
Apricots supply lots of iron, provitamin A, calcium, potassium and phosphorus. Dried apricots are good as a snack between meals.
8. Rose hips
Rose hip is more common in preserves than eaten fresh. It has a lot more vitamin C than lemon. While lemon has only 31 mg vitamin C in 100g, orange – 35, blackberries – 177 and rose hip – 300. It’s a great appetite suppressesant.
Oranges contain substances that block the formation of the first phase of tumor cells, also antibacterial compounds and valuable potassium, which affect the correct blood pressure and heart rate. Eating a freshly picked orange rather than drinking orange juice cuts considerable calories from diet. It keeps body well hydrated with no extra sugar. Fresh oranges also provide organism with fiber which is not present in juices.
100g per day of strawberries is enough to provide daily requirement for minerals and vitamins. Strawberries contain more vitamin C than oranges and have a lot of vitamin B1 and B2, macronutrients and microelements. 100g of strawberries have only about 28 calories. Eating just a few strawberries can keep stomach full for a long time. Vitamin C, folate, potassium and manganese present in strawberries can help boost metabolic rate so that body becomes more efficient in burning calories.
Thanks to a large quantity of potassium grapes have beneficial effect on the heart and circulatory system. Grapes act slightly as a laxative and diuretic. Grapes are rich in phosphorus, calcium – basic building block of bones and teeth and also nourishes the brain. It contains magnesium and chlorine, which regulates nervous system. Grapes are also rich in potassium, zinc, copper, boron, and flavonoids, which increase levels of “good” cholesterol HDL, and inhibit oxidation of “bad” cholesterol LDL, preventing atherosclerosis. Those fruits are rich in carbohydrates so eating portion should not be bigger than one cup.
Cranberries are helpful in the treatment of urinary tract infections and kidney stones. Cranberry cleans the body, supplies it with vitamins and antioxidants, protects from cell damage and aging. Studies concerning cranberries and weight loss have shown that cranberries are loaded with certain types of organic acids that researchers believe are useful in dissolving fat deposits.
Coconut is rich in medium chain triglycerides (MCFAs) which increase liver metabolizing ability. It’s also great appetite suppressesant. Coconut oil, coconut milk, coconut flour, and shredded (unsweetened) coconut contain MCFAs.
Avocados are loaded with healthy Omega 9 fatty acids. Avocado speeds up the conversion of fat into energy and boosts the rate of metabolism. Avocado helps prevent the heart disease. Avocados improve nutrient absorption in meals so it can also help reduce hunger.
Lemons are excellent cleanse foods. Lemons maintain health of the liver and help to digest and burn fat.
Raspberries are a rich source of vitamin C, manganese and dietary fiber, B vitamins, folic acid, magnesium, copper, and iron. Raspberries contain a phytochemical, ellagic acid, believed to have additional anticancer properties.
Papayas are high in vitamin A and C, folate and potassium. Papayas protects from heart diseases. A cup of papaya has only about 55 calories and 3 grams of fiber. The digestive enzymes papain and chymonpapain found in papaya can help to cleanse digestive tract, which makes papaya a great solution for weight loss. The enzymes in papaya have anti-inflammatory properties that can help to reduce symptoms from conditions such as asthma and arthritis.
Cantaloupes are nutrient-dense with variety of essential vitamins and minerals, especially vitamin A, C and potassium. Cantaloupes are a good source of fiber, niacin, folate, vitamin B6 and choline, which help keep you calm and prevent you from stress eating. The water and fiber in this serving of fruit add volume to the diet, filling body up with very few calories.
Cherries contain anthocyanins, which help to lower blood pressure and can help protect against circulatory problems. Cherries have high levels of antioxidants, which help to neutralize free radicals in body that damage cells. Eating cherries helps lowering cholesterol. Cherries have a small amount of calories and also contain some fiber, which can help feel full for longer and reduce hunger.
Blackberries are high in fiber, vitamin C, vitamin K, and the essential mineral manganese. The seeds contain oil rich in omega-3 and -6 fats as well as protein, dietary fiber, carotenoids, ellagitannins and ellagic acid. Blackberries contain a large amount of water, which is why eating them is a low-calorie way to fill body during weight loss.